How can you improve your digestive health naturally. What foods promote better digestion. Which lifestyle changes support a healthy gut. How does exercise affect digestion. Why are probiotics important for digestive wellness. What role does stress play in gut health. How can you identify and manage food sensitivities for better digestion.

The Importance of a Fiber-Rich Diet for Digestive Health

Fiber is a crucial component of a healthy digestive system. It aids in maintaining regularity and can help prevent issues like constipation and bloating. But how exactly does fiber benefit our gut health?

Fiber acts as a natural cleanser for our digestive tract, sweeping through the intestines and promoting smooth bowel movements. It also serves as food for beneficial gut bacteria, supporting a healthy microbiome. To incorporate more fiber into your diet, focus on consuming a variety of plant-based foods:

• Vegetables (especially leafy greens and cruciferous varieties)
• Fruits (with edible skins and seeds)
• Whole grains (such as oats, quinoa, and brown rice)
• Legumes (beans, lentils, and peas)
• Nuts and seeds

When increasing your fiber intake, it’s essential to do so gradually and pair it with adequate hydration. This approach helps prevent potential discomfort and allows your digestive system to adjust to the changes.

The Power of Probiotics and Prebiotics in Gut Health

Probiotics and prebiotics play a vital role in maintaining a healthy digestive system. But what exactly are they, and how do they benefit our gut?

Probiotics are live beneficial bacteria that naturally reside in our digestive tract. They help maintain a balanced gut microbiome, which is crucial for overall health. Probiotics can:

• Enhance nutrient absorption
• Aid in breaking down lactose
• Strengthen the immune system
• Potentially alleviate symptoms of irritable bowel syndrome (IBS)

To incorporate probiotics into your diet, consider consuming low-fat yogurt or kefir daily. These fermented foods are rich sources of beneficial bacteria.

Prebiotics, on the other hand, act as food for probiotics. They help support the growth and activity of healthy gut bacteria. Prebiotic-rich foods include:

• Bananas
• Oats
• Onions
• Garlic
• Asparagus
• Leeks

By incorporating both probiotics and prebiotics into your diet, you create a symbiotic relationship that promotes optimal digestive health.

Understanding and Implementing the Low FODMAP Diet

For individuals experiencing digestive issues, the low FODMAP diet may offer relief. But what are FODMAPs, and how does this diet work?

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be difficult for some people to digest. The low FODMAP diet involves temporarily eliminating high FODMAP foods to identify triggers for digestive discomfort.

Common high FODMAP foods include:

• Certain fruits (apples, pears, mangoes)
• Some vegetables (onions, garlic, cauliflower)
• Dairy products
• Wheat-based products
• Legumes

It’s important to note that the low FODMAP diet is not a long-term solution but rather a diagnostic tool. Working with a registered dietitian nutritionist (RD or RDN) specializing in this area is crucial to ensure nutritional adequacy and proper implementation of the diet.

The Role of Hydration in Digestive Wellness

Proper hydration is fundamental to maintaining a healthy digestive system. But how exactly does water contribute to gut health?

Water plays several crucial roles in digestion:

• It helps break down food, allowing nutrients to be more easily absorbed
• It softens stool, preventing constipation
• It supports the mucosal lining of the intestines
• It helps transport waste products through the digestive system

To ensure adequate hydration, aim to drink water throughout the day. While individual needs vary, a general guideline is to consume about 8 glasses (64 ounces) of water daily. However, factors such as climate, physical activity, and overall health may necessitate higher intake.

In addition to plain water, you can increase your fluid intake through:

• Herbal teas
• Clear broths
• Fruits and vegetables with high water content (e.g., watermelon, cucumber)

Remember, while staying hydrated is essential, it’s best to limit consumption of sugary drinks, excessive caffeine, and alcohol, as these can potentially disrupt digestive health.

The Impact of Regular Exercise on Digestive Function

Physical activity plays a significant role in maintaining a healthy digestive system. But how exactly does exercise benefit our gut?

Regular exercise contributes to digestive health in several ways:

• It stimulates intestinal muscles, promoting more efficient movement of food through the digestive tract
• It can help reduce constipation by accelerating the passage of food through the large intestine
• It may help alleviate symptoms of inflammatory bowel diseases
• It supports weight management, which is linked to better digestive health

To reap these benefits, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health authorities. This can include activities such as:

• Brisk walking
• Cycling
• Swimming
• Jogging
• Dancing

It’s important to note that for some individuals, intense exercise immediately after eating may cause discomfort. If this applies to you, consider scheduling your workouts before meals or waiting at least an hour after eating before engaging in physical activity.

Stress Management for Improved Digestive Health

The connection between stress and digestive health is well-established, but how exactly does stress affect our gut?

Chronic stress can have several negative impacts on digestive function:

• It can increase gut motility, potentially leading to diarrhea
• It may decrease gut motility in some cases, causing constipation
• It can exacerbate symptoms of irritable bowel syndrome (IBS) and inflammatory bowel diseases
• It may alter the gut microbiome, affecting overall digestive health

To mitigate the effects of stress on your digestive system, consider incorporating stress-reduction techniques into your daily routine:

• Meditation or mindfulness practices
• Deep breathing exercises
• Yoga or tai chi
• Regular physical exercise
• Adequate sleep
• Engaging in hobbies or activities you enjoy

Remember, managing stress is not just beneficial for your digestive health, but for your overall well-being. Finding stress-reduction techniques that work for you and practicing them consistently can lead to significant improvements in both your mental and physical health.

Identifying and Managing Food Sensitivities for Optimal Digestion

Food sensitivities can significantly impact digestive health, but how can you identify and manage them effectively?

Food sensitivities occur when your body has difficulty digesting certain foods, leading to symptoms such as bloating, gas, abdominal pain, or changes in bowel movements. Common food sensitivities include:

• Lactose intolerance
• Gluten sensitivity
• Fructose malabsorption
• Sensitivity to FODMAPs

To identify potential food sensitivities, consider keeping a detailed food diary. Record what you eat and any symptoms you experience. This can help you spot patterns and potential trigger foods.

Once you’ve identified suspected trigger foods, you can try an elimination diet under the guidance of a healthcare professional. This involves removing the suspected food from your diet for a period of time, then reintroducing it while monitoring symptoms.

If you discover a food sensitivity, there are several strategies to manage it:

• Avoid or limit consumption of trigger foods
• Use enzyme supplements (e.g., lactase for lactose intolerance)
• Choose alternative foods that don’t cause symptoms
• Work with a dietitian to ensure your diet remains nutritionally balanced

Remember, while food sensitivities can be challenging, identifying and managing them can lead to significant improvements in your digestive health and overall quality of life.

The Importance of Meal Timing and Portion Control

Establishing a regular eating schedule and practicing portion control can significantly impact digestive health. But why are these factors so important?

Eating at consistent times each day helps regulate your digestive system. It allows your body to anticipate when food will arrive and prepare accordingly by releasing digestive enzymes at the right times. This can lead to more efficient digestion and potentially reduce symptoms like bloating or indigestion.

