How can you improve your digestive system. What are the best ways to boost digestive health. Which foods support a healthy gut. How does exercise affect digestion. What lifestyle changes can enhance digestive function.

The Importance of a Healthy Digestive System

Your digestive system plays a crucial role in maintaining overall health, working tirelessly to fuel every cell in your body and efficiently remove waste. Neglecting this vital system can lead to adverse effects that impact various aspects of your life. Fortunately, there are numerous ways to improve your digestive health through dietary choices and lifestyle modifications.

Nourishing Your Gut: The Power of Fruits and Vegetables

One of the most effective ways to support your digestive system is by incorporating a variety of fruits and vegetables into your diet. These nutrient-dense foods offer a wealth of benefits for your gut and overall health.

Why are fruits and vegetables essential for digestive health?

• Rich in fiber, which aids in proper digestion and prevents constipation
• Contain antioxidants with cancer-fighting properties
• Provide essential vitamins and minerals that support digestive function
• Promote a diverse and healthy gut microbiome

To maximize the benefits, aim to include a rainbow of fruits and vegetables in your diet. Each color offers unique nutrients that contribute to optimal digestive health. For example, leafy greens like spinach and kale are rich in folate and vitamin K, while orange fruits and vegetables like carrots and sweet potatoes are packed with beta-carotene.

Whole Grains and Nuts: Fiber-Rich Allies for Your Digestive System

Incorporating whole grains and nuts into your diet is another excellent strategy for improving digestive health. These foods offer a range of benefits that processed grains simply can’t match.

What makes whole grains and nuts beneficial for digestion?

1. High fiber content, which promotes regular bowel movements and prevents constipation
2. Rich in antioxidants that protect against cellular damage
3. Contain prebiotics that support the growth of beneficial gut bacteria
4. Provide essential nutrients like iron, magnesium, and B vitamins

Some excellent choices include brown rice, oatmeal, quinoa, almonds, and walnuts. These foods not only support digestive health but also contribute to overall wellness by providing sustained energy and promoting satiety.

Limiting Red and Processed Meats: A Step Towards Better Gut Health

While protein is an essential part of a balanced diet, excessive consumption of red and processed meats can have detrimental effects on digestive health. Research has linked these foods to various health concerns, including digestive issues and certain types of cancer.

How do red and processed meats affect digestive health?

• High in saturated fats, which can lead to inflammation in the digestive tract
• Often contain nitrates and other preservatives that may irritate the gut lining
• Can alter the balance of gut bacteria, potentially leading to digestive discomfort
• May increase the risk of colorectal cancer when consumed in large quantities

To protect your digestive system, consider limiting red meat consumption to 2-3 servings per week and opt for lean protein sources such as chicken, fish, and legumes. These alternatives provide necessary nutrients without the potential risks associated with excessive red meat consumption.

The Sweet Truth: Reducing Added Sugars for Digestive Wellness

Excessive sugar consumption can wreak havoc on your digestive system, disrupting the delicate balance of gut bacteria and potentially leading to inflammation. Unfortunately, added sugars are prevalent in many processed foods, often hiding in unexpected places.

Where are added sugars commonly found?

• Baked goods and desserts
• Sweetened beverages, including sodas and fruit juices
• Condiments and sauces
• Breakfast cereals and granola bars
• Flavored yogurts and dairy products

To improve your digestive health, focus on reducing your intake of added sugars. Opt for whole fruits when craving something sweet, as they provide natural sugars along with beneficial fiber and nutrients. When purchasing packaged foods, always check the ingredient list and nutrition label to identify hidden sources of added sugars.

Cooking Methods Matter: Healthier Preparation Techniques for Digestive Health

The way you prepare your food can have a significant impact on its digestive properties and overall healthfulness. While fried and heavily grilled foods may be tasty, they can pose challenges to your digestive system.

What are the drawbacks of frying and high-temperature grilling?

