9 TIPS FOR HEALTHY DIGESTION
- Rely into Plant Power, more plant fiber
- Have a side of drink or soup
- Break down your food intake for several times
- Move your body
- Probiotics, Bring in “Good Bugs”
- Outsmart Fatty Foods
- Slow down and listen to your body
- Manage your stress
- Get expert advice
Plant foods have Fiber. Realistically, plant foods have more insoluble fiber. It fills you up, which is a plus if you want to lose weight.
Go for high-fiber natural foods such as vegetables, fruits, nuts, seeds, beans, lentils.
Start slowly and as you gradually add fiber to your diet, also increase the amount of water you drink. Water is fiber’s best friend. Fiber soaks it up and will help you avoid cramping or gas.
Not a soup fan, try some tea, water with a slice of lemon, lime or cucumber. Any alcohols dehydrate you and too much of caffeine could stimulate your intestine too much. Keep in mind any fizzy drinks may increase stomach acids can cause heart burn for some people.
Eat smaller amounts more slowly. Chew up the food thoroughly to make your digestive system’s job somewhat easier.
You already know that exercising is good for your heart and your waistline. Is there any exercise you cannot or you do not like to do? The list of benefits of exercise is long. Regular exercising make you very active and also bring you smoother digestion. Plan a schedule. So, time your exercise before meals or wait at least an hour after a meal.
Probiotics are good bacteria in your gut that helps to digest the food. They are in some yogurts and fermented foods. You can add them to your diet with supplements. These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.
Fatty foods tend to stay longer in your digestive system as they hard to digest. You may have noticed the feeling of fullness or burning after a rich meal. Try to limit such oily foods such as chips, burgers any greasy foods. Eat lean meat, fish instead. Try to grill or oven your meals rather than frying them.
When you are not paying attention to your hunger and fullness cues, it’s easy to over react and experience gas, bloating and indigestion. Pay attention to foods that seems to trigger stomach discomfort.
Write down what you ate and how you felt when eaten. Some food feels acidic like tomatoes or citrus trigger heartburn. Some foods like wheat, onion, or dairy products such as milk or cheese cause stomach discomfort.
Spicy food is a common cause of heart burn, stomach pain or diarrhea, you may want to stay away from such foods which are heats up your mouth too.
Avoid late nigh eating. Eating late and then lying down to sleep can lead to heartburn an indigestion.
Avoid bad habits like smoking. Smoking can upset your digestion. Alcohols can increase acid production in your stomach and can cause heartburn, acid reflux and stomach ulcers. Add to your list of reasons to quit. Need any help to quit, ask some help from your doctor.
Stress effect your whole body, including digestive system. 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. Ditch stress whenever you can. For those problems you can’t avoid, find ways to relax.
Stress management, meditation and relaxation training have all been shown to improve symptoms in people with digestion issues. Practicing stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.
Some medication or medical problems can interfere with smooth digestion. For example, taking antibiotics, kills all the bacteria in your gut. If you have ruled out all the other problems but still have some issues, tell your doctor. Inform your doctor all the medicines you are taking and all your symptoms. This might help to find the source for your problem.