As
we all agree, a healthy digestive system is essential for overall health and
well-being. All kinds of foods and drinks consumed must be broken down
into smaller nutrient molecules like carbohydrates, fats, and proteins before
the blood absorbs them and carries them to cells throughout the body to be used
for energy, growth, and repair of cells.
The
major functions of the digestive tract, which starts from the mouth and ends at
the anus, include transportation of food, digestion, secretion, and absorption.
To ensure smooth functioning of all the digestive organs, taking good care of
the digestive system becomes important.
The
following are the best and easy-to-follow digestive health tips for ensuring
good digestion and good overall health. Let's dive into the subject right away.
1.
Eat a gut-friendly nutritious diet
Eating a balanced and nutritious diet to include whole grains,
fruits, and vegetables, with lean proteins and low-fat dairy products, will
help the digestive system to work optimally, help in reducing the risk of
developing diseases relating to digestive tract such as constipation, diarrhea,
and GERD.
The
best gut-friendly foods include chia seeds, fennel, kombucha, kefir, papaya,
tempeh, miso, almonds, olive oil, beets, kimchi, ginger, etc. These are the
best foods to optimize digestion. Fruits that are low in fructose such as
oranges, grapefruit, bananas, berries, etc., help in stimulating the growth of
good bacteria in the gut.
Good
sources of fiber-rich foods include beans, dried peas, lentils, nuts, seeds,
dried fruits such as raisins and prunes, foods made with whole grains, fruits
such as apples with skin, pears with skin, green peas, broccoli, white potatoes,
etc.
2. Avoid foods that trigger digestive problems
1.
Artificial sweeteners such as acesulfame, stevia, sucralose, aspartame, and
saccharin, which have no sugar content and have zero calories, may alter the composition of gut microbiota in some
individuals.
2.
Red meat contains carnitine, a compound that interacts with gut bacteria and this
could become a reason for atherosclerosis (buildup of plaque in the arteries).
Alternatives include chicken, white fish, fatty fish, or plant-based proteins
like tofu and tempeh.
3. Fried foods, either from animals or plants, are considered bad
for the gut health and should be avoided, as the oils that get used to fry the
food are often rich in trans fats and saturated fats and these can make the
digestion difficult, leading to diarrhea, gas, stomach pain, etc. Sugary soft
drinks also should be avoided.
4. Excessive consumption of alcohol could lead to dysbiosis
causing constipation, diarrhea, cramping, bloating, indigestion, and inflammation
of the gut, potentially increasing
intestinal permeability (leaky gut).
3.
Use probiotics and prebiotics regularly
Foods with probiotics contain living microorganisms, which are the
good health-promoting microbes found in the gut. Eating foods with probiotics
helps in increasing the population of beneficial bacteria.
Common
bacteria groups found in foods with probiotics include lactobacillus and bifidobacterium. Probiotic foods are made by adding microbes to the food and by
allowing the fermentation to take place.
Foods
with good probiotic contents include fermented soy foods such as tempeh, miso,
natto, kefir (fermented milk), kimchi (fermented vegetables), and kombucha (a
fermented tea drink), sauerkraut (fermented cabbage), yogurt, both dairy and
non-dairy, etc.
Prebiotics
are the non-digestible food ingredients that promote the growth of beneficial
microorganisms in the intestines. In other words, prebiotics feed probiotics
and both of them together make sure to maintain strong gut flora. Foods with
prebiotics contain compounds like fructooligo saccharides, inulin, and
galactooligosaccharides, which are soluble dietary fiber. Prebiotics act as
fuel for specific bacteria in the gut and have the ability to promote the
creation of more good bacteria.
Foods
with good prebiotic contents include asparagus, bananas, chicory, garlic, leeks,
oats, onions, soybeans, etc.
4. Drink water to flush the toxins out of the system
Drinking plenty of water is one of the most important things one
can do to take good care of the digestive health. Sufficient intake of water
enables the body to excrete waste through urination, perspiration, and
defecation. Not only does drinking water help in flushing out the toxins from
the system, but it also keeps the system functioning at its optimum levels.