1. Fried foods are often high in unhealthy fats, which can be difficult to digest
2. High-temperature grilling can create carcinogens, potentially increasing cancer risk
3. These cooking methods may lead to the formation of advanced glycation end products (AGEs), which can promote inflammation
4. Heavily fried or grilled foods may exacerbate symptoms in individuals with digestive disorders

To support your digestive health, consider incorporating gentler cooking methods into your routine. Steaming, stewing, poaching, braising, and boiling are excellent alternatives that preserve nutrients and create easily digestible meals. These methods also allow for the incorporation of herbs and spices that can further enhance digestive function.

Probiotics: Nurturing Your Gut’s Beneficial Bacteria

Probiotics are live microorganisms that can provide numerous health benefits when consumed in adequate amounts. These beneficial bacteria play a crucial role in maintaining a healthy digestive system by keeping harmful bacteria in check and supporting optimal gut function.

Which foods are rich in probiotics?

• Yogurt with live active cultures
• Kefir
• Kimchi
• Sauerkraut
• Kombucha
• Miso
• Tempeh

Incorporating probiotic-rich foods into your diet can help maintain a diverse and healthy gut microbiome. This, in turn, may improve digestion, boost immune function, and even influence mental health. If you’re new to fermented foods, start with small amounts and gradually increase your intake to allow your digestive system to adjust.

Hydration: The Often Overlooked Key to Digestive Health

Proper hydration is essential for maintaining a healthy digestive system. Water plays a crucial role in various digestive processes, from the breakdown of food to the absorption of nutrients and the elimination of waste.

How does adequate hydration support digestive health?

1. Helps prevent constipation by softening stools and promoting regular bowel movements
2. Supports the mucus lining of the intestines, which acts as a barrier against harmful bacteria
3. Aids in the breakdown and absorption of nutrients from food
4. Helps flush toxins from the body through urine and feces
5. Supports overall digestive comfort and reduces the risk of bloating

While individual hydration needs vary based on factors such as age, activity level, and climate, a general guideline is to aim for 4-6 cups of water per day. In addition to plain water, you can also meet your hydration needs through other beverages like herbal tea, low-fat milk, and water-rich fruits and vegetables.

The Digestive Benefits of Regular Exercise

Exercise is not only crucial for maintaining overall health but also plays a significant role in supporting digestive function. Regular physical activity can help alleviate common digestive issues and promote optimal gut health.

How does exercise improve digestive health?

• Increases blood flow to the digestive organs, enhancing their function
• Stimulates muscle contractions in the intestines, promoting regular bowel movements
• Helps reduce stress, which can have a positive impact on digestive health
• May reduce inflammation in the body, including the digestive tract
• Can help maintain a healthy weight, reducing the risk of digestive disorders

Aim for at least 30 minutes of moderate to vigorous exercise most days of the week. This can include activities such as brisk walking, jogging, cycling, swimming, or dancing. Even short bouts of activity, like taking a walk after meals, can be beneficial for digestion.

Maintaining a Healthy Weight: A Crucial Factor in Digestive Wellness

Your weight can have a significant impact on your digestive health. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent various digestive issues and promote overall well-being.

What are the digestive risks associated with excess weight?

1. Increased risk of gastroesophageal reflux disease (GERD)
2. Higher likelihood of developing gallstones
3. Elevated risk of certain digestive cancers, such as colorectal cancer
4. Greater chance of experiencing bloating and abdominal discomfort
5. Potential exacerbation of symptoms in inflammatory bowel diseases

If you’re carrying excess weight, even modest weight loss can lead to improvements in digestive health. Focus on making sustainable lifestyle changes, such as adopting a nutrient-dense diet and increasing physical activity, rather than resorting to fad diets or extreme measures.

The Impact of Smoking on Digestive Health

While the harmful effects of smoking on respiratory health are well-known, many people are unaware of its detrimental impact on the digestive system. Quitting smoking can lead to significant improvements in digestive function and overall health.

How does smoking affect digestive health?

