Education Food Nutrition's

Gut health: five tips for a healthier digestive system

tips for a healthier digestive system

tips for a healthier digestive system

Did you know your gut health affects every organ of your body? It contains trillions of gut microbiota, working with your digestive cells to break down food, absorb nutrients, and eliminate waste. However, their influence extends far beyond digestion. According to research, unhealthy gut microbiomes can increase the risks of chronic diseases like obesity and cancer by contributing to high cholesterol and sugar level.  

Sixty-two million Americans each year cannot maintain a healthy digestive system, with 40% facing daily disturbances due to digestive problems. Binge-eating a ton of Kentucky fried chicken might satisfy your taste buds, but it’s not good for your gut. Furthermore, have you ever gotten stress-induced stomach aches? Stress releases hormones like cortisol that negatively affect your digestive system, leading to stomach aches. The stressors of a high-paced lifestyle, like financial pressure, familial commitments, or work deadlines, also deteriorate your digestive health.  

An unhappy gut means a miserable you, affecting other parts of your body too. You might experience low energy levels, mood swings, and weakened immune function. So, how can you support your gut health? Gain insight into a healthier digestive system through the following tips.  

Incorporate Probiotics into Your Diet 

You can introduce probiotics into your diet by consuming foods like yogurt, kefir, sauerkraut, kimchi, and tempeh, which contain many healthy bacteria. These foods replenish and diversify your gut microbiome, provide a tasty addition to your meals, and offer a wide range of probiotic strains to support your digestive health.  

Probiotics contain good bacteria that help maintain a healthy balance in your gut. These bacteria improve your digestion and overall well-being. Many people use probiotics to alleviate common digestive issues such as bloating, gas, and constipation. There are also other benefits of taking probiotics, such as facilitating the breakdown of food, enhancing nutrient absorption, and boosting your immune system. They can even support mental well-being and contribute to healthier skin.  

You can consume probiotics more conveniently by using supplements. Choose a supplement with various strains from a reputable source for the best results. However, it’s important to note that incorporating probiotics into your diet is not a one-size-fits-all approach. Everyone’s digestive system is unique, so it may take some experimentation to find the probiotics and foods that work best for you.  

Follow a Balanced and Fiber-Rich Diet 

A balanced diet ensures your digestive system is functioning smoothly. A proper diet reduces the risks of developing digestive issues such as stomach acidity, heartburn, and bloating. It also helps maintain a healthy weight, preventing obesity and gastrointestinal disorders.  

Fiber-rich foods are the most valuable items to include in your diet. These items provide essential nutrients that promote regular bowel movements and prevent constipation. The CDC recommends decreasing the consumption of added sugars, saturated fats, and sodium to maintain a healthy diet. Instead, it is recommended to increase the intake of calcium, vitamin D, and potassium.  

Start your mornings with a bowl of oatmeal to maintain a healthy routine. Topping your meal with berries and flaxseeds is optional for a tastier fiber-packed breakfast. Add legumes to your dinners and use whole-grain versions of bread, pasta, and rice. Incorporating these nutritious choices can give your digestive system the love and care it deserves while enjoying a variety of delicious flavors.  

Practice Mindful Eating 

Do you ever accidentally eat entire bags of chips while watching your favorite TV shows? Sometimes you can’t remember what you ate and still feel hungry. When you aren’t mindful of what you eat, you overeat or eat too quickly, which causes indigestion and bloating.  

Mindful eating means giving full attention to eating, focusing on the present moment, and engaging all your senses. Instead of scrolling through Instagram while you distractedly eat your food, you slow down and savor each bite.   

So, how can you practice mindful eating? You first need a calm eating environment without distractions. Turn off the TV, put away your phone, and focus solely on the meal before you. Leisurely eat your food without rushing. Take small bites and chew slowly. Pay attention to your body’s hunger and fullness cues.  

Stay Hydrated 

Proper hydration helps food to pass smoothly through your digestive tract, preventing constipation and promoting regular bowel movements. The ideal water intake varies depending on age, weight, and activity level. However, reputable health institutes like Better Health recommend 2 liters and 2.6 liters of fluid daily for men and women, respectively.  

Suppose you struggle with dehydration issues and drinking the daily water requirement. In that case, you can infuse your water with natural flavors by adding slices of lemon, cucumber, or mint. This trick makes your water more enticing and refreshing. Always carry a water bottle to drink whenever you want, and set reminders on your phone if you need to remember when to drink water.   

Exercise regularly 

Regular exercise increases your body’s blood flow to your digestive system, stimulating the muscles in your digestive tract. These stimulated muscles aid food movement through the system and prevent constipation.  

Specific exercises are particularly beneficial for digestion and aid the movement of food through your digestive tract. Aerobic activities like running and cycling help increase heart rate and breathing, while yoga and stretching relieve digestive discomfort.  

To effectively build a lasting exercise routine, find exercises you enjoy and can easily incorporate into your busy schedules. For example, you can take short breaks to stretch or walk if you work in an office. No time to hit the gym? Subtly tweak your daily activities and walk short distances instead of taking your car. Furthermore, use the stairs instead of the elevator or go for a walk during your break. These small changes to your routine can enormously impact your overall gut health.  

Conclusion  

You are what you eat because your gut health is crucial to your overall well-being. Think about those moments when you’ve experienced the discomfort of indigestion or the inconvenience of digestive issues during a significant event or gathering. Remember the frustration of missing out on activities or feeling sluggish due to poor digestion. These experiences highlight the significance of nurturing your digestive health for physical well-being and the enjoyment and quality of your everyday life.  

By prioritizing your digestive well-being, you invest in a future filled with more energy, fewer discomforts, and the freedom to savor life’s experiences without hindrance. Commit to making healthier choices for your digestive system today. Your body will thank you for it.