To establish a regular eating schedule:

• Aim to eat your meals and snacks at approximately the same times each day
• Try not to skip meals, especially breakfast
• Allow at least 3-4 hours between meals to give your digestive system time to process food

Portion control is equally important. Overeating can overwhelm your digestive system, leading to discomfort and potentially slowing down the digestive process. To practice portion control:

• Use smaller plates to help control serving sizes
• Eat slowly and mindfully, paying attention to hunger and fullness cues
• Include a balance of protein, complex carbohydrates, and healthy fats in each meal

By combining regular meal timing with appropriate portion sizes, you can support your digestive system’s natural rhythms and promote optimal gut health.

The Role of Cooking Methods in Digestive Health

The way you prepare your food can have a significant impact on how easily it’s digested. But which cooking methods are best for promoting digestive health?

Some cooking methods that can enhance digestibility include:

• Steaming: This gentle cooking method helps retain nutrients while making vegetables easier to digest
• Boiling: Particularly useful for legumes, as it can help break down hard-to-digest fibers
• Slow cooking: This method can make tough meats more tender and easier on the digestive system
• Fermenting: Foods like sauerkraut and kimchi are not only rich in probiotics but also easier to digest due to the fermentation process

On the other hand, some cooking methods may make foods harder to digest:

• Deep frying: Can add excess fat, which may slow digestion and cause discomfort
• Charring or burning: Can create compounds that are difficult for the body to process

By choosing cooking methods that enhance digestibility, you can support your digestive health while still enjoying a wide variety of foods.

The Impact of Sleep on Digestive Function

The connection between sleep and digestive health is often overlooked, but it plays a crucial role in maintaining a healthy gut. How does sleep affect our digestion?

Quality sleep is essential for various aspects of digestive health:

• It allows the digestive system to rest and repair
• It helps regulate hormones that affect appetite and metabolism
• It supports the body’s circadian rhythm, which influences digestive processes

Poor sleep or irregular sleep patterns can lead to digestive issues such as:

• Increased risk of acid reflux
• Changes in bowel habits
• Increased inflammation in the gut

To promote better sleep and, in turn, better digestive health:

• Stick to a regular sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Avoid large meals close to bedtime
• Limit caffeine and alcohol consumption, especially in the evening
• Create a sleep-friendly environment (dark, quiet, and cool)

By prioritizing good sleep habits, you can support not only your digestive health but your overall well-being.

The Benefits of Mindful Eating for Digestion

Mindful eating is a practice that can significantly improve digestive health. But what exactly is mindful eating, and how does it benefit our digestion?

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. This includes noticing the colors, smells, textures, flavors, temperatures, and even the sounds of our food.

The benefits of mindful eating for digestion include:

• Improved digestion through better chewing and slower eating
• Enhanced awareness of hunger and fullness cues, preventing overeating
• Reduced likelihood of eating when stressed or emotional, which can disrupt digestion
• Increased enjoyment of food, potentially leading to more satisfying meals

To practice mindful eating:

• Eat without distractions (turn off the TV, put away your phone)
• Take small bites and chew thoroughly
• Pay attention to the flavors and textures of your food
• Eat slowly and pause between bites
• Check in with your body during the meal to assess hunger and fullness

By incorporating mindful eating into your routine, you can foster a healthier relationship with food and support optimal digestive function.

The Role of Herbal Remedies in Supporting Digestive Health

Herbal remedies have been used for centuries to support digestive health. But which herbs are particularly beneficial for digestion, and how do they work?

Several herbs have been shown to have positive effects on digestive function:

• Peppermint: Can help relieve gas, bloating, and indigestion
• Ginger: May reduce nausea and support overall digestive health
• Fennel: Can help alleviate gas and bloating
• Chamomile: May soothe an upset stomach and reduce inflammation
• Dandelion: Can stimulate bile production, aiding in fat digestion

These herbs can be consumed in various forms, including:

• Herbal teas
• Tinctures
• Capsules
• Added to cooking (fresh or dried)

11 Tips for Better Digestive Health

5. Incorporate probiotics — and prebiotics — into your diet. Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. “They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress,” says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.

In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut, according to the Academy of Nutrition and Dietetics. Prebiotics are found in a variety of raw fruits, vegetables, and whole grains including bananas, oats, onions, and legumes.

6. If you have digestive issues, try the low FODMAP diet. Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) foods, which are types of carbohydrates, can be hard for some people to digest. If you know you have IBS — or if you simply deal with symptoms such as abdominal cramping, gassiness, bloating, and diarrhea — the low FODMAP diet may offer some relief. This diet is meant to be followed for a short period of time to identify which trigger foods you should avoid for easier digestion. Work with a registered dietitian nutritionist (RD or RDN) who specializes in this area to ensure your diet is healthy while you figure out which foods should be eliminated from your diet for good.

7. Eat on schedule. Adams says that consuming your meals and healthy snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

8. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.

9. Skip the bad habits: smoking, excessive caffeine, and alcohol. Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.

10. Exercise regularly. “Regular exercise helps keep foods moving through your digestive system, reducing constipation,” says Adams. Staying active can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

11. Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

Additional reporting by Erica Patino

9 Tips for Smooth Digestion

Want a “recipe” for smoother digestion? Start with these nine tips. They’ll help you prevent symptoms such as bloating, belches, or heartburn.

Of course, if you have any digestive symptoms that are severe or won’t go away, see your doctor.

1. Tap Into Plant Power

Plant foods have fiber. This helps you stay regular. Bonus: It fills you up, which is a plus if you want to lose weight.

Go for high-fiber foods, such as:

• Vegetables
• Fruits
• Nuts and seeds
• Whole grains
• Beans and lentils

Start slowly. As you gradually add fiber to your diet, also increase the amount of water you drink. Water is fiber’s best friend. Fiber soaks it up, and this will help you avoid cramping or gas.

2. Have a Side of Soup

Water and other fluids such as soup, broth, and juice can ease things through your system.

Not a soup fan? Try herbal tea or water with a slice of cucumber, lemon, or lime. Or anything, really, as long as it doesn’t have alcohol (which dehydrates you) or too much caffeine (which can stimulate your intestines too much).

Continued

If you favor fizzy drinks, keep in mind that they increase stomach acid, which gives some people heartburn.

3.Break It Down

Eat smaller amounts more slowly. Chew your food thoroughly to make your digestive system’s job a little easier.

4. Keep Moving

Is there anything exercise can’t do for you? The list of benefits just keeps growing. You already know it’s good for your heart and your waistline. Turns out that active people also have smoother digestion.

Watch the timing. For some people, exercise right after a meal can cause indigestion. So schedule your workouts before meals or wait at least an hour after eating.

5. Bring on the “Good” Bugs

Probiotics are “good” bacteria that are in your gut. They are in some yogurts and fermented foods. They help with your digestion. You can also add them to your diet with supplements.

6. Outsmart Fatty Fare

Fats tend to stay in your system the longest, making them harder to digest. You may have even noticed a feeling of fullness or burning after a rich meal.

