How can you improve your digestive system naturally. What foods support optimal gut health. Which lifestyle changes enhance digestion. Why is maintaining a healthy digestive system crucial for overall well-being. How do exercise and stress management impact gut function.

The Importance of a Healthy Digestive System

Your digestive system plays a crucial role in maintaining overall health and well-being. It works tirelessly to fuel every cell in your body and efficiently remove waste. Neglecting your digestive health can have far-reaching consequences that impact various aspects of your life. Fortunately, there are numerous ways to support and improve your digestive system through simple lifestyle changes and dietary choices.

Nourishing Your Gut with the Right Foods

Embracing Fruits and Vegetables

One of the most effective ways to enhance your digestive health is by incorporating a variety of fruits and vegetables into your diet. These nutrient-dense foods provide essential vitamins, minerals, and fiber that support both your digestive system and overall health. The antioxidants found in fruits and vegetables have cancer-fighting properties, while fiber helps prevent constipation and promotes regular bowel movements.

To maximize the benefits, aim to include a diverse range of colorful fruits and vegetables in your meals. This ensures you’re getting a wide spectrum of nutrients and phytochemicals that contribute to optimal digestive function.

The Power of Whole Grains and Nuts

Whole grains and nuts are excellent sources of dietary fiber, iron, antioxidants, and other beneficial nutrients that are often lost when grains are refined. By choosing whole grain options over processed foods like white flour, bread, crackers, and pastries, you’re providing your digestive system with the tools it needs to function efficiently.

Some great whole grain choices include:

• Brown rice
• Oatmeal
• Popcorn
• Whole wheat products
• Barley

These foods not only help lower your risk of constipation but also support the growth of beneficial gut bacteria, contributing to a healthier digestive ecosystem.

Probiotic-Rich Foods for Gut Health

Probiotics are beneficial bacteria that play a crucial role in maintaining a healthy balance within your digestive system. They help keep harmful bacteria in check and nourish your gut for optimal digestion. Incorporating probiotic-rich foods into your diet can significantly improve your digestive health.

Some excellent sources of probiotics include:

• Yogurt
• Kimchi
• Raw apple cider vinegar
• Garlic
• Onion
• Sauerkraut

By regularly consuming these foods, you can help maintain a diverse and healthy gut microbiome, which is essential for proper digestion and overall well-being.

Smart Dietary Choices for Optimal Digestion

Limiting Red and Processed Meats

While protein is an essential part of a balanced diet, excessive consumption of red and processed meats can have negative impacts on your digestive health. Processed meats often contain unhealthy levels of sodium, fat, and nitrates, which have been linked to an increased risk of colon cancer. Similarly, red meat consumption has been associated with various health issues, including digestive problems, heart disease, and certain types of cancer.

To promote better digestive health, consider making the following choices:

• Opt for lean protein sources like chicken and fish
• Incorporate more plant-based protein options, such as legumes
• Limit red meat consumption to 2-3 servings per week

By making these adjustments, you can reduce the strain on your digestive system while still meeting your protein needs.

Reducing Added Sugars

Excessive sugar consumption can disrupt the balance of beneficial bacteria in your gut and lead to inflammation. Many processed foods, including baked goods, ice cream, and desserts, contain high amounts of added sugars. Surprisingly, added sugars are also present in various unexpected products like pasta sauces, salad dressings, and soups.

To minimize the negative impact of added sugars on your digestive health, consider these alternatives:

• Choose fresh fruits for a natural sweet treat
• Opt for unprocessed whole foods whenever possible
• Read food labels carefully to identify hidden sources of added sugars

By reducing your intake of added sugars, you can help maintain a healthier gut environment and support optimal digestive function.

Healthier Cooking Methods

The way you prepare your food can have a significant impact on its nutritional value and digestive effects. While fried and grilled foods are undoubtedly delicious, they can pose challenges to your digestive system. Fried foods are often high in unhealthy fats, while high-temperature grilling can produce carcinogens (cancer-causing chemicals).

