I don’t know about the famous saying, “A way to a man’s heart is through his stomach” but I definitely know that a way to a healthy life is a healthy and happy tummy! We have spent hours talking, written books and theories about the ‘gut feeling’ and how we should go where our gut say, but guys, let me ask you a question: Do you really know what your gut is actually saying to you? Perhaps, “SAVE ME!”
Though we have a guilty conscience about all the junk and fast food we eat, we never actually make any effort in improving our digestive system. Digestive health is one of the important aspects that plays a vital role in improving one’s overall health. I know we’ve all beated ourselves over following a strict diet, obsessing about one’s body and weight, but now it’s time to actually focus on our digestive health. So what could be the possible natural ways to improve you digestion at home? Luckily, I’ve enlisted these five easy yet effective ways that will help you to improve and maintain your digestive health to the optimum level.
1. Eat Organic Food
Believe me guys, that happy meal or that highly carbonated sodas and drink that you enjoy everyday won’t do any good for your gut health in the long run. Food additives, artificial sweeteners and other chemicals have shown to increase the gut inflammation and acidity which not only damages your digestive system but also effects your heart health. The Trans fat found in artificial food have been associated with the increased risk of developing bowel obstruction and ulcerative colitis.
A study conducted by Department of Biomedicine of the University Hospital Basel, Switzerland led to conclusion that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people. Isn’t this convincing enough that you should now start eating more organic foods? There are tons of health benefits of eating organic food and if you want to know all about it read our: Organic Food | Health Benefits of Organic Food
2.Increase Fluid Intake
Dehydration is one of the major reasons of constipation and unhealthy digestive system. We live in a world where a bottle of carbonated soda is much cheaper than a bottle of pure water. Experts have recommended to drink nearly 3.7 liters (15 cups) per day for normal functioning of your gut as well as your entire system.
Aside water, you can also fulfill the fluid demand of your body through fruit juices, herbal teas or detox water, taking them between the meals or early in the morning. But it’s important to be careful not to drink too much of water with meals as it can possibly dilute your stomach’s natural acids. Also you can include fruits and veggies that have high water content like zucchini, celery, cucumber, melons, tomatoes, strawberries, peaches in your daily diet to improve your digestion at the optimum level.
Regular exercise helps to eliminate excess calories and fat; not only boosting your physical health but your digestion as well. A number of movements during the exercise helps to reduce bloating and constipation. In addition, recent studies have shown that regular exercise can alter the composition of your gut microbiome. Some results showed that there was an increase in the number of gut microbes that assisted in the production of short-chain fatty acids. These fatty acids have been linked to reduce the risk of type 2 diabetes, obesity, inflammatory disease and so on.
4. Have Probiotics
Probiotics are the ultimate hack to boosts your degrading digestive system. Probiotics consists of beneficial strains of bacteria that counter reacts with harmful bacteria, improving the overall microbiome of your gut. They assist in digestion by removing the toxins and other indigested fibers that can otherwise lead to gas and constipation.
This is not it guys, probiotics can also improve the symptoms of diarrhea and inflammatory bowel disease. Foods like kimchi, yogurt, sauerkraut and miso are good source of probiotics. Also, probiotics not only enhances your digestive power but also combats the effects of stress and antibiotics, improving the nutrient absorption, ultimately strengthening your body’s immune system
5. Consume A high Fiber Diet
It’s a well-known fact that fiber is not only just good, but ‘great’ for digestion. Fiber absorbs essential water and improves the quality of your stool, smoothing the overall mechanism of your gut. Foods like oat bran, legumes, nuts and seeds are good source of soluble fiber. Hence, regular consumption of a high fiber diet has been associated to reduce the risk of digestive disorders like ulcers, hemorrhoids, acid reflux, diverticulitis and so on. According to Maria Adams, RD, MPH, a nutrition consultant in Marblehead, Massachusetts,
“A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated.”
I guess now, it’s convincing enough that the food that you eat definitely determines your digestive health. I too have started using these five awesome natural ways and believe me, I’ve never felt this healthy and happy! Now, the time is yours.