Continued

Limit fatty foods such as chips, burgers, and greasy foods. Instead, eat lean meat and fish. Also, try to grill your meals more often than you fry them.

7. Dear (Food) Diary

Pay attention to foods that seem to trigger stomach discomfort. Write down what you ate and how you felt so you remember for next time.

Some people find that acidic foods, like tomatoes or citrus fruits, trigger heartburn. For others, wheat, onion, or dairy products such as milk or cheese cause problems.

Spicy food is a common cause of heartburn, stomach pain, or diarrhea, so you may want to stay away from anything that heats up your mouth.

Smoking can also upset your digestion. Add that to your list of reasons to quit. If you’ve tried to quit before, that’s OK! Keep trying and ask your doctor for help.

8. Soothe Your Stress

Stress affects your whole body, including your digestive system. Ditch stress whenever you can. For those problems you can’t avoid, find ways to relax. It may also help to sign up for a few sessions with a counselor or to take a stress management class. For better digestion, do what you can to keep your stress under control.

Continued

9. Get Expert Advice

Some medications or medical problems can interfere with smooth digestion. If you’ve ruled out other problems but still have symptoms, tell your doctor what’s been going on. Bring a list of any medicines you take. This might help spot the source of your problem.

How to improve digestion: Tips and tricks

Occasional digestive problems are a common complaint, and there are several possible causes, from diet to stress. Symptoms often go away on their own, but some simple home remedies can ease discomfort.

Common digestive problems include:

An unhealthful diet or lifestyle can cause more regular digestive problems, and lifestyle changes can often help resolve symptoms. A doctor can offer support and advice.

An underlying medical issue, a medication, or a food intolerance can also cause regular digestive discomfort.

Home remedies can help improve digestion in the short term. Lasting improvement may require more significant dietary or lifestyle changes.

Stress can affect the digestive system.

Many people experience an unsettled stomach before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems.

There is a link between physical and mental health, and reducing stress can have a positive impact on both. The American Psychological Association recommend three key ways to manage stress:

• having a good support network
• getting regular exercise
• getting enough sleep

During a busy day it can be tempting to rush meals, but this can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating.

Reducing stress by seeking support and making some lifestyle changes may improve problems with digestion.

Mint tea is a home remedy for nausea and indigestion. However, some people find that mint can contribute to heartburn or acid reflux.

To make a simple mint tea:

1. Set aside 5–10 peppermint or spearmint leaves.
2. Boil 1 cup of water and leave it to cool slightly.
3. Pour the water over the leaves and steep for 3–5 minutes.
4. Add a slice of lemon or a small amount of honey, if desired.

Researchers have found that peppermint oil may relieve symptoms of irritable bowel syndrome — including stomach pain — in the short term. However, there has been too little research to determine whether mint has lasting digestive benefits.

Doing gentle exercise can help with digestion. Being upright and active allows gravity to help move food through the digestive system.

A slow walk around the block, for example, may ease bloating and reduce feelings of fullness.

Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort.

Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, and this can increase the amount of gas in the body. Examples of these activities include:

• chewing gum
• drinking carbonated drinks
• eating too quickly
• wearing dentures that do not fit well

Certain foods create more gas when they go through the digestive system. These include:

• broccoli
• kidney beans
• onions
• apples
• yogurt

Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Share on PinterestFermented foods, such as probiotic yogurt, may help improve digestive problems.

Fermented foods have been partially or wholly broken down by microorganisms such as bacteria. These microorganisms work to preserve food, and they may also benefit gut health.

Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if there are too many in the body. Fermented foods contain bacteria that may help support a healthy digestive system.

Some fermented foods include:

• probiotic yogurt
• sourdough bread
• sauerkraut
• kefir
• miso

Incorporating these foods into the diet may help improve digestion. However, confirming the benefits will require more scientific research.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements.

According to national dietary guidelines, the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:

• whole grains
• fruits and vegetables
• beans

A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the digestive system easily.

Some foods and drinks trigger problems with digestion. These triggers can vary from person to person, and keeping a food diary can help with identifying the culprits.

Make a note of meals, snacks, and drinks, as well as any digestive problems that follow. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve.

A nutritionist can provide guidance before a person makes any significant changes to their diet. A food diary will also help a medical professional gain a better understanding of the situation so that they can offer more specific advice.

While people react differently to different foods, some foods and drinks commonly cause problems with digestion.

Examples include:

• processed foods
• spices
• fried foods
• acidic foods, such as vinegar and citrus fruits
• sweeteners, such as fructose
• alcohol
• caffeine

Limiting the intake of these can help improve digestion.

Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas.

Share on PinterestA person should see a doctor if their digestive symptoms are ongoing or severe.

If digestive symptoms are ongoing or severe, they may result from an underlying medical condition.

Some common digestive diseases include:

Medications such as antacids or antibiotics can also cause digestive problems. These issues are side effects, and they should resolve once a person stops taking the medication.

For quick relief from digestive problems, mint tea, a belly rub, or a gentle walk can help. Eating slowly and relaxing before and after meals can also help the body digest.

Eating more fiber and avoiding certain products, such as processed foods, can result in more lasting relief from symptoms of digestive problems.

How to improve digestion: Tips and tricks

Occasional digestive problems are a common complaint, and there are several possible causes, from diet to stress. Symptoms often go away on their own, but some simple home remedies can ease discomfort.

Common digestive problems include:

An unhealthful diet or lifestyle can cause more regular digestive problems, and lifestyle changes can often help resolve symptoms. A doctor can offer support and advice.

An underlying medical issue, a medication, or a food intolerance can also cause regular digestive discomfort.

Home remedies can help improve digestion in the short term. Lasting improvement may require more significant dietary or lifestyle changes.

Stress can affect the digestive system.

Many people experience an unsettled stomach before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems.

There is a link between physical and mental health, and reducing stress can have a positive impact on both. The American Psychological Association recommend three key ways to manage stress:

• having a good support network
• getting regular exercise
• getting enough sleep

During a busy day it can be tempting to rush meals, but this can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating.

Reducing stress by seeking support and making some lifestyle changes may improve problems with digestion.

Mint tea is a home remedy for nausea and indigestion. However, some people find that mint can contribute to heartburn or acid reflux.

To make a simple mint tea:

1. Set aside 5–10 peppermint or spearmint leaves.
2. Boil 1 cup of water and leave it to cool slightly.
3. Pour the water over the leaves and steep for 3–5 minutes.
4. Add a slice of lemon or a small amount of honey, if desired.

Researchers have found that peppermint oil may relieve symptoms of irritable bowel syndrome — including stomach pain — in the short term. However, there has been too little research to determine whether mint has lasting digestive benefits.

Doing gentle exercise can help with digestion. Being upright and active allows gravity to help move food through the digestive system.

A slow walk around the block, for example, may ease bloating and reduce feelings of fullness.

Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort.

Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, and this can increase the amount of gas in the body. Examples of these activities include:

• chewing gum
• drinking carbonated drinks
• eating too quickly
• wearing dentures that do not fit well

Certain foods create more gas when they go through the digestive system. These include:

• broccoli
• kidney beans
• onions
• apples
• yogurt

Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Share on PinterestFermented foods, such as probiotic yogurt, may help improve digestive problems.

Fermented foods have been partially or wholly broken down by microorganisms such as bacteria. These microorganisms work to preserve food, and they may also benefit gut health.

Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if there are too many in the body. Fermented foods contain bacteria that may help support a healthy digestive system.

Some fermented foods include:

• probiotic yogurt
• sourdough bread
• sauerkraut
• kefir
• miso

Incorporating these foods into the diet may help improve digestion. However, confirming the benefits will require more scientific research.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements.

According to national dietary guidelines, the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:

• whole grains
• fruits and vegetables
• beans

A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the digestive system easily.

Some foods and drinks trigger problems with digestion. These triggers can vary from person to person, and keeping a food diary can help with identifying the culprits.

Make a note of meals, snacks, and drinks, as well as any digestive problems that follow. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve.

A nutritionist can provide guidance before a person makes any significant changes to their diet. A food diary will also help a medical professional gain a better understanding of the situation so that they can offer more specific advice.

While people react differently to different foods, some foods and drinks commonly cause problems with digestion.

Examples include:

• processed foods
• spices
• fried foods
• acidic foods, such as vinegar and citrus fruits
• sweeteners, such as fructose
• alcohol
• caffeine

Limiting the intake of these can help improve digestion.

Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas.

Share on PinterestA person should see a doctor if their digestive symptoms are ongoing or severe.

If digestive symptoms are ongoing or severe, they may result from an underlying medical condition.

Some common digestive diseases include:

Medications such as antacids or antibiotics can also cause digestive problems. These issues are side effects, and they should resolve once a person stops taking the medication.

For quick relief from digestive problems, mint tea, a belly rub, or a gentle walk can help. Eating slowly and relaxing before and after meals can also help the body digest.

Eating more fiber and avoiding certain products, such as processed foods, can result in more lasting relief from symptoms of digestive problems.

How to improve digestion: Tips and tricks

Occasional digestive problems are a common complaint, and there are several possible causes, from diet to stress. Symptoms often go away on their own, but some simple home remedies can ease discomfort.

Common digestive problems include:

An unhealthful diet or lifestyle can cause more regular digestive problems, and lifestyle changes can often help resolve symptoms. A doctor can offer support and advice.

An underlying medical issue, a medication, or a food intolerance can also cause regular digestive discomfort.

Home remedies can help improve digestion in the short term. Lasting improvement may require more significant dietary or lifestyle changes.

Stress can affect the digestive system.

Many people experience an unsettled stomach before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems.

There is a link between physical and mental health, and reducing stress can have a positive impact on both. The American Psychological Association recommend three key ways to manage stress:

• having a good support network
• getting regular exercise
• getting enough sleep

During a busy day it can be tempting to rush meals, but this can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating.

Reducing stress by seeking support and making some lifestyle changes may improve problems with digestion.

Mint tea is a home remedy for nausea and indigestion. However, some people find that mint can contribute to heartburn or acid reflux.

To make a simple mint tea:

1. Set aside 5–10 peppermint or spearmint leaves.
2. Boil 1 cup of water and leave it to cool slightly.
3. Pour the water over the leaves and steep for 3–5 minutes.
4. Add a slice of lemon or a small amount of honey, if desired.

Researchers have found that peppermint oil may relieve symptoms of irritable bowel syndrome — including stomach pain — in the short term. However, there has been too little research to determine whether mint has lasting digestive benefits.

Doing gentle exercise can help with digestion. Being upright and active allows gravity to help move food through the digestive system.

A slow walk around the block, for example, may ease bloating and reduce feelings of fullness.

Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort.

Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, and this can increase the amount of gas in the body. Examples of these activities include:

• chewing gum
• drinking carbonated drinks
• eating too quickly
• wearing dentures that do not fit well

Certain foods create more gas when they go through the digestive system. These include:

• broccoli
• kidney beans
• onions
• apples
• yogurt

Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Share on PinterestFermented foods, such as probiotic yogurt, may help improve digestive problems.

Fermented foods have been partially or wholly broken down by microorganisms such as bacteria. These microorganisms work to preserve food, and they may also benefit gut health.

Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if there are too many in the body. Fermented foods contain bacteria that may help support a healthy digestive system.

Some fermented foods include:

• probiotic yogurt
• sourdough bread
• sauerkraut
• kefir
• miso

Incorporating these foods into the diet may help improve digestion. However, confirming the benefits will require more scientific research.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements.

According to national dietary guidelines, the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:

• whole grains
• fruits and vegetables
• beans

A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the digestive system easily.

Some foods and drinks trigger problems with digestion. These triggers can vary from person to person, and keeping a food diary can help with identifying the culprits.

Make a note of meals, snacks, and drinks, as well as any digestive problems that follow. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve.

A nutritionist can provide guidance before a person makes any significant changes to their diet. A food diary will also help a medical professional gain a better understanding of the situation so that they can offer more specific advice.

While people react differently to different foods, some foods and drinks commonly cause problems with digestion.

Examples include:

• processed foods
• spices
• fried foods
• acidic foods, such as vinegar and citrus fruits
• sweeteners, such as fructose
• alcohol
• caffeine

Limiting the intake of these can help improve digestion.

Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas.

Share on PinterestA person should see a doctor if their digestive symptoms are ongoing or severe.

If digestive symptoms are ongoing or severe, they may result from an underlying medical condition.

Some common digestive diseases include:

Medications such as antacids or antibiotics can also cause digestive problems. These issues are side effects, and they should resolve once a person stops taking the medication.

For quick relief from digestive problems, mint tea, a belly rub, or a gentle walk can help. Eating slowly and relaxing before and after meals can also help the body digest.

Eating more fiber and avoiding certain products, such as processed foods, can result in more lasting relief from symptoms of digestive problems.

How to improve digestion: Tips and tricks

Occasional digestive problems are a common complaint, and there are several possible causes, from diet to stress. Symptoms often go away on their own, but some simple home remedies can ease discomfort.

Common digestive problems include:

An unhealthful diet or lifestyle can cause more regular digestive problems, and lifestyle changes can often help resolve symptoms. A doctor can offer support and advice.

An underlying medical issue, a medication, or a food intolerance can also cause regular digestive discomfort.

Home remedies can help improve digestion in the short term. Lasting improvement may require more significant dietary or lifestyle changes.

Stress can affect the digestive system.

Many people experience an unsettled stomach before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems.

There is a link between physical and mental health, and reducing stress can have a positive impact on both. The American Psychological Association recommend three key ways to manage stress:

• having a good support network
• getting regular exercise
• getting enough sleep

During a busy day it can be tempting to rush meals, but this can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating.

Reducing stress by seeking support and making some lifestyle changes may improve problems with digestion.

Mint tea is a home remedy for nausea and indigestion. However, some people find that mint can contribute to heartburn or acid reflux.