To promote better digestive health, consider adopting these cooking methods:

• Steaming
• Stewing
• Poaching
• Braising
• Boiling
• Microwaving

These gentler cooking techniques help preserve nutrients and reduce the formation of potentially harmful compounds, making your meals easier to digest and healthier overall.

Hydration and Exercise: Key Factors in Digestive Health

The Importance of Staying Hydrated

Proper hydration is crucial for maintaining healthy digestion. Insufficient water intake can lead to constipation and other digestive issues. Drinking adequate amounts of water helps prevent constipation and supports healthy bowel function.

The amount of water you need daily depends on various factors, including your size, activity level, and overall health. As a general guideline, adults should aim for 4-6 cups of water per day. However, individual needs may vary, so it’s essential to listen to your body and adjust your intake accordingly.

To support your digestive health through hydration, consider the following beverage choices:

• Water
• Green tea
• Black coffee (in moderation)
• Fat-free milk
• Fresh-squeezed juice (without added sugars)

By prioritizing hydration, you can help ensure that your digestive system functions smoothly and efficiently.

The Benefits of Regular Exercise

Regular physical activity plays a vital role in maintaining a healthy digestive system. Exercise helps food move through your digestive tract more quickly, reducing the risk of nausea, bloating, and constipation. Additionally, regular exercise has been shown to improve symptoms of constipation and inflammatory bowel disease.

To reap the digestive benefits of exercise, consider incorporating the following into your routine:

• Take a short walk after meals to aid digestion
• Aim for at least 30 minutes of moderate to vigorous exercise daily
• Choose activities you enjoy to make exercise a sustainable habit

By making regular physical activity a part of your lifestyle, you can support your digestive health while enjoying numerous other health benefits.

Lifestyle Factors Affecting Digestive Health

Maintaining a Healthy Weight

Your body weight can significantly impact your digestive health. Maintaining a healthy weight reduces your chances of developing various digestive issues, including gastroesophageal reflux disease (GERD), gallstones, and certain digestive cancers. By following the suggestions for a healthy diet and regular exercise mentioned earlier, you can work towards achieving and maintaining a healthy weight.

If you need to lose weight, consider these approaches:

• Consult with a healthcare professional or registered dietitian for personalized advice
• Focus on gradual, sustainable weight loss rather than crash diets
• Incorporate a balanced diet rich in whole foods
• Combine dietary changes with regular physical activity

Remember that a healthy weight looks different for everyone, so focus on overall health rather than arbitrary numbers.

The Impact of Smoking on Digestion

While the detrimental effects of smoking on lung health are well-known, many people are unaware of its impact on digestive health. Smoking has been found to significantly increase the risk of developing acid reflux, and quitting has been shown to improve symptoms. Research has also established links between smoking and an increased risk of stomach ulcers, as well as a higher likelihood of requiring surgery for gastrointestinal cancers and ulcerative colitis.

If you’re a smoker looking to improve your digestive health, consider these steps:

• Talk to your doctor about smoking cessation options
• Visit Smokefree.gov for information and support
• Consider nicotine replacement therapy or other aids to help quit
• Seek support from friends, family, or support groups

Quitting smoking can lead to significant improvements in your digestive health and overall well-being.

The Role of Sleep in Digestive Health

Quality sleep is essential for every bodily system, including digestion. Sleep deprivation can lead to inflammation in the bowel, potentially causing various gastrointestinal symptoms. To support your digestive health through better sleep, aim for 7-9 hours of good quality sleep per night.

To improve your sleep quality and support digestive health, consider these tips:

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid screens for at least an hour before bed
• Ensure your sleeping environment is cool, dark, and quiet
• Limit caffeine and alcohol consumption, especially in the evening

By prioritizing quality sleep, you can help maintain a healthy digestive system and improve your overall well-being.

Stress Management for Better Digestion

Long-term stress can have significant negative effects on your overall health, including your digestive system. Chronic stress has been linked to various gastrointestinal issues, including diarrhea, constipation, irritable bowel syndrome (IBS), and ulcers. Managing your stress through effective techniques can greatly benefit your digestion and overall health.

