How can you improve your digestion naturally. What are the best foods for digestive health. Why is a high-fiber diet crucial for gut function. How do probiotics benefit the digestive system. What role does hydration play in maintaining digestive health. How does regular eating impact gut function. Why should you minimize processed foods for better digestion.

The Foundations of a Healthy Digestive System

A well-functioning digestive system is crucial for overall health and well-being. It not only processes the food we eat but also plays a vital role in nutrient absorption, immune function, and even mental health. But how can we ensure our digestive system remains in top shape?

The key lies in adopting a holistic approach that encompasses diet, lifestyle choices, and mindful eating habits. By understanding the intricate workings of our gut and implementing targeted strategies, we can significantly improve our digestive health and, by extension, our overall quality of life.

The Power of a High-Fiber Diet for Digestive Health

One of the most effective ways to boost digestive health is by consuming a diet rich in fiber. But why is fiber so important for our gut?

Fiber acts as a natural cleanser for our digestive tract, promoting regular bowel movements and preventing constipation. It also serves as a prebiotic, feeding the beneficial bacteria in our gut and supporting a healthy microbiome.

Types of Fiber and Their Digestive Benefits

There are two main types of fiber, each playing a unique role in digestive health:

• Insoluble Fiber: Found in wheat bran, vegetables, and whole grains, this type of fiber adds bulk to stools and helps food move through the digestive system more efficiently.
• Soluble Fiber: Present in oat bran, nuts, seeds, and legumes, soluble fiber absorbs water, forming a gel-like substance that slows digestion and helps regulate stool consistency.

To reap the full benefits of fiber, aim to include both types in your diet. The recommended daily intake is 25-30 grams for adults. Gradually increase your fiber intake to avoid digestive discomfort and drink plenty of water to help fiber do its job effectively.

The Role of Lean Proteins in Digestive Health

While fiber is crucial, protein also plays a significant role in maintaining a healthy digestive system. How does protein contribute to gut health, and what are the best sources?

Lean proteins are essential for repairing and maintaining the lining of the digestive tract. They also help regulate appetite and promote feelings of fullness, which can prevent overeating and associated digestive issues.

Opt for lean protein sources such as:

• Skinless poultry
• Fish
• Lean cuts of beef or pork
• Plant-based proteins like legumes and tofu

These protein sources are easier for the body to digest compared to fatty meats, which can slow down the digestive process and potentially lead to constipation.

Harnessing the Benefits of Probiotics for Gut Health

Probiotics have gained significant attention in recent years for their potential to improve digestive health. But what exactly are probiotics, and how do they benefit our gut?

Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. These beneficial bacteria help maintain a balanced gut microbiome, which is essential for proper digestion, nutrient absorption, and immune function.

The Many Benefits of Probiotics

Incorporating probiotics into your diet can:

• Improve nutrient absorption
• Help break down lactose for those with lactose intolerance
• Alleviate symptoms of irritable bowel syndrome (IBS)
• Strengthen the immune system
• Potentially reduce the severity and duration of certain types of diarrhea

Excellent sources of probiotics include low-fat yogurt, kefir, sauerkraut, kimchi, and other fermented foods. For those who struggle to get enough probiotics through diet alone, high-quality probiotic supplements can be a useful alternative.

The Importance of Hydration for Digestive Function

Water is often overlooked in discussions about digestive health, but it plays a crucial role in maintaining a well-functioning gut. How does staying hydrated contribute to better digestion?

Adequate hydration is essential for several aspects of digestive health:

• It helps fiber do its job by drawing water into the colon, creating softer, bulkier stools that are easier to pass.
• Water aids in the breakdown and absorption of nutrients from food.
• Proper hydration helps prevent constipation by keeping the digestive tract lubricated.
• It supports the mucus layer in the intestines, which acts as a barrier against harmful bacteria.

Aim to drink at least 8 glasses of water per day, and more if you’re physically active or in hot weather. Herbal teas and water-rich foods like fruits and vegetables can also contribute to your daily fluid intake.