To make a simple mint tea:

1. Set aside 5–10 peppermint or spearmint leaves.
2. Boil 1 cup of water and leave it to cool slightly.
3. Pour the water over the leaves and steep for 3–5 minutes.
4. Add a slice of lemon or a small amount of honey, if desired.

Researchers have found that peppermint oil may relieve symptoms of irritable bowel syndrome — including stomach pain — in the short term. However, there has been too little research to determine whether mint has lasting digestive benefits.

Doing gentle exercise can help with digestion. Being upright and active allows gravity to help move food through the digestive system.

A slow walk around the block, for example, may ease bloating and reduce feelings of fullness.

Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort.

Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, and this can increase the amount of gas in the body. Examples of these activities include:

• chewing gum
• drinking carbonated drinks
• eating too quickly
• wearing dentures that do not fit well

Certain foods create more gas when they go through the digestive system. These include:

• broccoli
• kidney beans
• onions
• apples
• yogurt

Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Share on PinterestFermented foods, such as probiotic yogurt, may help improve digestive problems.

Fermented foods have been partially or wholly broken down by microorganisms such as bacteria. These microorganisms work to preserve food, and they may also benefit gut health.

Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if there are too many in the body. Fermented foods contain bacteria that may help support a healthy digestive system.

Some fermented foods include:

• probiotic yogurt
• sourdough bread
• sauerkraut
• kefir
• miso

Incorporating these foods into the diet may help improve digestion. However, confirming the benefits will require more scientific research.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements.

According to national dietary guidelines, the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:

• whole grains
• fruits and vegetables
• beans

A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the digestive system easily.

Some foods and drinks trigger problems with digestion. These triggers can vary from person to person, and keeping a food diary can help with identifying the culprits.

Make a note of meals, snacks, and drinks, as well as any digestive problems that follow. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve.

A nutritionist can provide guidance before a person makes any significant changes to their diet. A food diary will also help a medical professional gain a better understanding of the situation so that they can offer more specific advice.

While people react differently to different foods, some foods and drinks commonly cause problems with digestion.

Examples include:

• processed foods
• spices
• fried foods
• acidic foods, such as vinegar and citrus fruits
• sweeteners, such as fructose
• alcohol
• caffeine

Limiting the intake of these can help improve digestion.

Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas.

Share on PinterestA person should see a doctor if their digestive symptoms are ongoing or severe.

If digestive symptoms are ongoing or severe, they may result from an underlying medical condition.

Some common digestive diseases include:

Medications such as antacids or antibiotics can also cause digestive problems. These issues are side effects, and they should resolve once a person stops taking the medication.

For quick relief from digestive problems, mint tea, a belly rub, or a gentle walk can help. Eating slowly and relaxing before and after meals can also help the body digest.

Eating more fiber and avoiding certain products, such as processed foods, can result in more lasting relief from symptoms of digestive problems.

How to improve digestion: Tips and tricks

Occasional digestive problems are a common complaint, and there are several possible causes, from diet to stress. Symptoms often go away on their own, but some simple home remedies can ease discomfort.

Common digestive problems include:

An unhealthful diet or lifestyle can cause more regular digestive problems, and lifestyle changes can often help resolve symptoms. A doctor can offer support and advice.

An underlying medical issue, a medication, or a food intolerance can also cause regular digestive discomfort.

Home remedies can help improve digestion in the short term. Lasting improvement may require more significant dietary or lifestyle changes.

Stress can affect the digestive system.

Many people experience an unsettled stomach before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems.

There is a link between physical and mental health, and reducing stress can have a positive impact on both. The American Psychological Association recommend three key ways to manage stress:

• having a good support network
• getting regular exercise
• getting enough sleep

During a busy day it can be tempting to rush meals, but this can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating.

Reducing stress by seeking support and making some lifestyle changes may improve problems with digestion.

Mint tea is a home remedy for nausea and indigestion. However, some people find that mint can contribute to heartburn or acid reflux.

To make a simple mint tea:

1. Set aside 5–10 peppermint or spearmint leaves.
2. Boil 1 cup of water and leave it to cool slightly.
3. Pour the water over the leaves and steep for 3–5 minutes.
4. Add a slice of lemon or a small amount of honey, if desired.

Researchers have found that peppermint oil may relieve symptoms of irritable bowel syndrome — including stomach pain — in the short term. However, there has been too little research to determine whether mint has lasting digestive benefits.

Doing gentle exercise can help with digestion. Being upright and active allows gravity to help move food through the digestive system.

A slow walk around the block, for example, may ease bloating and reduce feelings of fullness.

Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort.

Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, and this can increase the amount of gas in the body. Examples of these activities include:

• chewing gum
• drinking carbonated drinks
• eating too quickly
• wearing dentures that do not fit well

Certain foods create more gas when they go through the digestive system. These include:

• broccoli
• kidney beans
• onions
• apples
• yogurt

Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Share on PinterestFermented foods, such as probiotic yogurt, may help improve digestive problems.

Fermented foods have been partially or wholly broken down by microorganisms such as bacteria. These microorganisms work to preserve food, and they may also benefit gut health.

Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if there are too many in the body. Fermented foods contain bacteria that may help support a healthy digestive system.

Some fermented foods include:

• probiotic yogurt
• sourdough bread
• sauerkraut
• kefir
• miso

Incorporating these foods into the diet may help improve digestion. However, confirming the benefits will require more scientific research.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements.

According to national dietary guidelines, the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:

• whole grains
• fruits and vegetables
• beans

A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the digestive system easily.

Some foods and drinks trigger problems with digestion. These triggers can vary from person to person, and keeping a food diary can help with identifying the culprits.

Make a note of meals, snacks, and drinks, as well as any digestive problems that follow. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve.

A nutritionist can provide guidance before a person makes any significant changes to their diet. A food diary will also help a medical professional gain a better understanding of the situation so that they can offer more specific advice.

While people react differently to different foods, some foods and drinks commonly cause problems with digestion.

Examples include:

• processed foods
• spices
• fried foods
• acidic foods, such as vinegar and citrus fruits
• sweeteners, such as fructose
• alcohol
• caffeine

Limiting the intake of these can help improve digestion.

Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas.

Share on PinterestA person should see a doctor if their digestive symptoms are ongoing or severe.

If digestive symptoms are ongoing or severe, they may result from an underlying medical condition.

Some common digestive diseases include:

Medications such as antacids or antibiotics can also cause digestive problems. These issues are side effects, and they should resolve once a person stops taking the medication.

For quick relief from digestive problems, mint tea, a belly rub, or a gentle walk can help. Eating slowly and relaxing before and after meals can also help the body digest.

Eating more fiber and avoiding certain products, such as processed foods, can result in more lasting relief from symptoms of digestive problems.

90,000 What foods help speed up and improve digestion?

Disclaimer

Please note that all information posted on the website
Prowellness is provided for informational purposes only and is not a personal program, direct recommendation for action or medical advice. Do not use these materials for diagnosis, treatment, or any medical manipulation.Consult a physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The owner of the Site does not bear any responsibility to any party that has suffered indirect or direct damage as a result of improper use of materials posted on this resource.

