Your digestive system is responsible for breaking down the food you consume into nutrients needed by the body. Neglecting your digestive system may cause problems in absorbing essential nutrients along the way. Complications may arise and disrupt your daily tasks. Nonetheless, lifestyle changes may help you improve the way your digestive health operates. Here are ten tips that can help you improve your digestive health.
Tip # 1: Eat a High-Fiber Diet
A high-fiber diet assists the food entering your digestive tract to move continuously. An unhampered path can reduce the risk of constipation. Similarly, a high-fiber diet may treat and prevent different digestive problems like hemorrhoids, diverticulosis, and irritable bowel syndrome (IBS). A high-fiber diet consists of legumes, whole grains, nuts, seeds, fruits, and vegetables.
Tip # 2: Include Healthy Fats in Your Diet
Good digestion, which gives you a feeling of satisfaction after every meal, requires good fat or omega-3 fatty acids. Healthy fats help you feel fuller after meals. The omega-3 fatty acids aid in proper nutrient absorption and decrease your risk of developing inflammatory bowel diseases.
Tip # 3: Consume Five to Seven Servings of Vegetables and Fruits Daily
Fruits and vegetables are rich in fiber and other nutrients that can improve your digestive and overall health. Some people dislike the taste of bland vegetables or fruits. To make your meal more exciting, you may opt to get creative with your plate. For a rainbow view, you may arrange your food by color. You can also try eating a fruit bowl or try recipes that use various spices to make your veggies tastier.
Tip # 4: Try Healthier Cooking Methods
Many prefer frying foods because it’s convenient and makes the food taste better. However, this is an unhealthy way of preparing food, especially if you use this method often. You should try steaming, poaching, braising, boiling, and microwaving instead of frying.
If you are going to eat fried food every once in a while, make sure you thoroughly cook the meat to avoid health risks like salmonella.
Tip # 5: Include Probiotics in Your Diet
Probiotics are the same type of yeasts and bacteria naturally found in the digestive tract. They are responsible for combating the side effects of stress, antibiotics, and poor diet. They can also help break down lactose, treat IBS, strengthen the immune system, and enhance nutrient absorption. The best sources of probiotics are kefir and low-fat yogurt.
Tip # 6: Stay Hydrated
Another primary cause of constipation is low fluid intake. Medical professionals recommend drinking 1.5 to 2 liters of water per day. However, you may need to add another liter to this standard amount if you live in an area with warm weather or if you exercise. In addition to improving your digestive health, water also lubricates your joints, regulates body temperature, and flushes toxins from the body.
Tip # 7: Limit Intake of Food with Added Sugars
Over time, added sugars may produce harmful chemicals dangerous to the gastrointestinal tract. Make sure to read food labels for possible unhealthy sources of sugar. Doing this may be tricky since many manufacturers may try to hide sugar content in the labels.
Tip # 8: Do Not Eat Too Much Red Meat and Processed Meat
Studies show that high amounts of processed meat and red meat may be harmful to the digestive system. These products contain increased levels of chemicals and additives, which may damage the body. Unless you have certain food requirements, the general recommendation is to stick to a maximum of three servings per week. Instead of treating it as part of the main course, use processed or red meat in side dishes instead.
You may also opt to change your menu by replacing meat with beans, as it contains the same amount of protein as meat.
Tip # 9: Chew Your Food Properly
The primary role of teeth is to break down foods into smaller pieces to aid in digestion. Smaller food pieces will enable the enzymes to break down food better in your digestive tract. Therefore, make sure to chew your food correctly and thoroughly. Proper chewing may also prevent symptoms like heartburn and indigestion.
Tip # 10: Eat on Schedule
Not eating regularly can lead to a confused and abnormal digestive system. The digestive process may not run smoothly as compared to when you stick to an eating schedule. Target to sit down for breakfast, lunch, and dinner around the same time each day. You may also do this with in-between snacks.
Gastroenterologist in Lancaster, CA
Improving your digestive health does not mean you have to make immediate and big changes in your lifestyle. You can start with any of the tips we’ve shared today, so you can reduce your risk of developing digestive problems.
However, if you’re experiencing symptoms that indicate a problem with your digestive tract, don’t hesitate to reach out to our specialists at inSite Digestive Health Care. We provide high-quality care from our doctors across California. For your convenience, use our office locator to find a clinic near you, or call (818) 706-6096. We also offer telehealth services.