The Benefits of a Regular Eating Schedule for Gut Health

In our busy modern lives, it’s easy to fall into irregular eating patterns. However, maintaining a consistent eating schedule can have significant benefits for digestive health. Why is regularity so important for our gut?

Eating meals at consistent times each day helps regulate your digestive system’s natural rhythms. This consistency allows your body to prepare for food intake, optimizing the production of digestive enzymes and hormones.

Tips for Establishing a Regular Eating Schedule

1. Aim to eat breakfast, lunch, and dinner at roughly the same times each day.
2. Include small, nutritious snacks between meals if needed to maintain energy levels.
3. Try to space your meals 3-4 hours apart to allow for proper digestion.
4. Avoid late-night eating, which can disrupt sleep and digestion.

By following a regular eating schedule, you can reduce the likelihood of digestive issues such as bloating, indigestion, and irregular bowel movements.

Minimizing Processed Foods for Optimal Digestive Health

The Western diet, often high in processed foods, has been linked to an increased risk of digestive disorders. But why are processed foods so detrimental to our gut health?

Processed foods often contain:

• Refined carbohydrates that can disrupt blood sugar levels and promote inflammation
• Artificial additives and preservatives that may irritate the digestive tract
• High levels of unhealthy fats that can slow digestion and contribute to weight gain
• Excessive amounts of salt and sugar, which can upset the balance of gut bacteria

To support digestive health, focus on whole, minimally processed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrient-dense foods provide the fiber, vitamins, and minerals necessary for optimal digestive function.

Strategies for Managing Stress to Improve Digestion

The connection between stress and digestive health is well-established, but often overlooked. How does stress impact our gut, and what can we do to mitigate its effects?

Chronic stress can lead to a variety of digestive issues, including:

• Increased gut permeability (leaky gut)
• Changes in gut motility, leading to constipation or diarrhea
• Exacerbation of symptoms in conditions like IBS and inflammatory bowel disease
• Alterations in gut bacteria composition

To manage stress and support digestive health, consider incorporating the following practices into your daily routine:

1. Regular exercise, which can help reduce stress and promote healthy digestion
2. Mindfulness techniques such as meditation or deep breathing exercises
3. Adequate sleep, which is crucial for both stress management and digestive health
4. Engaging in hobbies or activities that bring joy and relaxation
5. Seeking support from friends, family, or a mental health professional when needed

By addressing stress, you can create a more harmonious environment for your digestive system to function optimally.

The Impact of Exercise on Digestive Health

Regular physical activity is not only beneficial for cardiovascular health and weight management but also plays a crucial role in maintaining a healthy digestive system. How does exercise contribute to better gut health?

Exercise can improve digestive health in several ways:

• It stimulates the contraction of intestinal muscles, promoting more efficient movement of food through the digestive tract.
• Physical activity can help reduce the risk of colon cancer and diverticular disease.
• Regular exercise may alleviate symptoms of constipation and promote more regular bowel movements.
• It can help reduce stress, which, as mentioned earlier, has a significant impact on digestive health.
• Exercise may positively influence the composition of gut bacteria, promoting a healthier microbiome.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least twice a week. Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid digestive discomfort.

The Role of Mindful Eating in Digestive Wellness

In our fast-paced world, it’s easy to eat on the go or while distracted by screens. However, practicing mindful eating can significantly improve digestion and overall gut health. But what exactly is mindful eating, and how does it benefit our digestive system?

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. This practice can:

• Improve digestion by promoting proper chewing and slower eating
• Enhance the enjoyment and satisfaction derived from meals
• Help prevent overeating by increasing awareness of hunger and fullness cues
• Reduce stress-related digestive issues by promoting relaxation during meals
• Improve the body’s ability to absorb nutrients by fostering a more relaxed state during digestion

Tips for Practicing Mindful Eating

1. Eat without distractions, turning off the TV and putting away your phone
2. Take time to appreciate the colors, smells, and textures of your food before eating
3. Chew your food thoroughly, aiming for 20-30 chews per bite
4. Eat slowly, pausing between bites to check in with your body’s hunger and fullness signals
5. Practice gratitude for your food and the nourishment it provides

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

The Potential Benefits of Intermittent Fasting for Digestive Health

Intermittent fasting has gained popularity in recent years, not only for its potential weight loss benefits but also for its effects on overall health, including digestive wellness. But how might intermittent fasting impact our gut health?

