Any person experiences digestive symptoms at some point in life such as nausea, vomiting, constipation or diarrhea. However, when the symptoms occur frequently, they can cause major disorders. Fortunately, changes in diet and lifestyle can have a positive impact on the health of the gastrointestinal tract.
Avoid unhealthy foods
The typical Western diet, rich in refined carbohydrates, saturated fat and food additives has been linked to an increased risk of developing digestive disorders. Food additives, including glucose, salt and other chemicals, have been suggested to contribute to the development of intestinal inflammation.
Trans fats are often found in processed foods. They are known for their adverse effects on heart health, but have also been associated with an increased risk of developing ulcerative colitis or inflammatory bowel disease.
In addition, processed foods, such as low-calorie drinks, often contain artificial sweeteners that can cause digestive problems. One study found that the use of 50 grams of artificial “xylitol” sweetener resulted in bloating and diarrhea in 7% of the study subjects, while 75 grams of the “erythriol” sweetener caused the same symptoms in 60% of people.
Studies have also shown that artificial sweeteners reduce the number of beneficial intestinal bacteria and increase the number of harmful ones. Imbalances of intestinal bacteria have been associated with irritable bowel syndrome and various other conditions such as ulcerative colitis and Crohn’s disease.
Fortunately, scientific evidence suggests that diets rich in nutrients protect against digestive diseases. Therefore, adopting a diet based on fresh food consumption and limiting the intake of processed foods may be the best way to have optimal digestion.
Consuming fiber rich foods
It is known that fibers are beneficial for digestion, helping relieve constipation. These are found in oats, nuts, seeds, whole grains. A diet rich in fiber has been associated with a reduced risk of digestive diseases, including ulcers, hemorrhoids, diverticulitis.
Probiotics are a type of fiber that helps beneficial intestinal bacteria multiply. It has been shown that diets rich in this fiber reduce the risk of inflammatory bowel disease. Probiotics are found in foods such as yoghurt, kefir, fermented cheese, soy milk, cabbage.
Including healthy fats in your diet
A proper digestion requires us to consume foods containing fat. Fats give us a feeling of satiety and are necessary for the proper absorption of nutrients. Fat also helps the food pass through the digestive tract. It has been shown that foods that contain healthy fats help can successfully reduce constipation.
In addition, studies have shown that omega-3 fatty acids may decrease the risk of developing inflammatory bowel disease. High-fat Omega-3 fatty foods include linseed, chia seeds, walnuts, and fatty fish, such as salmon or macro.
Staying hydrated
Low fluid intake is a common cause of constipation. Specialists recommend a consumption of at least 1.5-2 liters of liquids (without caffeine or alcohol) in order to prevent constipation. People living in a hot climate may need to drink even more than this.
Besides water, you can meet the need for liquids with teas, natural juices or vegetables. A few examples of fruits and vegetables rich in water are cucumbers, pumpkin, celery, tomatoes, melons, strawberries, citrus fruits and peaches.
Stress management
Stress can greatly affect the digestive system. It has been associated with gastric ulcers, diarrhea, constipation and inflammatory bowel disease. Hormones secreted in stressful situations directly affect digestion. When the body is stressed, blood and energy are not concentrated on the system of digestion, and digestion is aggravated.
Conclusions
In order for our digestion to be naturally improved, there are some very simple and effective tricks we can use. Avoiding unhealthy foods and following a balanced lifestyle that includes regular physical activity and avoiding habits that are harmful to the body are great ways to improve digestion.
Leave a Reply