Hydrating
the body improves digestion, helps in the absorption of nutrients, and reduces
inflammation. Additionally, staying hydrated helps in reducing stomach cramps
and bloating, which are the two common digestive problems. Water aids in the
smooth passage of food and also helps in breaking down the food particles.
Water helps in preventing constipation. Water helps in healthier eating. Water
aids in digestion too. Thus being hydrated is essential.
5. Exercise regularly for a strong digestive system
Exercises increase the blood flow to the muscles of the digestive
system, which massage the food and gently push along the digestive tract. This
process, known as peristalsis, helps the food to get digested more quickly and
more effectively.
A recent study revealed that exercises not only improve the symptoms in patients
with IBS (irritable bowel syndrome) but also improve their overall quality of
life. Regular exercise also reduces the risk of colon cancer, relieves
constipation, and prevents gall stones.
Sit-ups
or crunches, core exercises, and walking are the best exercises for maintaining
a healthy digestive system. Core muscles and muscles in the abdomen strengthen
the bowel movements and intestines. They also help in preventing digestive
issues such as gas or bloating. Brisk walking, cycling, yoga, breathing
exercises, etc. also could help with good digestive health. Massaging may help in promoting comfort and in supporting normal
bowel movements in some individuals.
6. Have adequate rest and sleep
Sleep and digestive health go hand in hand. Sleep ensures proper
functionality of the digestive system and the digestive system ensures proper
sleep. To enable optimum functioning of this interconnected functionality, setting
up a fixed pattern of both eating and sleeping on a daily basis needs to be
done.
Lack
of proper sleep affects the eating choices leading to increased appetite
resulting in unhealthy food choices. Sleep is important for avoiding stress, as
stress affects the gut creating an imbalance in hormones and a rise in cortisol
(stress hormone). Lack of melatonin, the hormone that helps with sleep and
regulates gastrointestinal mobility, could lead to insomnia or GERD, and proper
sleep ensures maintenance of proper levels of hormones.
Lack
of sleep could increase stress and an increase in stress could cause intestinal
permeability (leaky gut) problems. Staying up too late at night could interfere
with digestion and absorption. Adequate sleep is therefore recommended for good
digestive health.
7. Use supplements to support digestion
Though our digestive system is capable of functioning without any
supplements, digestive supplements aid in the functionality of the system.
Digestive supplements not only help in keeping the digestive system functioning
properly but also helps in recovering from fatigue and sluggishness fast.
Probiotics contain good living organisms/bacteria and may relieve symptoms of irritable
bowel syndrome (IBS) and relieve diarrhea. Peppermint oil may lessen pain and
bloating associated with IBS. Licorice is helpful for symptoms of heartburn and
acid reflux. Ginger is used for treating stomachaches, nausea, and vomiting.
Chamomile
helps not only with an upset stomach, colic, and nausea but also helps with
anxiety and insomnia. Psyllium is useful in constipation due to its high fiber
content. L-Glutamine helps in relieving diarrhea induced by surgery,
infections, or stress. Artichoke leaf extract may relieve the symptoms of
indigestion. Magnesium is useful in digestive problems and heartburn.
8. Avoid alcohol and tobacco
Alcohol inhibits the ability of the gut to absorb vital nutrients. Excessive alcohol intake reduces the digestive enzymes that go into the digestive tract and the pancreas. Replacing the alcoholic drinks with healthier alternative drinks can be tried.
Setting
up a plan on clearly restricting alcohol consumption to a particular limit for
a week would be another option. Consuming
alcohol without consuming food can irritate the stomach lining and worsen the digestive
symptoms. Eating a balanced meal beforehand may help reduce the digestive discomfort.
Smoking harms the digestive system in several ways. Smoking causes many common
disorders of the digestive system like heartburn, gastroesophageal reflux
disease (GERD), peptic ulcers, and some liver diseases.