Consider incorporating these stress management techniques into your daily routine:

• Yoga: Combines physical postures, breathing exercises, and meditation to reduce stress and promote relaxation
• Meditation: Helps calm the mind and reduce stress by focusing on the present moment
• Breathing exercises: Simple techniques that can be practiced anywhere to quickly reduce stress and anxiety
• Regular exercise: Releases endorphins and helps alleviate stress
• Therapy: Professional support can help you develop coping strategies for managing stress

By incorporating stress management techniques into your lifestyle, you can help protect your digestive system from the harmful effects of chronic stress and promote better overall health.

When to Seek Professional Help for Digestive Issues

While many digestive problems can be improved through lifestyle changes, it’s important to recognize when professional medical attention is necessary. Persistent or severe digestive issues may indicate underlying health conditions that require proper diagnosis and treatment.

Consider consulting a healthcare professional if you experience any of the following:

• Persistent abdominal pain or discomfort
• Chronic diarrhea or constipation
• Unexplained weight loss
• Blood in your stool
• Frequent heartburn or acid reflux
• Difficulty swallowing
• Persistent nausea or vomiting

A healthcare provider can help determine the cause of your symptoms and recommend appropriate treatments or further diagnostic tests if necessary. Remember, early intervention can often lead to better outcomes and prevent more serious complications.

By implementing these strategies and being mindful of your digestive health, you can work towards maintaining a well-functioning digestive system that supports your overall health and well-being. Remember that everyone’s digestive needs are unique, so it may take some time to find the right combination of dietary choices and lifestyle habits that work best for you. Be patient with yourself and celebrate the small improvements as you work towards optimal digestive health.

12 Ways to Improve your Digestive Health

Your digestive system is working nonstop to fuel every cell in your body and efficiently remove the waste. Neglecting your digestive system can have adverse effects that influence every part of your life. Your diet and other lifestyle choices greatly impact your digestive health and are often areas where small changes can have a big impact.

Here are some ways that lifestyle choices can improve your digestive health.

1. Eat fruits and vegetables

Vegetables and fruits contain healthy nutrients and fiber to support your digestive system and overall health. Antioxidants in fruits and vegetables have cancer-fighting properties, and fiber lowers your risk of constipation.

Good choices are: a variety of fruits and vegetables in every color

2. Choose whole grains and nuts

Whole grains still have the dietary fiber, iron, antioxidants, and other healthy nutrients lost when grains are refined to make processed foods like white flour, white bread, crackers, and pastries. Fiber lowers your risk of constipation, and some whole grains support your good gut bacteria.

Good choices are: brown rice, oatmeal, popcorn, whole wheat products, barley

3. Limit red and processed meats

Processed meats usually have an unhealthy amount of sodium, fat, and nitrates linked to colon cancer. Red meat has been linked with cancer, heart disease, and digestive issues.

Good choices are: chicken, fish, legumes, and limiting red meat to 2-3 servings per week

4. Limit added sugars

Too much sugar can upset the balance of good bacteria and cause inflammation. Added sugars are found in many products, especially baked goods, ice cream, and desserts. They are also added to many processed foods, even when you wouldn’t expect it – like pasta sauces, salad dressings, and soups.

Good choices are: fruits for a sweet treat, unprocessed whole foods

5. Cook healthier

Healthy eating isn’t only about your food choices, it’s also about how you prepare them. Fried and grilled foods are tasty treats but have a downside. Fried foods have unhealthy fats, while high-temperature grilling can create carcinogens (cancer-causing chemicals).

Good choices are: steaming, stewing, poaching, braising, boiling, or microwaving

6. Eat foods with probiotics

Probiotics are healthy bacteria that keep bad bacteria in check and nourish your gut for healthy digestion.

