Digestive System? It seems that digestion happens only in your stomach, but it is a long process that involves many organs. Digestion starts in your mouth, where saliva breaks down food when you chew. Your chewed food moves to your stomach. The Stomach breaks down food using stomach acid. Then the food moves into the small intestine their digestive juices from several organs break down the food more and nutrients are absorbed. The large intestine absorbs water. The waste moves out of your body through rectum and anus.
Tips for digestive health
Your digestive health is directly affected by the food you eat and the lifestyle you live. By changing your habits your digestive system will be able to function more efficiently and your overall health will improve fast.
- Increase Fiber Intake
Consuming a diet that is high in fiber and rich in whole grains, vegetables, legumes and fruits can improve your digestive system. High fiber foods are low in calories and they will help you to control weight, lower blood sugar and reduce the risk of aheart attack.
High fiber foods prevent constipation and keeps bowels moving regularly. It’s necessary to consume both types of fiber, soluble and insoluble.
Get more soluble fiber by eating more oats, peas, beans, apples, citrus fruits, carrots, nuts, seeds, legumes and barley.
Get more insoluble fiber by eating whole wheat flour, wheat bran, nuts, vegetables, and green been.
- Add Probiotics in your diet
Probiotics are good bacteria that live in your digestive system to improve gut health. These bacteria keep the body healthy by enhancing the nutrient absorption, break down lactose, strengthen the immune system, help to prevent the infection and reduce chronic inflammation. They are available as dietary supplements.
- Drink more water
Water is very important for digestion. The combination of high fiber and water will increase the efficiency of digestion to break down the solid food and absorb nutrients properly. Drink enough water each day, without water the entire body’s performance decreases which can lead to many problems.
- Reduce stress
Stress and anxiety can cause weight gain, constipation, diarrhea, lowered the immune system and your digestive system to go into overdrive. Find anti-depression activities that you enjoy and practice them on a regular basis. Some gentle activities such as meditation, breathing, yoga, walking and naps really helped to reduce stress level.
- Exercise regularly
What is good for the whole body is good for the digestive system. Regular exercise reduces stress, controls weight, keeps food moving through your digestive system and reduces constipation. The Activity should be enough to increase the heart rate, like fast walking, jogging or biking.
- Change eating habits
The way you eat has a huge impact on how your digestive system works. By changing some of your eating habits you can improve your digestion dramatically. For example,
Eat-in relaxed environment and focus on eating never eat in a bad mood or when you are upset.
Limit fatty foods in your diet as fatty foods slow down the digestive process.
Coffee and cigarettes possibly can affect the function of the digestive system and lead to problems like stomach ulcers and heartburn.
- Eat real food
Focus on whole, fresh and organic foods. Avoid the fake stuff including processed foods and fast foods which are high in refined salt, sugar and processed oils.
Food Good for digestive system:
Raw milk is super rich in healthy bacteria called probiotics that can benefit your digestive system.
Yogurt contains friendly bacteria probiotics that live in our digestive tract and help to improve digestion, keeping the gut healthy.
Apples are rich in pectin, a good source of soluble fibre. Pectin bypasses digestion in your small intestine and then broken down in your colon. It increases the stool volume and resolves constipation and diarrhoea.
Fennel is a plant with yellow pale and long green stalks, used to add flavour to food. Fennel also contains fiber content and an antispasmodic agent that relaxes the stomach muscles in your digestive system.
- Chia Seeds
Chia seeds are a very good source of fiber, which causes them to form gelatine like substance in your stomach. They work like a prebiotic in your gut contributing to healthy digestion.
The tropical fruit papaya contains a digestive enzyme called papain. It assists during the digestive process by breaking down the protein fibers. Papain may also reduce the symptoms of constipation and bloating.
- Whole Grains
Whole grains must contain 100% kernel including the bran, germ and endosperm. The Popular fiber contained whole grain include oats, quinoa, faro and products made from whole wheat.
Whole grains fiber helps add bulk to your stool and reduce constipation. Some grain fibers act as a prebiotic in your gut.
Ginger is a traditional ingredient used in Eastern medication that helps to improve digestion and prevent nausea. Bypassing food from your stomach to your small intestine quicker, ginger reduces the risk of heartburn, nausea and stomach discomfort.
- Green vegetables
Green vegetables are an excellent source of good insoluble fiber which adds bulk to your stool. Green vegetables also have a large amount of magnesium which can help relieve constipation.
The Omega 3 fatty acids found in salmon, which reduce inflammation in your gut, thus improving your digestive process.
- Gas & Bloating
Bloating and passing gas can be uncomfortable and embracing even we don’t talk about digestive disorders.
Gas is a normal part of healthy digestion which either released through your mouth as a burp or through your anus as gas.
Some foods can cause gas such as:
- Milk and dairy products
When gas builds up in your stomach and intestine, you can have bloating, swelling in your belly and a feeling of fullness. It can be painful sometimes.
Try to change your daily lifestyle to reduce gas and bloating
- Cut down fatty foods
- Avoid fizzy drinks
- Eat and drink slowly
- Chew food properly
- Don’t chew gum
Avoid food and sweeteners that cause gas
Heartburn is called acid indigestion. It is painful and burning feeling in the middle of your chest or upper part of your stomach. Heartburn can last just a few minutes or stick with you for hours.
Mostly you get heartburn when you
- Eat spicy food
- Drink caffeine or alcohol
- Lie down right after you eat
- Are under stress
Some foods can cause Heartburn such as:
- Oily food
- Citrus fruits
- Vinegar, hot sauces, salad dressings
- Sodas / bubbly drinks
- Spicy food
Prevention for heartburn
- Instead of having three big meals a day, try to eat several small meals throughout the day as big meals can cause heartburn.
- Lose weight, extra pounds put pressure on your stomach.
- Wear loose clothes
- Quit smoking
- Regular use of anti-inflammatory and pain killer medicines contribute to heartburn