What foods help speed up and improve digestion?

It is possible to improve digestion with the help of drugs, certain foods and a correct lifestyle.How exactly do you do this?

The correct functioning of the gastrointestinal tract is important for the normal well-being of a person and the absorption of nutrients from food. How to speed up digestion?

What foods help speed up digestion?

There are products that are indispensable for the good functioning of the gastrointestinal tract. These include:

1. Natural yoghurt.It comes from fermented milk. It contains beneficial bacteria called probiotics. They help to improve digestion, while not harming the intestines itself. Yogurt is good to eat for bloating, pain, constipation, or gas. But not all yoghurts are created equal. If there are doubts about the quality of the purchased product, then it is worth purchasing a special apparatus and making yogurt at home.
2. Fresh apples. Apples contain a lot of pectin. It is fiber that is not digested in the stomach, but interacts with friendly bacteria in the intestines.Due to this, stool volume increases, which eliminates constipation and diarrhea. Due to the regular consumption of apples, the likelihood of inflammation in the intestines is reduced.
3. Fresh fennel or tea made from it. Fennel contains ingredients that relax the smooth muscles of the digestive tract. This reduces the risks of abdominal pain, bloating, cramps, and gas.
4. Kefir. This fermented milk drink is rich in special fungi and beneficial microorganisms.The beneficial property of kefir is that it has a detrimental effect on the harmful intestinal microflora, but increases the growth of useful ones. If you drink kefir every day, then inflammation in the intestines will decrease.
5. Beetroot. Beets are one of the richest sources of fiber. It supports friendly bacteria and increases stool volume. It helps a person with constipation. You can use beets to improve the digestion of food in any form (raw, boiled, fried, baked, added to salads or drinks).
6. Ginger root. Ginger is a traditional ingredient in oriental medicine. He fights against congestion in the gastrointestinal tract, a feeling of heaviness and nausea. Also, this substance speeds up the processes of gastric emptying.
7. Whole grain products. Studies have shown that foods with cereals help normalize stool, soften stool, and stabilize the frequency of going to the toilet.

How else can you speed up digestion?

Sometimes, to normalize digestion, it is enough to slightly adjust the lifestyle:

1. Exercise regularly, exercise more, take walks.
2. Give the body time to rest, but try not to go to bed immediately after a hearty lunch or dinner.
3. Drink plenty of fluids. Drinking a glass of water after a meal will help the food digest faster. It is advisable that the water is not cold.
4. Avoid fatty and fried foods. Digestion of heavy food requires additional release of stomach acids. This provokes heartburn, heaviness, discomfort in the esophagus.
5. Do not add a lot of hot spices to ready meals.Finely chopped fresh herbs help to add flavor and aroma to food.
6. Limit consumption of red meats. It is high in iron, which can cause constipation.

Attention! To speed up the process of digestion, you can include in your diet dairy products and foods rich in fiber. You can also consider changing your lifestyle.

Disclaimer

Please note that all information posted on the website
Prowellness is provided for informational purposes only and is not a personal program, direct recommendation for action or medical advice.Do not use these materials for diagnosis, treatment, or any medical manipulation. Consult a physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist. The owner of the Site does not bear any responsibility to any party that has suffered indirect or direct damage as a result of improper use of materials posted on this resource.

Reviewer: Sergey Shelapugin Expert in the field of health, beauty, proper nutrition and sports

90,000 5 Ways To Improve Digestion – Not With Medicines

What Can Make Your Digestion Go Down?

If the violations are temporary, not associated with diseases, then they can be caused by everyday factors – stress, unhealthy diet, smoking. One of the most common factors is the so-called alimentary inaccuracies, that is, food-related – fatty, fried or very spicy food, sweets, raw onions, nuts, chocolate, alcohol, large amounts of coffee, carbonated drinks. Eating on the run also affects, especially if it is associated with a passion for fast food. The slow rhythm of the stomach is also set by overeating – a large amount of food is more difficult to digest. And, of course, do not forget about stress – they also negatively affect the functioning of the stomach. ^1.2.5

Symptoms of temporary impairment of food digestion

• Pain, burning or discomfort in the upper abdomen.
• Feeling of a “lump” in the stomach.
• Sour belching, often with an unpleasant odor.
• Fast satiety during meals.
• Decreased appetite
• Sudden dislike for certain foods and dishes.
• Stool disorders.
• Abdominal pain or cramps. ^1.2.5

5 steps – what to do at the first sign of digestive problems?

The following methods to improve digestion can be used to reduce the severity of symptoms and support the gastrointestinal tract.

Identify harmful products

It is necessary to find out which of the nutritional factors could cause complaints, and exclude it from the diet. Together with him, it is worth for a while to stop eating confectionery, sweet pastries, salty, spicy, fatty, fried, smoked food. Soda, very strong coffee and tea, rich broth, sauces are not recommended – they can irritate the gastrointestinal mucosa. It is better to give up smoking and drinking alcohol – at least for the period of exacerbation of digestive disorders.

Go on a diet

The menu should consist of dishes that spare the mucous membrane as much as possible: boiled, stewed without additional fat, steamed, mashed soups. It is worth eating 5-6 times a day, in small portions. This will help the digestive system to work evenly, without overloading or prolonged “hungry”
pauses. ^1.2

Increase physical activity

Poor digestion and associated discomfort lead to decreased physical activity.This affects the general tone, mood, appetite, work, study in children and adults. Therefore, no matter how difficult it is at first, you need to do physical education.

Do a set of morning or hygienic exercises, do breathing exercises. Walk more – walking can stabilize the autonomic nervous system, normalize motor skills and secretory function of the digestive tract. ³

Try to be less nervous

Any unpleasant situation causes a response of the autonomic nervous system, which regulates the work of the gastrointestinal tract.In response to stimuli, it increases the production of hormones – cortisol, adrenaline, norepinephrine. They, in turn, affect the tone of the intestines and stomach, slowing down peristalsis and the production of beneficial enzymes. This can lead to symptoms of bad
digestion. ^2.3.7

Consult an expert about medication

There are quite a few reasons for the deterioration of digestion, therefore it is important that medicines to eliminate it act in a comprehensive manner.This is best answered by multicomponent preparations, which include not one active ingredient, but several. They complement each other and affect the various links of the disturbed
digestion. ⁵

There are not very many similar preparations, and among them Festal® pills can be noted. In its composition, pancreatin (enzymes of amylase, lipase, protease) is necessary for the breakdown of sugars, fats, proteins. Hemicellulase is an enzyme that promotes better fiber absorption. As well as bile acids, which normalize the secretion of bile and increase the digestion of fats.

Festal® can be used to improve digestion at:

• Lack of bile acids, eg after removal of the gallbladder.
• Conditions affecting the quantitative and qualitative composition of bile acids, for example, with biliary dyskinesia.
• Disorders in the production and secretion of bile.
• Violation of the production of enzymes by the pancreas
• Diet disorders, nutritional errors, overeating.And also in cases where chewing and digestion of food is difficult due to illness, missing teeth, trauma, bed rest, etc. ⁶

5 foods you should eat

 We rarely think that so much depends on the food we eat. And we're not just talking about weight right now. 