Good choices are: yogurt, kimchee, raw apple cider vinegar, garlic, onion, and sauerkraut

7. Stay Hydrated

If you get constipated, you may not be drinking enough. Drinking water helps prevent constipation and supports healthy bowel function. How much water you need per day depends on many factors like your size, activity level, and health. In general, adults need 4-6 cups of water per day.

Good choices are: water, green tea, black coffee, fat-free milk, fresh-squeezed juice

8. Exercise Regularly

Regular exercise helps food move through your digestive system faster, reducing the risk of nausea, bloating, constipation. Regular exercise can also improve the symptoms of constipation and inflammatory bowel disease.

Good choices are: taking a walk after meals or 30 minutes of moderate to vigorous exercise daily

9. Maintain a Healthy Weight

Maintaining a healthy weight reduces your chances of developing GERD, gallstones, some digestive cancers, and more. Following suggestions for a healthy diet and regular exercise can help you maintain a healthy weight.

Good choices are: healthy weight loss if needed, healthy food, regular exercise

10. Don’t smoke

You know smoking is bad for your lungs, but you might be surprised to find that it’s also bad for your digestive system. Smoking has been found to significantly increase your risk of developing acid reflux, and quitting has been shown to improve symptoms. Research has also found a link between smoking and stomach ulcers and an increased need for surgery for gastrointestinal cancers and ulcerative colitis.

Good choices are: talk to your doctor about help for quitting, or visit Smokefree.gov for information and help

11. Get enough sleep

Lack of sleep affects every body system, including the digestive system. Sleep deprivation may lead to inflammation in the bowel, which can cause gastrointestinal symptoms.

Good choice is: aim for 7-9 hours of good quality sleep per night

12. Reduce stress

Long-term stress negatively affects your overall health and is linked to diarrhea, constipation, IBS, and ulcers. Managing your stress through stress management techniques can benefit your digestion.

Good choices are: yoga, meditation, breathing exercises, exercise, therapy

Everybody experiences digestive problems at some point. They can be uncomfortable, difficult to talk about, and disruptive to your day-to-day activities. While many intestinal problems can be improved by making certain lifestyle changes, some require a visit to a doctor for a diagnosis and treatment plan.

If you have digestive issues that are not corrected with lifestyle changes or are getting worse, it’s time to see a doctor.

Don’t let digestive problems linger – schedule an appointment today!

Request Appointment

Related:

• How to Eat a Colorful Diet to Improve Colon Health
• 9 Symptoms that Indicate Poor Digestive Health
• Get Moving: 6 Ways Exercise Improves Gastrointestinal Health

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Super Tips to Boost Digestive Health: Bloating, Constipation, and More

Medically Reviewed by Michael W. Smith, MD on January 28, 2023

To get the 20-35 grams of fiber your body needs each day, choose plant foods like cherries, grapes, crunchy bell peppers, beans, whole grains, and nuts. These help with digestion and constipation and are also good for your heart and blood sugar. Because they fill you up, you’ll eat less, which also helps if you’re watching your weight.

Chewing tells your body to make saliva, which balances the acid tied to the problem. Peppermint or spearmint can irritate, so pick another flavor. Skip this remedy if it causes you to swallow air, which can make you belch and feel bloated.

If you lose even a little extra weight, especially around your belly, it can ease the discomfort of heartburn, gas, and belching. Your doctor can help you make a smart diet and exercise plan to reach your weight loss goal.

A great way to help prevent indigestion, bloating, heartburn, and other digestive health problems is to eat smaller meals more often. Slow down, too. It takes time to start to feel full. You’ll be less likely to eat more than you planned.

Fluids help your body get rid of waste and stay regular. You can sip water, juices, tea, and other beverages. They are also in foods, so you may not need to down 8 glasses of water a day. Your doctor or a dietitian can tell you how much you should drink and the best types to choose.

Exercise may help with most minor digestive problems, from bloating to constipation. Physical activity helps your body’s digestive system move things along and let go of waste. It also curbs stress, which can trigger many digestive problems.

