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Suppose you had a ravishing meal with your friends one night at a cafe. When you reach your flat, you realise you must climb the steps to get to your room on the sixth floor as the lift is broken.
You feel disheartened but make peace with it, telling yourself, ‘I guess climbing the steps will be good for digestion.’ So, in this blog, let’s chew on the best ways to improve your digestive system and avoid stomach problems.
Most think digestion happens in our stomach, but many organs contribute. From eating food to breaking it down, taking in essential nutrients, and eliminating waste, different organs like the mouth, oesophagus, stomach, small intestine, and large intestine play a huge role.
Beyond breaking down meals and giving us energy, a healthy digestive system contributes to our overall well-being.
Sometimes, you might experience stomach discomfort. If eating outside food triggers diarrhoea in some, others might feel a burning sensation in their chests when lying down after a meal. These are signs food hasn’t been digested properly.
So, are there any tips for good digestion? If you want to improve your gut health and feel your best, you've come to the right place. This blog post will explore five natural ways to boost your digestive health and unlock a happier, healthier you!
Eat whole foods
Today, the food scene at our homes has changed—eating at a restaurant or ordering home delivery has become more common than cooking. So, naturally, we tend to lean towards processed and fast foods. But they can be a villain to your digestive system. Here comes the importance of whole foods! These unrefined, nutrient-rich options are like a symphony for your gut, improving your digestive health and overall well-being.
- Fiber: Whole grains, fruits, vegetables, legumes, and nuts are naturally packed with fiber. It acts like a prebiotic, feeding the good bacteria in your gut and keeping things moving smoothly.
- Nutrients: Whole foods contain essential vitamins, minerals, and antioxidants that support healthy digestion. Colourful fruits and vegetables contain gut-friendly vitamins like A, C, and K.
- Minimally processed: Unlike their processed counterparts, whole foods haven't been stripped of their natural goodness. It means they're less likely to contain added sugars, unhealthy fats, and artificial ingredients that can disrupt your gut microbiome.
Here are some tips for incorporating more whole foods into your diet:
- Choose brown rice, quinoa, or whole-wheat bread instead of white bread or pasta.
- Fill your meals with a variety of colourful fruits and vegetables. Aim for at least five servings per day!
- Beans and lentils are excellent sources of fiber and protein. Explore delicious vegetarian recipes to incorporate them into your meals.
- Nuts and seeds are powerhouses of healthy fats, fiber, and vitamins. Enjoy them in moderation as snacks or sprinkle them on salads.
- Opt for whole foods over processed options. Read food labels and choose products with minimal ingredients and added sugars.
While incorporating more whole foods into your diet, consider giving your gut an extra boost with The Good Bug’s range of probiotics that complement these natural choices. Embracing a whole-food diet is a journey, not a destination. Start by incorporating small changes and gradually making whole foods a bigger part of your routine. Your gut (and your taste buds) will thank you!
Stay hydrated
We all know water is essential for life, but only a few know its magic effect on digestion. Water keeps food moving through your digestive tract and prevents stool from drying out, which can otherwise lead to constipation. So, drinking water daily is the first natural way to improve digestion.
We’ve mostly heard of drinking plenty of water, but is there an accurate limit? Well, it depends on various factors like weight, activity level, and climate.
During hot summers, the water content in our bodies gets lost as sweat, so we must compensate for this by drinking a lot of water. However, a general guideline suggests aiming for around eight glasses (or two litres) of water daily.
If you think drinking water is the only way to stay hydrated and improve your digestive health, you’re in for a surprise. Many delicious foods are naturally packed with water. So, including them in your diet can help digestion while adding a delightful twist. The following is a list of water-rich foods that boost digestion:
- Fruits and vegetables: Watermelon, apple, cucumber, celery, and spinach contain over 90% water!
- Soups and broths: Soups and broths are so comforting, especially during colder months, and they are a fantastic way to stay hydrated.
- Yoghurt: Not only is yoghurt a good source of probiotics (gut-friendly bacteria), but many varieties also boast high water content.
Incorporating water-rich choices throughout your day gives your digestive system the hydration it needs to function at its best.
Optimise fiber intake
Following a fiber-rich diet offers diverse health benefits. With this thought, most of us cram down high-fiber foods without realising how they affect our bodies.
However, you must understand that the phrase ‘the more, the merrier’ does not hold true for everyone in the case of fiber. So, contrary to common beliefs, let’s see how fiber intake can promote good digestion.
Fiber is a non-digestible carbohydrate found in foods. When you feel discomfort after eating a fiber-rich meal, you might avoid it altogether. What you do not know is that a certain type of fiber might have triggered the symptoms of gas and bloating. You can find different types of fiber, and what affects others may not cause worry for you.