If the body takes food poorly, digests it with difficulty, “snaps” at you, then you should think about how to change your diet to please it.Our digestive system loves fermented foods and probiotics the most. Research has shown that these two components of a healthy diet not only improve digestion, but also affect immunity and emotional well-being.

@leefromamerica

Fermented Foods & Digestive Probiotics

What you need to know about Fermented Food is that it can repair the damage that processed foods have done to the digestive system (this list includes a lot, starting from canned fish to chips).

We literally kill our intestinal microflora with one chip!

– says nutrition expert Annalea Krebs.

The more developed society becomes, the more difficult it is for our body. As soon as we get sick, we immediately take powerful antibiotics, want to get rid of stress – we ate something harmful. And the combination of antibiotics and processed food is a bomb that destroys the ecosystem of bacteria in the gut microbiome. Fortunately, we have a salvation – fermented food!

Read also: NEW TREND: THE WHOLE TRUTH ABOUT FERMENTED FOOD

Now let’s talk about probiotics .These guys do not just get into our digestive system and “sit” there, they are living bacteria that immediately get to work (helping intestinal bacteria and stomach acids to balance, releasing enzymes). But these very enzymes stimulate digestion, facilitate the process of ridding the body of toxins and promote the absorption of nutrients. Probiotics help prevent infection, relieve bloating and inflammation, and influence hormones that control our mood.

What foods improve digestion

unsplash.com

1. Kefir and yoghurt

Kefir and some types of yoghurt contain large amounts of calcium and magnesium, as well as enzymes and probiotics. Eating these foods regularly can help relieve gut problems such as irritable bowel syndrome, candidiasis, and poor digestion.

The only caveat: choose organic yoghurts without high sugar content, such as Greek.What supermarkets offer you (fruit-filled yoghurts, jellies, crisps) have nothing to do with healthy products.

Read also: 9 RULES FOR A HEALTHY INTESTINE

ascensionkitchen.com

2. Kombucha

Kombucha (or kombucha) is a drink created by mixing fermented tea and bacteria, sugar, mushrooms. After fermentation, kombucha becomes carbonated and provides the body with a colony of good bacteria, as well as B vitamins, enzymes and probiotics.Along with improving digestion, kombucha fans will receive bonuses such as:

1. increased energy;
2. detoxification of the body;
3. Improved immunity.

omnivorescookbook.com

3. Kimchi

Another interesting name. Kimchi is a Korean dish that is a mixture of pickled vegetables and spices. Due to its high levels of antioxidants and probiotics, kimchi is considered one of the healthiest foods for the gut.Plus, it prevents cancer from developing. During the fermentation of vegetables, a high concentration of nutrients is retained, so you do not need to be afraid of this dish just because of its exotic name.

Read also: FAT-BURNING PRODUCTS THAT HELP YOU LOSE WEIGHT

fullofplants.com

4. Tempeh

Perhaps this dish that looks very attractive to us from Southeast Asia, but it is incredibly beneficial for the digestive system.Tempeh is a food product made from fermented soybeans. Visually, tempeh is a bit like our bread, but it has a completely different taste. Interestingly, this product can be used to make a variety of dishes, such as vegan bacon. It sounds strange, but they say very tasty.

unsplash.com

5. Wine

No, don’t be too happy: the benefits of wine for digestion does not mean that you can drink it in unlimited quantities. But sometimes in a reasonable dose – please.In some cases, the fermentation process actually creates additional nutrients. In the case of alcoholic beverages, vitamin B synthesis is part of the fermentation process. This means that 100 ml of wine a couple of times a week provides “micro doses of essential B vitamins” in addition to the benefits of probiotics.

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How to help, improve and establish good digestion – help and advice to improve and normalize digestion

Number of views: 40

Last update date: 19.03.2021

The reason is that only the correct functioning of the stomach and intestines allows you to extract the substances necessary for the body from food. Even with minor deviations in their work, the digestion of food and the absorption of nutrients are disrupted. As a result, obvious symptoms of indigestion (heartburn, heaviness in the stomach, bloating, nausea) develop.

If the stomach does not work properly, it should be treated with attention. We suggest listening to some practical and easy-to-follow tips on how to improve your digestion.

How to help your digestion?

1. Observe the diet

Bringing meals to a certain regimen is the main thing that needs to be done to improve digestion. Breakfasts and lunches on the go and in a hurry, the lack of first hot dishes in the diet are often the main culprits of problems with the gastrointestinal tract (GIT).

Organize your diet so that your meals are always at the same time, 3-5 times a day. This approach will help in the normalization of digestion, as the gastrointestinal tract “gets used” to eating at a certain time and will be ready to produce the necessary enzymes at the appointed hour.

2. Reduce the amount of sweets

To improve the digestive processes, it is also worth giving up sweets or reducing their amount in the diet to a minimum.

The sugar contained in sweets, cakes and pastries provokes fermentation in the digestive tract. As a result, the absorption of nutrients worsens, the balance of the intestinal microflora is disturbed, and symptoms develop, indicating that digestion assistance is needed. If bloating and increased gas production began to be observed some time after eating sweets, it makes sense to talk about sweets as the main cause of trouble.

3. Refuse hazardous products

Another danger lurking at every step is delicious and aromatic dishes and products that cannot be refused. But often the effect that they have on the digestive system translates them into the category of undesirable and even forbidden foods if you have problems digesting food.

Smoked meats, spices, fried and spicy foods, carbonated drinks, coffee and products containing caffeine can cause stomach heaviness and other unpleasant sensations.For good digestion, it is worth replacing fried foods with boiled or stewed ones, eating a large amount of vegetables, raw or steamed.

4. Lead an active lifestyle

Healthy activity can help improve digestion and tone the body. Due to feasible physical activity – walking, cycling, active games in the fresh air – blood supply to all tissues, including the organs of the digestive system, improves.This means that all functions of the gastrointestinal tract become more active, nutrients are broken down and absorbed with greater efficiency, and in general, an improvement in digestive processes is observed.

5. Give up bad habits

Bad habits may look harmless enough, but exactly until the question arises: why did indigestion develop against the background of good nutrition and adherence to the regimen?

Everything is explained simply: the components of tobacco smoke and alcoholic beverages significantly disrupt the absorption of nutrients in the gastrointestinal tract.In addition, these substances have a toxic effect and, with regular smoking or consumption of alcoholic beverages, lead to dysfunctions of the mucous membrane of the stomach and intestines. As a result, the production of enzymes worsens, motility is impaired, and indigestion can acquire the character of a chronic condition. Quitting bad habits is another step that leads to better digestion.

10 easy ways to improve digestion • INMYROOM FOOD

The digestive system is very capricious: unhealthy diet, medication and bad habits can easily cause malfunctioning of the stomach and intestines.Fortunately, there are some simple and effective ways to improve poor digestion.