While research is still ongoing, some potential benefits of intermittent fasting for digestive health include:

• Giving the digestive system a break, allowing for cellular repair and regeneration
• Potentially improving the diversity and health of gut bacteria
• Reducing inflammation in the gut
• Possibly enhancing insulin sensitivity, which can have positive effects on gut health
• Promoting autophagy, a cellular cleaning process that may benefit digestive organ health

It’s important to note that intermittent fasting may not be suitable for everyone, particularly those with certain health conditions or a history of disordered eating. Always consult with a healthcare professional before making significant changes to your eating patterns.

Herbal Remedies and Teas for Digestive Support

Various herbs and teas have been used for centuries to support digestive health. While they should not replace a balanced diet and healthy lifestyle, certain herbal remedies may provide additional support for optimal digestion. Which herbs and teas are particularly beneficial for gut health?

Some herbal remedies known for their potential digestive benefits include:

• Peppermint: May help relieve symptoms of irritable bowel syndrome and reduce bloating
• Ginger: Known for its anti-nausea properties and potential to aid digestion
• Chamomile: Can help soothe the digestive tract and reduce inflammation
• Fennel: May help reduce gas and bloating
• Dandelion root: Traditionally used to support liver function and aid digestion
• Licorice root: May help soothe the digestive tract and reduce symptoms of acid reflux

When incorporating herbal remedies into your routine, it’s important to use high-quality products and be aware of potential interactions with medications or existing health conditions. As always, consult with a healthcare professional before starting any new supplement regimen.

By implementing these natural strategies for improving digestive health, you can support your body’s ability to process and absorb nutrients efficiently, potentially reducing the risk of digestive discomfort and related health issues. Remember that everyone’s digestive system is unique, so it may take some experimentation to find the combination of strategies that works best for you. With patience and consistency, you can cultivate a healthier gut and enjoy the numerous benefits that come with optimal digestive function.

Eating for a Healthy Digestive System

Eating is not only one of the great pleasures in life, it’s also essential to your health and well-being. The foods you eat nourish your body, providing energy and enhancing the function of all your vital organs.

That’s why it’s important to maintain a healthy digestive system by consuming the right foods and adopting sensible eating habits.

For better digestive health, follow these simple tips:

Eat a high-fiber diet. One of the best ways to improve your digestive health is by maintaining a diet that is high in fiber and rich in fruits, vegetables, legumes and whole grains. This keeps the normal process of digestion running smoothly, helping to prevent constipation and maintain a healthy weight. In addition, a high-fiber diet helps prevent or treat conditions such as diverticulosis, irritable bowel syndrome (IBS), and hemorrhoids.

Be sure you’re getting both soluble and insoluble fiber. These help your digestive system in different ways. Insoluble fiber – material in vegetable foodstuffs – can’t be digested by your body, but serves the purpose of adding bulk to your stools and thus enabling food and waste products to pass through your gut. Soluble fiber, on the other hand, draws in water and helps prevent stools that are too liquid.  You can get insoluble fiber from wheat bran, vegetables, and whole grains, while foods such as oat bran, nuts, seeds, and legumes provide soluble fiber.

Minimize your intake of foods high in fat. Fatty foods tend to slow down the digestive process, which can lead to constipation. Nevertheless, you do need some fat in your diet, so try to pair these fatty items with high-fiber foods to make them easier to digest.

Select lean meats. You need protein as part of a healthful diet, but you also need to avoid fatty cuts of meat that tend to make digestion difficult. Choose lean cuts of meat, such as skinless poultry or pork loin. It’s not only better for your digestive tract, but also more heart-healthy.