Probiotics are “good” bacteria. They are in some yogurts, juices, snacks, and supplements. Research shows they may help if you have diarrhea, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD). But scientists don’t yet know which probiotics help which conditions and how much you need. Talk to your doctor to learn more.

Ever have an upset stomach due to nerves? Your brain and digestive system are connected. Stress can worsen problems like IBS and ulcers. Make it a priority to be active, get enough sleep, meditate, and relax.

Stay away from or limit foods that bother you. Some people have problems with gassy foods like beans and sodas, or fatty items like fried foods and cheese. For others, acidic foods such as citrus, coffee, tea, and tomatoes can spell trouble.

Smoking weakens the valve at the end of the esophagus (the tube that goes from your mouth to your stomach). That can lead to acid reflux and heartburn. It also makes some cancers more likely. And it’s more common for smokers than for other people to get ulcers and Crohn’s disease. It often takes several tries to quit smoking for good. Keep at it! Ask your doctor for help.

If you drink, limit yourself to one drink a day if you’re a woman, or two if you’re a man. Too many drinks too often can contribute to heartburn, diarrhea, liver problems, and cancer of the esophagus.

You want to keep air out of your stomach. So slow your pace. Don’t gulp your food or drinks. Chew each bite and enjoy it! Avoid gum and hard candy if they make you swallow air.

Even a little extra in your diet can cause bloating. It can come from your salt shaker or from items like packaged snacks and cereal. Cut back and check food labels to see how much sodium is in a serving.

No one wants food poisoning — diarrhea, nausea, and vomiting. So keep cold food cold and hot food hot. Use different utensils and cutting boards when you prepare fruits or vegetables and raw meats. Make sure that all of your dairy products have been pasteurized.

Some people find that their bodies can’t digest lactose, the natural sugar in milk. It makes them feel gassy. If that’s you, there are lactose-free products to choose from.

Make an appointment if your symptoms don’t go away, come back, or bother you. See your doctor right away if you are or could be pregnant. Also seek immediate medical help if your symptoms are severe or if you have a fever, problems swallowing or going to the bathroom, times when you choke, bloody or black vomit or stool, abdominal pain, or have lost weight and didn’t mean to. Your doctor will find the cause so that you can feel better ASAP.

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What to do in case of indigestion

What can cause disturbance
digestion

If the violations are temporary, not related
with diseases, then their cause may be household factors – stress,
malnutrition, smoking ² . One of the most frequent
factors are
the so-called alimentary errors, that is, associated with food –
fatty, fried or very spicy foods, raw onions, nuts, chocolate,
alcohol, carbonated drinks. Eating “on the run” also affects, especially
if it is associated with a passion for fast food. Violations can cause
and overeating – a large amount of food is more difficult to digest. ^1,2,5,12

Symptoms

Temporary (functional) symptoms
violations
digestion ^1,2,5,12

Pain, burning or discomfort
feeling in the upper abdomen

Feeling full
in stomach

Belching

Fast satiety during meals
etc.

5 steps: what to do when
indigestion

Reduce symptoms
and to keep the GI tract working, the following steps may help.

1

1

1

Limit the use of “harmful” foods

Need to find out which of the nutritional factors could
become
cause of complaints, and exclude it from the diet. Stands with him
for a while
stop eating confectionery, sweet pastries, salty,
sharp
fatty, fried, smoked foods. Soda is not recommended, very
strong coffee and tea, sauces. It’s better to quit smoking
and use
alcohol – at least for the period of manifestation of violations
digestion ¹ .