Drink water on an empty stomach

A glass of water on an empty stomach will help boost metabolism and prepare the stomach and intestines for eating. Water should be warm or at room temperature – cold water complicates digestion and takes away energy from the body to heat it. You can add a little lemon juice to the water – it destroys toxins in the digestive tract.

Chew food well

Never eat in a hurry or on the go.Poorly chewed pieces of food force the digestive system to work in an increased mode, which threatens gas formation, bloating and other troubles. Make it a rule to eat only in a calm and comfortable environment and do not be distracted by your smartphone or TV while eating.

Add spices to food

Warming spices: cinnamon, cloves, ginger, turmeric, coriander, dried ginger, cloves – stimulate the appetite, improve digestion, promote the absorption of nutrients and cleanse the body of toxins.Add them to dishes more often, especially to those that are difficult to digest – beans, meat and poultry, mushrooms, fatty foods.

Eat less raw foods

Raw foods take a long time to digest, so it is better to cook them. And to preserve the maximum vitamins, steam or oven food with a minimum amount of fat.

Eat fermented milk products

Natural yogurt, cottage cheese, buttermilk will help populate the intestines with beneficial lacto- and bifidobacteria and improve digestion.They are especially useful for people taking antibiotics, as drugs disrupt the intestinal microflora.

Don’t skip breakfast

Breakfast is the key to a good metabolism throughout the day. In addition, in the morning, food is digested much faster – all the calories eaten will turn into energy, and not into fat on the waist.

Get more fiber

Carbohydrates play a vital role in cleansing the stomach and intestines: fiber as it travels through the digestive tract expels waste and toxins from it.The best sources of fiber are fruits, vegetables, whole grains, and legumes.

Eat ginger on an empty stomach

Eat a piece of fresh ginger or drink ginger tea before meals – ginger juice increases appetite, stimulates peristalsis and helps burn fat. Ginger also neutralizes toxins accumulated in the stomach.

Drink herbal teas

For better digestion, it is helpful to have a cup of aromatic fennel tea after meals or to chew its seeds.Chamomile tea is also useful – it activates digestion, copes with gastritis and colic, and also neutralizes the harm caused to the stomach by drugs.

Eat fewer snacks

Minimize the number of snacks between meals – the digestive tract needs periodic rest and recovery to continue working. And if the hunger is too strong, eat prunes – they contain pectin substances that improve bowel function, as well as oligofructose, which prevents constipation.

Preparations that improve digestion 【Internet Pharmacy】 | E-apteka

How do pills to improve digestion “work”?

Medicines that promote good digestion should be in every home medicine cabinet. With a banal overeating, the enzymes for digesting food that the pancreas secretes is not enough. As a result, there are problems with the gastrointestinal tract in the form of a feeling of heaviness, bloating, drowsiness.

Main causes of indigestion

Poor health can be not only after a hearty meal.If there was a long break between meals, the body may also not be able to cope with digestion. In addition, it is advisable to minimize the consumption of fatty, spicy, pickled, smoked and salty foods.
Review your diet, taking into account that:
• abuse of unhealthy food will sooner or later lead to stomach problems;
• overeating is very harmful to health;
• insufficient chewing of food affects the general health and condition of the skin;
• Eating after 8 pm is highly undesirable;
• Drinking water with meals slows down digestion.

Which tablets improve digestion?

Pancreatin is the basis of all drugs that have a positive effect on the digestive tract. It is a complex of enzymes that are involved in the breakdown of fats, proteins and carbohydrates.
I classify all enzyme drugs according to their composition, resistance to hydrochloric acid, and the diameter of the drug particles. The speed of the therapeutic effect depends on the form of release of the drug. Capsular preparations are preferable, since they have an effect not only on the stomach, but also on the intestines.The tablets “work” only in the stomach.
In any case, it is advisable to consult a specialist before taking medications.

What does an online pharmacy offer?

In the “Pharmacy of hormonal preparations” you can find medicines that will help to cope with indigestion. These are high-quality medicines from pharmaceutical companies from Ukraine, Slovenia, Germany, and the USA.
Among the most popular are: Pancreatin Forte, Creon, Solgar Bromelain, Mezim Forte, Festal Neo, Unienzim, Creazim.
Only registered medicines for improving digestion and bowel function are presented in the “Pharmacy of Hormonal Preparations”. You can make purchases here without fear – the entire assortment has corresponding documents and quality certificates. If necessary, use the help of a manager.

How to improve digestion: top-10 products

The problem of proper nutrition is more urgent today than ever. Poor-quality products, lack of a regimen, constant stress and snacks on the go – all this leads to uncomfortable sensations and disorders in the work of the digestive system.This, in turn, reduces our performance and worsens our mood.

Foods that improve digestion

Below we take a look at the top 10 popular and commonly available foods that will help you clean up your gastrointestinal tract and bring back the joy of life!

1. Yogurt. This famous fermented milk product contains a huge amount of bacteria useful for digestion, which are necessary for good absorption of foods that enter the stomach.In addition, they help destroy harmful bacteria by creating the correct acid-base environment. In other words, yogurt is able to improve the microflora of the gastrointestinal tract, while being a very nutritious and tasty product. It is advisable to use natural yoghurts without flavors and flavors. Best prepared at home.
2. Cauliflower. This product significantly improves intestinal permeability, as well as activates digestion processes. In addition, according to modern scientific research, regular consumption of cauliflower significantly reduces the risk of cancer.
3. Prunes. This product has a laxative effect, helping to cleanse the body. At the same time, unlike most potent drugs, the effect of prunes is milder and more natural. In addition, it does not cause side effects and is suitable for every person. And the fiber contained in it in large quantities contributes to the restoration of damaged tissues of internal organs.
4. Beetroot. Microelements contained in beets help restore liver function.Also, this vegetable activates the secretion of gastric juice and, therefore, improves the digestion process. Finally, beets have a mild laxative effect, thus helping to cleanse the body.
5. Blueberries. Everyone knows that blueberries contain a lot of vitamins. However, it is useful not only for this. The plant fibers that make up it effectively fight harmful bacteria. Therefore, the use of blueberries with yogurt or other fermented milk products has a complex effect that contributes to the normalization of the microflora of the gastrointestinal tract.
6. Hercules porridge. It is indispensable for indigestion and pancreas, as it contains vitamin E, which acts as a natural sorbent. In addition, rolled oats have a protective function, as it creates a thin film on the walls of the stomach.
7. Zucchini. Zucchini contains gluten, which helps to restore the functions of the digestive system. In addition, this vegetable has a cleansing diuretic effect. Therefore, zucchini can become the basis of the diet for gastritis, colitis, as well as with various diets.
8. Ginger. Ginger is good for two reasons. Firstly, it contains many vitamins and useful trace elements that restore the digestive system. Secondly, it has antiseptic properties, due to which there is an effective destruction of parasites.
9. Peach. Peach also largely consists of fiber and therefore contributes to the restoration of tissues of internal organs. In addition, this fruit also has an anti-inflammatory effect.