Add probiotics to your diet. These are microorganisms that are the same type of healthy bacteria naturally present in your digestive tract. Probiotics help keep your entire body healthy by counteracting the effects of a poor diet, antibiotics, and stress. Consumed on a daily basis, they may also improve nutrient absorption, break down lactose, guard against IBS, and generally strengthen your immune system. Good sources of probiotics include low-fat yogurt or kefir, on a daily basis.

Follow a regular eating schedule. Dieticians and other experts agree that eating breakfast, lunch, dinner, and snacks  around the same time each day allows for proper digestion of your food. When you don’t eat at consistent times, it causes your stomach to overwork, which often results in bloating and indigestion. Eat every 3 to 4 hours to allow your stomach to properly digest its contents.

Drink plenty of water. Keeping yourself hydrated is essential to your digestive health. That’s because fiber draws water into your colon to create bulkier yet softer stools, which allows them to pass through more easily.

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For more information about our services or to schedule an appointment with one of our doctors, please call Intercoastal Medical Group in Sarasota and Manatee County, Florida. You can also request an appointment online now.

The 11 Best Ways to Improve Your Digestion Naturally

Diet and lifestyle changes, such as eating whole foods and avoiding late-night meals, can have a positive impact on your gut health.

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.

However, when these symptoms occur frequently, they can cause major disruptions to your life.

Whole foods are minimally processed, rich in nutrients, and linked to a wide range of health benefits.

On the other hand, the highly-processed foods found in a typical Western diet are often high in refined carbs, saturated fat, and food additives. Processed foods have been linked to an increased risk of developing digestive disorders (1).

Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation.

Inflammation may impair the barrier function of your intestines, leading to increased gut permeabilility. In turn, increased gut permeability may contribute to a range of health conditions (1, 2).

Some processed foods may contain harmful trans fats. In the past, most of the trans fats found in processed foods came from partially-hydrogenated oils.

While the U.S. Food and Drug Administration banned partially-hydrogenated oils in 2018, small amounts of trans fats may still be found in processed foods (3).

It’s important to read the labels on processed foods to be sure they’re free of trans fats. These fats are well-known for their negative effects on heart health but have also been associated with an increased risk of developing inflammatory bowel disease (4).

What’s more, processed foods like low-calorie drinks and ice creams often contain low-calorie or no-calorie sugar substititutes. Some of these sweeteners may cause digestive problems.

Sugar alcohols such as xylitol and erythritol are sugar substitutes that can cause bloating and diarrhea. One study found that eating 50 grams of xylitol led to bloating and diarrhea in 70% of people, while 75 grams of erythritol caused the same symptoms in 60% of people (5).

Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria (5, 6, 7).

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease (8).

Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases (9).

Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

Summary

Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

It’s common knowledge that fiber is beneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along (10).

Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber. Fruits and vegetables can be rich in both soluble and insoluble fiber, so eating a variety of these foods will ensure you’re getting plenty of each type (11).

The daily reference intake (DRI) for fiber is 25 grams for females aged 19 to 50. For males aged 19 to 50, the DRI for fiber is 38 grams. However, most people in the United States consume only half of the daily recommended amount (11).

A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel (12).

Prebiotics are another type of fiber that feed your healthy gut bacteria. Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut (13).

Prebiotics are found in many fruits, vegetables and grains.

Summary

A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fiber are soluble and insoluble fiber, as well as prebiotics.

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed (14, 15).

Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, tuna, mackerel and sardines (16).

Summary

Adequate fat intake improves the absorption of some fat-soluble nutrients. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

Low fluid intake is a common cause of constipation (17, 18).

Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

You may need more water than usual if you’re in a warm climate or exercise strenuously, and when you’re feeling sick (19).

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.

Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges (20).

Summary

Insufficient fluid intake is a common cause of constipation. Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content.

Stress can have a negative impact on your digestive system.

It has been associated with stomach ulcers, diarrhea, constipation and IBS (21, 22, 23, 24).

Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.

Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion (22, 24).

Stress management, meditation and relaxation training have all been shown to improve symptoms in people with IBS (25).

Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms (26, 27, 28).

Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Summary

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms.

It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating (29).

Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS (30).

To eat mindfully:

• Eat slowly.
• Focus on your food by turning off your TV and putting away your phone.
• Notice how your food looks on your plate and how it smells.
• Select each bite of food consciously.
• Pay attention to the texture, temperature and taste of your food.

Summary

Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption (31).

When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion (32).

Summary

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down (33).

In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms (34).

Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body (35, 36).

Summary

Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.

It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.

While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain (37).

Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.

Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas (38).

Taking your time when eating a meal may improve your digestive symptoms.

Summary

Not paying attention to your hunger and fullness cues can negatively impact digestion. Taking time to slow down and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health.

And, in fact, they may also be responsible for some common digestive issues.

Smoking

Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD (39).

Furthermore, studies have shown that quitting smoking improves acid reflux symptoms (40).

Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers (41, 42).

If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.

Alcohol

Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract (43).

Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria (44).

Reducing your consumption of alcohol may help your digestion.

Late-night eating

Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms (45).

If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Summary

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial bacteria that may improve digestive health when taken as supplements.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS (46).

What’s more, they may improve symptoms of constipation and diarrhea (47, 48, 49).

Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

They’re also available in capsule form. While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms.

For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain (49).

Glutamine

Glutamine is an amino acid that supports gut health. Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed (50).

You can increase your glutamine levels by eating foods such as beef, eggs and tofu (51).

Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you.

Zinc

Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders (52).

Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues (53).

The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.

Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds (54).

Summary

Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.

Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Practices such as mindful eating, stress reduction and exercise can also be beneficial.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.

HOW TO PRESERVE THE HEALTH OF THE DIGESTIVE TRACT?

A pharmacist or pharmacist often hears from pharmacy visitors: “After taking antibiotics, the beneficial intestinal microflora also died along with pathogenic bacteria. ” “Disturbed by bloating, abdominal pain, loosening of the stool. How to restore the microflora? “I took a probiotic, but it did not help. What to do”?

Indeed, how to keep eubiosis in the intestines? What can and what can’t modern probiotics do?

There is a whole world inside us

The human intestine is inhabited by billions of beneficial microorganisms. If you put them all together, then their weight will be 2-3 kg. And this should be rejoiced, because the normal process of digestion is largely carried out precisely thanks to beneficial microorganisms. The intestinal microbiota synthesizes B vitamins, vitamin K, folic acid, and some enzymes. It is able to neutralize hazardous substances that come with food (nitrates, pesticides, salts of heavy metals). In addition, our microbiota ensures the colonization stability of the body, which is manifested by antagonism to foreign microbes and an obstacle to their adhesion to the mucous membranes. It is one of the key regulators of the body’s immune system. According to the latest data, resistance to colds, mood and even the appearance of a person are largely related to how the gut microbiota works.

With dysbiosis in the intestine, the proportion of opportunistic and pathogenic microorganisms increases, and the number of beneficial lactobacteria and bifidobacteria decreases, which ultimately leads to indigestion. The most frequent and unpleasant manifestations of dysbiosis are flatulence, abdominal pain, constipation or, conversely, diarrhea or unstable stools. Without treatment, a chronic inflammatory process develops in the intestines. Long-term dysbiosis is characterized by a violation of the absorption of proteins, fats, carbohydrates and vitamins, which can eventually lead to weight loss, the development of anemia and other diseases.

Causes of disorders of the intestinal microbiota

A disorder of the composition of the intestinal microbiota can develop after an intestinal infection, be a consequence of taking antibiotics, and accompany various diseases of the digestive system (gastritis, pancreatitis, peptic ulcer, enterocolitis). Reduced immunity and chronic stress can provoke this condition. The impetus can also be a change in the usual diet. The question arises: is it possible to recover with the help of proper nutrition?

Nutrition is not everything

Of course, if you have problems with digestion, you always need to correct your diet and change your lifestyle. It is useful to include fermented milk products (kefir, curdled milk, live yoghurts), fruits and vegetables in your diet. However, the role of diet in maintaining gastrointestinal health is often of secondary importance. If an imbalance in the gut microbiota has already occurred, all efforts should be aimed at restoring the balance of the microbiota.

