Digestive symptoms like heartburn, constipation, gas, diarrhea, upset stomach, and nausea affects almost everyone occasionally.
When these symptoms become too frequent, they can cause major distractions to your life. Luckily, lifestyle changes and diet can have a positive impact on your gut health.
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Here are natural ways improve your digestion.
Eat lots of Fiber
Soluble fiber absorbs water and helps add bulk to your stool. Foods rich in solouble fiber includes legumes, nuts, oat bran, seeds, and nuts. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along. Foods rch in insoluble fiber are whole grains and wheat bran.
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Go for Healthy Fats
People with frequent constipation may benefit from eating lots of fat in their diet. Fat helps you feel satisfied after a meal and is often required for proper absorption of nutrient. It also keeps food moving smoothly through your digestive tract. Foods rich in beneficial omega-3 fatty acids include chia seeds, flaxseeds, walnuts, and fatty fish like sardines and salmon.
Drink lots of water
One of the major causes of constipation is low fluid intake. According to experts, about 50–66 ounces (1.5–2 liters) of non-caffeinated fluids should be consumed per day to prevent constipation. However, you may need more if you live in a warm climate or after vigorous exercise. Apart from water, you can take herbal teas and other non-caffeinated beverages. You can also eat fruits and vegetables that are high in water content, such as watermelons, cucumber, zucchini, celery, tomatoes, strawberries, peaches, and grapefruit.
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Eat Healthy Food
Eat foods rich in fruits, vegetables, and whole foods. Limit intake of processed foods for best digestion. The typical Western diet is high in saturated fat, refined carbs, and food additives. Food additives like salt and other chemicals, have been suggested to contribute to increased gut inflammation. Diets that are rich in nutrients protect against digestive diseases.
Drop Bad Habits
Bad habits such as excessive intake of alcohol, smoking, late night snacking, and others are responsible for common digestive problems. Smoking doubles the risk of developing acid reflux. Alcohol causes the acid production in your stomach to rise, thereby leading to stomach ulcers and acid reflux. Consuming alcohol excessively has been linked to bleeding in the gastrointestinal tract.
Eating late at night and then lying down to sleep works against gravity which helps to keep our food moving in the right direction. This can cause heartburn and indigestion. Also, lying down after eating can cause the contents of your stomach may rise up and cause heartburn. Wait for at least three to four hours after eating before going to bed, to give the food time to digest.
Chew Your Food Properly
Since digestion begins in your mouth, it is essential that your teeth break down the food into smaller pieces so that the enzymes in your digestive tract break it down easily. Not chewing food properly has been linked to decreased nutrient absorption.
When you carefully chew your food, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.
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