When your digestive system is turned off, your health can be affected in many ways. The most common problems associated with the digestive tract are diarrhea, constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and heartburn. These can be caused by many things, such as an unhealthy lifestyle, poor diet, sensitivity to food or even an infection. Well, just as there are many causes, there are many ways to help your digestive system work smoothly.
So, here are the top 10 ways to improve your digestion naturally
1.) Add a lot of fiber to your diet
Fiber is the number one recommended treatment for digestive problems. Try adding beans, seeds, fruits, and vegetables until at least 75% of your diet consists of these foods.
2.) Get more probiotics in your system
Probiotics are living microorganisms that are similar to the beneficial ones naturally present in the intestine. Probiotic micro-organisms can be obtained from food consumption, such as kefir, sauerkraut, miso, and kimchi.
3.) Eat more prebiotics
They are found in some vegetables, onions, garlic, artichokes, bananas, etc. Prebiotics are a useful type of bacteria that is similar to probiotics.
Studies have shown that lack of fiber can lead to an overabundance of harmful intestinal bacteria.
Prebiotics promote the growth and proliferation of beneficial bacteria in the intestinal tract and increase the absorption of minerals such as calcium and magnesium.
4.) Drink a lot of water
The combination of high fiber and water will increase the efficiency of digestion. Most doctors recommend drinking eight 8 ounces. glasses a day.
Do not hesitate to experiment with this amount to see if your body needs more water than recommended.
People who train regularly should increase water intake. For example, you may want to consume 16 ounces more water for every 30 minutes of intensive cardiovascular exercise.
5.) Reduce fat and sugar in your diet
These substances can not only cause stomach pain in large quantities, but also slow digestion and constipation.
One way to make sure you reduce fats and sugar is to consume less processed foods, as they tend to contain hidden chemicals and larger amounts of sugar.
6.) Try eating several small meals a day, if larger meals give you heartburn or acid reflux
Your body is better at digesting small amounts at a time. After determining the amount of food that works well for food, try to maintain a regular eating schedule that your body can easily adapt to.
7.) Eat lean proteins, like fish and meat
Protein is essential for maintaining healthy muscles, but lean cuts are less likely to cause heartburn and will be faster to digest. In general, high-fat foods take longer to digest than low-fat foods.
8.) Exercise for at least 30 minutes every day
What is good for the whole body is good for the digestive system. Exercise and movement help food to move through your system and help you lose weight, which can also help digestion.
9.) Avoid consumption of cigarettes and alcohol
The chemicals contained in these substances can cause nausea and can even undermine the benefits of a good diet. Caffeine can also cause an increase in stomach acid that can lead to high levels of heartburn and acid reflux.
10.) Rebuild your intestine with a detox
Detoxification is very important for your body. It’s a proven fact that detoxification is a great way to cleanse your diet, intestines, and meals. So, it’s best if you’d make it a habit to detoxify your body every week.