Why are lactobacilli useful?

The term “probiotic” was proposed in 1965 to refer to medicines containing cultures of microorganisms that stimulate the growth of beneficial intestinal microflora. The modern definition sounds like this: a probiotic is a living microorganism that, when used in sufficient quantities, is beneficial to human health. It’s great if the probiotic contains lactobacilli. The positive effect of lactobacilli in intestinal dysbiosis has been scientifically proven. They contribute to the destruction of pathogenic microorganisms, are a kind of protective barrier that prevents the growth of pathogens, and are involved in the synthesis of vitamins and enzymes.

For a probiotic to work

There is one important point when choosing a probiotic. Before getting into the intestines, the drug must pass through the stomach with its chemically aggressive environment, where beneficial bacteria can die without bringing the claimed benefits. Accordingly, such drugs do not have the proper therapeutic effect. What to do in this situation? Naturally, to advise a probiotic that meets modern requirements.

DR capsules for beneficial bacteria

Modern probiotic preparation contains 3 types of lactobacilli: L. Acidophilus, L. Casei, L. Rhamnosus. They create optimal conditions for digestion processes, participate in the biosynthesis of vitamins, stimulate the growth of bifidobacteria, help maintain the human immune system, and inhibit the growth of pathogenic and opportunistic microorganisms and Helicobacter pilory. The drug is available in special DR-capsules. DR-capsule protects lactobacilli from premature destruction. It is resistant to the action of hydrochloric acid of the stomach and dissolves only in the intestines. Accordingly, the DR-capsule releases lactobacilli at the destination and thus ensures the effectiveness of the probiotic. Thus, the manufacturer guarantees that lactobacilli will really help to cope with intestinal dysbiosis.

Author: Elena Leonidova

The article was published in the Aptekar magazine No. 5, 2019

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Learn to eat slowly

If you experience occasional bloating or indigestion, watch not only what you eat, but how you eat. People who are used to eating quickly and snacking on the run tend to overeat and swallow large amounts of air with their food.

Remember that every meal takes time. So stop looking at the clock and enjoy your meal.

Switch to fractional power

For many people, large meals three times a day have become the norm. However, in order not to feel hungry during the day, which makes you pass during lunch or dinner, it is better to divide the daily diet into five to six parts.

Healthy foods such as fruits, vegetables, nuts and dairy products will help you snack throughout the day, regulate digestion and avoid overeating.

Add fiber

A diet rich in dietary fiber has a beneficial effect on bowel function. Unfortunately, in the diet of an average resident of developed countries, there is an average of about ten grams of fiber per day, while experts recommend 25 to 50 grams dietary fiber daily.

Fiber can be found in a wide variety of foods. Raw vegetables, fruits, and whole grain foods are richest in it. They prolong the feeling of satiety, preventing overeating, and also stimulate the colon, increasing the volume of feces and protecting against constipation.

Get rid of excess fat

High-fat foods do more than just promote weight gain and cardiovascular disease. They provoke indigestion and often lead to indigestion and liver disease.

In addition, fat lovers often refuse vegetables and fruits, significantly impoverishing their diet.

Starting to control the amount of fat in the diet is quite simple. For starters, give up frying in oil. Baked and grilled foods are no less tasty, but much healthier.

Beneficial bacteria

More than 400 different microorganisms live in the gastrointestinal tract of a healthy person. To maintain the intestinal flora in a normal state, probiotics and prebiotics are used.

Start cooking

Processed foods – canned food, ready-made snacks and frozen convenience foods – have long been an essential part of the modern person’s diet.

They are popular for their convenience, but they tend to be high in calories, oily, salty, and do not provide the body with essential nutrients. In addition, prepared foods often contain too much sugar.

For example, refined grains used in white bread are devoid of dietary fiber and complex carbohydrates, but rich in simple carbohydrates. Such a composition turns out to be a “shock” for the body: it leads to sharp fluctuations in blood sugar levels and disruption of the digestive system.