• Increases the risk of developing acid reflux and GERD
• May contribute to the formation of stomach ulcers
• Elevates the risk of various gastrointestinal cancers
• Can exacerbate symptoms of inflammatory bowel diseases like Crohn’s disease
• May impair the absorption of certain nutrients

If you’re a smoker, consider seeking support to quit. Talk to your healthcare provider about smoking cessation programs or visit resources like Smokefree.gov for information and assistance. Remember, it’s never too late to quit, and your digestive system will thank you for it.

The Connection Between Sleep and Digestive Health

Quality sleep is essential for overall health, including the proper functioning of your digestive system. Chronic sleep deprivation can have far-reaching effects on your gut health and may contribute to various digestive issues.

How does sleep affect digestive function?

1. Regulates the production of hormones that influence appetite and digestion
2. Supports the body’s natural repair and regeneration processes, including those in the digestive tract
3. Helps maintain a healthy balance of gut bacteria
4. May reduce inflammation throughout the body, including the digestive system
5. Influences the body’s stress response, which can affect digestive function

To support your digestive health, aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest. If you’re struggling with sleep issues, consider consulting a healthcare professional for guidance.

Stress Management: A Key Component of Digestive Wellness

Chronic stress can have a profound impact on your digestive system, potentially leading to or exacerbating various gastrointestinal issues. Implementing effective stress management techniques can help improve both your mental well-being and digestive health.

What are the effects of stress on digestion?

• May trigger or worsen symptoms of irritable bowel syndrome (IBS)
• Can lead to changes in appetite and eating patterns
• May increase the production of stomach acid, potentially leading to heartburn or ulcers
• Can alter gut motility, potentially causing diarrhea or constipation
• May impact the balance of gut bacteria

To manage stress and support your digestive health, consider incorporating relaxation techniques into your daily routine. Yoga, meditation, deep breathing exercises, and regular physical activity can all be effective stress-reduction strategies. Additionally, seeking support from friends, family, or a mental health professional can be beneficial in managing chronic stress.

By implementing these 12 strategies, you can significantly improve your digestive health and overall well-being. Remember that everyone’s digestive system is unique, so it may take some time to find the combination of approaches that works best for you. If you experience persistent digestive issues despite making lifestyle changes, it’s important to consult with a healthcare professional to rule out any underlying conditions and receive personalized advice.

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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How to help, improve and establish good digestion – help and advice on improving and normalizing digestion

Co-author, editor and medical expert – Klimovich Elina Valerievna.

Number of views: 3,745

Last updated: 12/20/2021

Average read time: 4 minutes

Reason that only the proper functioning of the stomach and intestines allows you to extract the necessary the body of the substance. Even with minor deviations in their work, the digestion of food and the absorption of nutrients are disturbed. As a result, obvious symptoms of indigestion develop (heartburn, heaviness in the stomach, bloating, nausea).

If the stomach does not work properly, it should be treated with attention. We offer you to listen to some practical and easy-to-follow tips that will tell you how to improve digestion.

1. Observe the diet

Lead meals to a certain regime – the main thing to do to improve digestion. Breakfasts and lunches on the go and in a hurry, the lack of first hot meals in the diet are often the main culprits of problems with the gastrointestinal tract (GIT).

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

2. Reduce the amount of sweets

To improve the digestive processes, you should also give up sweets or reduce their amount in the diet to a minimum.

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

3. Avoid hazardous products

Another danger lurking at every turn is delicious and fragrant dishes and foods that you can’t refuse. But often the effect they have on the digestive system puts them in the category of undesirable and even forbidden foods if you have trouble digesting food.

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

4. Lead an active lifestyle

How to improve digestion and increase the overall tone of the body can be done through healthy activity. Thanks to feasible physical activity – walking, cycling, active games in the fresh air – the blood supply to all tissues improves, including the organs of the digestive system. This means that all functions of the gastrointestinal tract come into a more active state, nutrients are broken down and absorbed more efficiently, 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 the 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 disturbed, and indigestion can become a chronic condition. Giving up bad habits is another step that leads to better digestion.

What to do in case of indigestion

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 the stomach

Belching

Rapid 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 “bad” foods

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 stressors

Stressors 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 .