Tips For a Healthy Digestive System

Health of the digestive system is impacted directly by the food we consume and our life-styles. To improve overall sense of well-being and general body health, the digestive system needs to function more effectively and efficiently. Tips for a healthy digestive system include:

#1 Consumption of plenty fibre:

 Fibre is a common term as its benefits for good digestion is a common knowledge. It is the indigestible form of carbohydrates found mainly in plants. It is of different forms, each with its own unique importance to nutrition and health. 

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. It partly dissolves in water, creating a gel-like substance that helps lower cholesterol. Sources of soluble fiber include oats, barley, rye, dried beans, oranges, and apples.

Insoluble fiber remains more intact as it passes through the digestive system. That makes insoluble fiber especially helpful in preventing or easing constipation. Insoluble fiber may also help with weight loss, by making meals seem more filling without adding calories. Sources of insoluble fiber include wheat, brown rice, celery, carrots, nuts, and seeds.

In general, high fibre diets promote bowel movement and linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids and diverticulitis. 

#2 Lower fat in-take:

 Dietary fat is a term used to designate the major dietary lipids called triacylglycerols. Other dietary lipids are the phospholipids, sterols, waxes, fat-soluble vitamins, carotenoids, and other minor compounds. Fats are required in the human diet to provide energy and essential fatty acids, and to improve the absorption of fat-soluble vitamins, among other functions. They can enhance food palatability and influence food texture. Studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis.

In contract, a diet high in fat can make the digestive system sluggish and may cause or aggravate diseases of the digestive system (and also heart disease). Fatty foods tend to slow down the digestive process, making you more prone to constipation.

1. Staying Hydrated:

Low fluid in-take has been one of the main reasons behind constipation. Experts recommend drinking a lot of non-caffeinated fluids per day to prevent constipation especially if you live in a warm climate or exercise strenuously. In addition to water, one 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, zucchini, celery, tomatoes, melons, strawberries, grapefruit and peaches.

#3 Exercising Regularly: 

Exercising is the best way to lose weight and maintain a healthy body weight to ward off digestive system problems according to health professionals. 

Exercise and digestion can be mutually exclusive. During an exercise program, the body isn’t using its energy for digestion. Instead, it slows any digestion currently taking place so it can divert as much blood as it can to feed the muscles and your lungs. So eating before exercising could lead to gastrointestinal problems. Depending on the type of food you’ve eaten and the intensity of your exercise program, you may suffer from heartburn, abdominal pain, or even vomiting. Therefore, eating a complex meal that’s high in fiber, protein or fat before a high-intensity workout is not a good idea and may not end well. This doesn’t mean you should give up exercising; but just to make sure the exercise time does not coincide with digestion time. Over time, regular exercise can strengthen your digestive tract. If you’re fit, the muscles are more efficient and the amount of blood diverted from your digestive system decreases because the need is less urgent. Exercise can even help treat constipation and promote healthy digestion.

A regular exercise regimen along with a positive mental outlook and a healthy, high-fiber diet, are the building blocks of a healthy lifestyle.

#4 Stop bad habits: 

Bad habits like smoking, excessive alcohol consumption should be refrained from as they can interfere with the functioning of your digestive system, and lead to problems like stomach ulcers, pancreatitis, peptic ulcer etc.

Smoking weakens the lower esophageal sphincter, the muscle between the esophagus and stomach that keeps stomach contents from flowing back into the esophagus/throat increasing the risk of heartburn and GERD. It may also increase the production of other substances, such as pepsin (an enzyme made in the stomach that breaks down proteins) that may harm the lining of the stomach and duodenum.

Alcohol can affect stomach acid production. This can reduce the stomach’s ability to destroy bacteria that enter the stomach, which can allow potentially harmful bacteria to enter the upper small intestine. A single heavy episode of drinking can damage the mucous cells in the stomach, and induce inflammation and lesions. High alcohol content beverages (more than 15% alcohol volume) can delay stomach emptying, which can result in bacterial degradation of the food, and cause abdominal discomfort.

#5 Incorporating nutrients that support the gut in digestion: 

Probiotics are the same kind of healthy bacteria naturally present in your digestive tract. They help keep the body healthy by combating the effects of a poor diet and antibioticsm, enhance nutrient absorption, help break down lactose and strengthen the immune system. Low-fat yogurt is a good source of probiotics. 

#6 Manage stress and get professional advice on medications for digestive problems: 

Too much stress or anxiety can cause your digestive disorders. It is therefore advised that stress-reducing activities that you enjoy should be practiced on a regular basis.

Also medications for digestive disorders should be taken as guided by a medical professional.