Identifying
the smoking triggers and avoiding them would be an option to consider. Setting up a quit date and informing the near
and dear about the same and sticking to the plan is yet another option to quit
smoking. Seeking professional support by
considering counseling, joining support groups or smoking cessation programs
also would help.
9. Take antibiotics only if necessary
Using antibiotics becomes inevitable as a treatment modality but
unnecessary use of antibiotics should be avoided. It is always better to use
antibiotics under the supervision of a healthcare professional.
The
doctors usually recommend taking antibiotics with food because taking antibiotics can significantly change the quantity and the type of bacteria
present in the gut and such changes in the microflora of the gut could lead to
antibiotic-induced diarrhea, nausea, vomiting, and other gastrointestinal side
effects.
Taking
a high-fiber diet, fermented foods, probiotics, and prebiotics during and after
the course of antibiotics helps reduce the risks of antibiotic-induced
gastrointestinal side effects, restores the gut microflora to a healthy state,
and helps in reestablishing a healthy gut environment.
10. Avoid overeating spicy foods
Moderate amounts of spicy foods might reduce bad cholesterol
levels, may increase metabolism, can assist with weight loss, and could prevent
tumors in the gastrointestinal tract. This is because of the presence of
capsaicin, a compound that is found in chili peppers.
Capsaicin
in spicy foods can irritate the pain receptors in the digestive tract. Because
of the activation of a protective mechanism, the gut speeds up and gets rid of
the capsaicin quickly and this leads to diarrhea.
Frequent
and excessive consumption of spicy foods can cause upper gastrointestinal
symptoms as capsaicin can irritate the stomach lining or intestines in people
with sensitive gut and can often cause diarrhea.
Cottage
cheese, ice cream, milk, bread, or some starchy food could soothe the stomach
after eating spicy food as they help in washing away the spicy sensation.
Eating a small amount of sweet with the spicy food decreases the spiciness. A
small amount of peppermint oil can help in reducing the inflammation of the
gastrointestinal tract.
11. Get professional help when needed
Most gastrointestinal problems are easy to deal with, either by
way of lifestyle modifications or with proper use of supplements. However, if
the symptoms seem more severe, a visit with a gastroenterologist becomes
necessary to rule out any digestive problems and to start any appropriate
treatment.
Some
symptoms that might warrant professional help are chronic or unusual abdominal
pain, persistent or severe heartburn, difficulty swallowing, pain when
swallowing, persistent hoarseness or a sore throat, feeling of having food
stuck in the throat or chest, choking episodes, chronic bloating or gas,
persistent vomiting or nausea, chronic constipation, chronic diarrhea,
difficulty evacuating the bowels, black or bloody stools, loss of appetite, and
unintentional weight loss.
12. Lead a stress-free lifestyle
Symptoms of depression are often associated with some digestive
problems as the GI tract is sensitive to emotions. The brain and the gastrointestinal system are connected closely. Thus, digestive symptoms like
gastric distress, loss of appetite, cramping, etc., could be the result of
stress, anxiety, and depression.
When
someone gets mentally upset, the reactions might include a feeling of nausea,
loss of appetite, etc. Thus, some gastrointestinal conditions might improve
with some therapies to reduce stress or when anxiety and depression are
treated.
Studies reveal that psychological approaches could lead to greater improvement in the
digestive symptoms as compared to conventional medical treatments alone.
Conclusion
Taking good care of the digestive system is essential for overall
health and well-being. Following the above-mentioned simple yet effective tips
not only ensures smooth running of the digestive system but also help in minimizing
any potential digestive health risks.
Some
methods may seem easy to some people and some methods may seem not so easy to
some people. But these are the time-tested and scientifically proven methods
that may give the desired results.
We wish you all the very best in your journey towards better
digestive health.
Medical Disclaimer: This article is intended for educational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional regarding diagnosis, treatment, or management plans.