2

2

2

Stick to a diet

The menu should consist of dishes that maximize
spare the mucous membrane: boiled, stewed without additional fat, boiled
steamed, mashed soups. It is worth eating 5-6 times a day, small
portions.
This will help the digestive system work evenly, without
“overload” or long “hungry” pauses. ^1,2,8

3

3

3

Increase physical activity

Digestive disorder and related
discomfort
lead to a decrease in motor activity ⁹ . It may
affect the general tone, mood, appetite, work, study
in children
and adults ¹⁰ .
A complex of morning or
hygienic gymnastics: do breathing exercises, more often
walk. ³

4

4

4

Reduce exposure to stress factors

Stress factors cause a response in the nervous system,
which regulates the work of the gastrointestinal tract. In response to stimuli, it increases
production of hormones: cortisol, adrenaline, norepinephrine. They,
into your
turn, affect the tone and secretion of the stomach and intestines and can
slow down intestinal motility and the production of digestive
enzymes.
This can lead to the appearance of symptoms of a disorder.
digestion. ^2,3,7,11

5

5

5

Consult a specialist

associated not only with functional disorders, but also with the presence of
any diseases of the digestive tract. In this case, it is necessary on time
contact a specialist. Set the cause of the condition and assign
Only a doctor can provide suitable treatment.
If nevertheless violations
digestion associated with nutritional errors, help to cope
with them can drugs that promote
digestion ¹³ .
One of these drugs is Festal®. In his
the composition includes pancreatin (enzymes amylase, lipase, protease),
promoting the digestion of carbohydrates, fats, proteins ⁶ .
The second component, hemicellulase, is an enzyme that promotes
breakdown of plant fiber and reduction of gas formation
in the intestines ⁶ . Bile components in Festal®
facilitate the absorption of fats and promote the excretion
own pancreatic enzymes ^{*, 6} .

More about
preparation

THERE ARE CONTRAINDICATIONS. BEFORE
THE APPLICATION MUST BE CONSULTED WITH A SPECIALIST.

Ten rules for improving digestion without pills

New issue

WG-Week

Motherland

Thematic applications

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New issue

9 0002 Society

11.05.2022 15:35

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Anna Lastochkina

Flatulence and heartburn suggest that you need to make an appointment with a gastroenterologist. But if the doctor does not detect serious pathologies, and the problems turn out to be functional, you can help your body without drugs.

Gastrointestinal problems are caused by lack of diet, eating on the run, stress, poor quality, unbalanced or excess food. To fix the “malfunctions”, you need to improve your lifestyle: get enough sleep, eat right, minimize stress … Tatyana Zaletova, a dietitian, researcher at the Department of Personalized Diet Therapy of the Clinic of the Federal State Budgetary Institution “Federal Research Center for Nutrition and Biotechnology”, gave specific advice to aif. ru.

First. Start the morning with a simple exercise while in bed. Lying on your back, bend your knees. Inhale deeply using diaphragmatic breathing (the abdomen should rise, not the chest), and then exhale as slowly as possible. When you inhale, the diaphragm will shift and put the necessary pressure on the internal organs, in particular, on the intestines. It is also helpful to make a few gentle, leisurely circular movements with the palm of your hand over your stomach. It is important that the hand moves clockwise while doing this.

Second. Drink a glass of warm water before breakfast.

Third. Drink more during the day. Suitable water, fruit tea, mint decoction. Not suitable: juices, soda, tea and coffee. If you feel discomfort or bloating, it is helpful to drink room temperature drinks one hour before meals or two hours after.

Fourth. Replace coffee with chicory. It does not have a stimulating effect on the nervous system, but the coffee-like appearance and taste can psychologically help you wake up. Also, this plant contains a number of substances that promote digestion.

Fifth. Increase the amount of plant foods in your diet. It is rich in fiber, which stimulates the intestines and helps to remove substances that the body does not need. You should not get carried away with fruits – they have a lot of sugar. If you have stomach pains, temporarily replace raw foods with baked or boiled ones. But as the pain subsides, again introduce raw vegetables and fruits a little bit – so that the digestive tract does not lose the habit of working at full strength.

Sixth. Eat and drink warm. Too hot and cold food and drink complicate digestion.

Seventh. Change to fractional meals. Reduce the amount of food on your plate. Eat small meals several times a day.

Eighth. Do not be distracted by extraneous matters while eating. Don’t watch TV, put your gadgets away. Otherwise, you run the risk of swallowing food quickly, chewing it badly, and eating more than you need.