Digestion is an integral component in the body’s metabolism as it provides the body with the desired carbohydrates, protein, and lipids from the diet. Having a healthy digestive system is a blessing these days considering the unhealthy eating patterns and lifestyle. Digestive problems are common complaints having various causes varying from diet to stress.
Common digestive problems can cause:
- Nausea
- Abdominal discomfort
- Vomiting
- Heartburn
- Gas
- Bloating
- Diarrhea
A healthy lifestyle, doctor’s support, advice, and medication can help resolve symptoms of digestive discomfort. Home remedies can also help improve digestion in various ways. i.e.
- Eat healthily
- Increase intake of plant fiber
- Regular exercise
- Fermented foods
- Relax
- Decrease fat intake
- Medication
- Eat slowly
- Drink more water
- Boost stomach acid
Healthy food intake:
Intake of a well-balanced, nutrient-rich diet is the key to optimum digestive health and eliminating the majority of digestive issues. A healthy diet should include a proper balance of carbohydrates, proteins, and fats. It is also best to avoid any and all kinds of preservatives and opt for more fresh and whole foods.
Increase fiber intake:
Foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are great sources of fiber. Increasing fiber intake has substantial effects on normalizing bowel movements and maintaining bowel health, decreasing chances of constipation, and can even help in weight loss.
Exercise:
Physical exercise boosts blood flow to the muscles in the digestive system, helping them to perform more rapidly and effectively by pushing our food along the digestive tract (a process known as peristalsis).
Chew your food:
When you chew your meal, it sends signals to your digestive system that food is on the way. This stimulates the creation of hydrochloric acid, which aids in the digestion of meals. Chewing food adequately relaxes the stomach and allows food to flow more readily into the intestines.
Stomach acid boosters:
Hydrochloric acid in the stomach aids in the breakdown, digestion, and absorption of nutrients like protein. Low levels of hydrochloric acid can impact negatively on the body’s capacity to digest and absorb nutrients efficiently. Using lemon, ginger, apple cider vinegar, and increasing water intake can help boost stomach acid levels.
Water intake:
Getting enough liquids in the body can help to control bowel movements, avoid constipation, and break down food in conjunction with stomach acids and enzymes. Drinking between 2 to 4 liters of water per day is recommended for adequate hydration. Additionally, foods with high water content such as watermelon, strawberries, and cucumbers can also help increase water levels in the body.
Fermented foods:
Fermented foods are high in probiotic bacteria, so eating them adds beneficial bacteria and enzymes to the total gut bacteria, improving the health of the gut microbiome and digestive system.
Decrease fat intake:
Too much fat in the diet can strain the digestive which can lead to inadequate digestion. Decreasing intake of high-fat foods such as junk food, high-fat meat cuts, butter, cheese, etc. can help the digestive process to run smoothly and timely decreasing risks of digestive problems.