The main types of fiber are soluble and insoluble fibers. Soluble fiber dissolves in water and forms a gel-like substance in your gut, aiding digestion and promoting regularity. Insoluble fiber does not dissolve in water and adds bulk to the stool.
Fiber acts as a prebiotic, feeding the good bacteria in your gut. These friendly microbes help with nutrient absorption, keep harmful bacteria at bay, and contribute to a healthy immune system.
So, where do you find this magical stuff? Look no further than the plant kingdom! Fruits, vegetables, whole grains, legumes, and nuts are all excellent sources of fiber.
- Think colourful salads with leafy greens, berries, and nuts for breakfast.
- Opt for whole-wheat bread or brown rice with lean protein and roasted vegetables for lunch.
- Don't forget those delicious beans and lentils - they're fiber powerhouses.
Though these foods are rich in fiber and aid digestion, sudden intake can lead to tummy troubles like bloating and gas. So, always remember to introduce fiber gradually, and listen to your body. Also, wield your powerful weapon - water! Water helps fiber work its magic by keeping things moving smoothly in your digestive system. So, sip alongside your fiber-rich meals!
The Good Bug offers targeted prebiotics and dietary fibers that can help you achieve your fiber goals without discomfort. Check out our selection to find the perfect fit for your digestive needs.
Engage in physical activity
Exercise keeps you in good shape, but did you know it can also work wonders for your gut? Physical activity can stimulate your digestive system and keep things flowing smoothly. Here’s how physical activities improve your digestive health:
- Increased blood flow: Physical activity gets your blood pumping, delivering essential nutrients and oxygen to your digestive organs. It can improve the efficiency of digestion and nutrient absorption.
- Muscular movement: Exercise strengthens the muscles in your abdomen and intestines. These muscles are crucial in propelling food through your digestive tract, preventing constipation and bloating.
- Stress reduction: Exercise is a natural stress reliever. Chronic stress can wreak havoc on your gut, so getting active can help keep your digestion calm and collected.
While exercising is an excellent tip for promoting good digestion, it also helps reduce the risk of certain digestive conditions, such as irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD). So, how can you be physically active and enjoy these benefits?
We’re not asking you to go to the gym and workout for 3-4 hours. Instead, do at least 30 minutes of moderate-intensity exercise daily. Brisk walking, swimming, cycling, or dancing are all fantastic options.
Even incorporating short bursts of activity throughout the day, like taking the stairs or doing some stretches, can make a difference. Gradually increase the intensity and duration of your workouts as your fitness level improves.
Keep a food journal
Have you ever felt like your gut is throwing a tantrum after a certain meal? You're not alone! Sometimes, specific foods can trigger digestive discomfort. But how do you identify the culprit?
Enter the food journal, your secret weapon for uncovering food sensitivities and achieving digestive peace.
A food journal is like a detective's notebook for your gut. By tracking what you eat and how you feel afterwards, you can see patterns and identify foods that might be causing problems. Here are some tips for keeping a food journal:
- Track what you eat: Record everything you consume throughout the day, including meals, snacks, and beverages. Also, mention their portion sizes!
- Note how your body reacts: Pay attention to how you feel after eating. Common signs of food sensitivity include bloating, gas, constipation, diarrhoea, or stomach cramps.
- Identify the common signs: After a few weeks of journaling, review your entries. Look for any recurring patterns between specific foods and digestive discomfort.
So, you’ve identified what triggers your digestive problems. What next? You must take measures to keep them under control.
- Try eliminating the suspected food for a few weeks and see if your symptoms improve.
- Once your symptoms subside, reintroduce the food in small amounts to confirm if it's truly the culprit.
The goal is to cultivate a healthy gut, not restrict your diet. If you suspect a food sensitivity, consult a healthcare professional or registered dietitian.
They can help you create a balanced and personalised elimination plan that ensures you get all the nutrients your body needs.
If your gut is happy, so is your mood better. Following these simple natural tips can aid good digestion and promote better well-being. So, if you’re ready to improve your digestive system, The Good Bug helps you reach the milestone with our range of prebiotics and probiotics.
Ditch the discomfort and embrace the good gut feeling. Visit our website today to get started on your journey!
References
https://www.webmd.com/digestive-disorders/ss/slideshow-digestion-tips
https://www.healthline.com/nutrition/ways-to-improve-digestion
https://www.gastroconsa.com/12-ways-to-improve-your-digestive-health/
https://www.medicalnewstoday.com/articles/325822
https://www.optum.com/en/health-articles/article/healthy-living/how-improve-digestion-5-easy-steps/
