The meals you eat are broken down by your digestive system into the nutrients your body need. If you ignore your gut health, your body may have difficulty absorbing those vital nutrients.
Your digestive health is directly influenced by the things you eat and the way you live. Taking actions to improve your digestive health can improve your overall health and well-being by allowing your digestive system to perform more efficiently.
Don’t know where to begin? To keep things going smoothly, try adding these strategies into your regular routine:
1. Eat a high-fibre diet.
Consuming a high-fibre diet rich in whole grains, vegetables, fruits, and legumes can enhance your digestive health, according to Maria Adams, MS, MPH, RDN, owner of Halsey Nutrition and adjunct professor of nutrition at Endicott College in Beverly, Massachusetts. “A high-fiber diet keeps food flowing through your digestive tract, making you less likely to become constipated,” Adams explains, adding that it can also help you avoid or treat digestive problems like diverticulitis, haemorrhoids, and irritable bowel syndrome (IBS). It can also assist you in achieving or maintaining a healthy weight.
2. Get both insoluble and soluble fiber.
Both types of fibre are important to consume since they aid your digestive system in various ways. “Insoluble fibre, often known as roughage,” explains Adams, “cannot be digested by the body and helps add bulk to the stools.” “Soluble fibre absorbs water and can help prevent too watery stools.” Wheat bran, vegetables, and whole grains are good sources of insoluble fibre; oat bran, nuts, seeds, and legumes are good sources of soluble fibre.
3. Limit foods that are high in fat.
“Fatty foods, in general, slow down the digestive process, making you more prone to constipation,” Adams explains. Adams advocates matching fatty foods with high-fiber foods to help things move through more easily, because it’s vital to get some healthy fat in your diet.
4. Choose lean meats.
Protein is an important component of a balanced diet, yet fatty cuts of meat can cause stomach distress. Choose lean cuts of meat, such as pork loin and skinless poultry, and limit portion sizes, instead filling your plate with fiber-rich whole grains, fruits, and vegetables.
5. Eat on schedule.
According to Adams, eating your meals and nutritious snacks on a regular basis might assist your digestive system stay in good form. Breakfast, lunch, supper, and snacks should all be eaten at the same time each day.
6. Stay hydrated.
According to Adams, drinking sufficient of water is beneficial to your gut health. Fiber draws water into the colon, resulting in softer, bulkier stools that are easier to pass through.
7. Skip the bad habits: smoking, excessive caffeine, and alcohol.
Liquor, cigarettes, and too much coffee or other caffeinated beverages can wreak havoc on your digestive system, causing issues such as stomach ulcers and discomfort.
8. Exercise regularly.
“Regular activity keeps foods moving through your digestive system, which helps to prevent constipation,” Adams explains. Maintaining an active lifestyle can also help you maintain a healthy weight, which is beneficial to your digestive system. Make it a point to include regular physical activity in your weekly routine.
9. Manage stress.
According to Adams, too much stress or anxiety might cause your digestive system to go into overdrive. Find enjoyable stress-relieving activities and engage in them on a regular basis.