Experiencing healthy digestion is good for your health which means your body is naturally healthy. Well, your digestive system is what breaks down the foods you eat into the nutrients which your body needs. So, it is important to take care of your digestive health. If you are ignoring your digestive health, then your body would eventually get into the problems in absorbing those necessary nutrients. You have to know what you are eating as it has a greater impact on your digestive health. So here are some healthy tips to improve your digestive health.
CONSUME BOTH SOLUBLE AND INSOLUBLE FIBER: Why it is highly essential to have both soluble and insoluble fiber? Well, it is because of its importance in the digestion process. Several good sources of insoluble fiber such as wheat bran, veggies, and whole grains, and the soluble fiber such as oat bran, nuts, seeds, and legumes which would together helps in healthy bowel movement.
TRY ADDING HEALTHY FATS: When it comes to healthy and good digestion, you might have to add enough fat. It would help make you feel satiated after a meal and it is much needed for proper nutrient absorption. Well, omega-3 fatty acids might help lower the risk of developing inflammatory bowel diseases such as ulcerative colitis as per the studies. So, you could include foods that are high in omega-3 fatty acids such as flaxseeds, chia seeds, nuts, and fatty fish such as salmon, mackerel, and sardines.
STAYING HYDRATED IS ESSENTIAL: This is one of the main causes of constipation. Elderly people would often recommend you to drink plenty of water to get rid of constipation as well as for healthy movement. Apart from drinking water, you could have fluid such as herbal teas and other non-caffeinated beverages including seltzer water. Yet another way to increase the fluid consumption of your body is by adding high-level water-contented fruits and veggies such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit, and peaches as well.
ADAPT MINDFUL EATING: You might eat quickly and easily if you are not paying much attention which would thus cause bloating, gas, and indigestion. Meanwhile, mindful eating is nothing but the practice of paying attention to all aspects of your food as well as the process of eating. Even studies have an exhibit that mindful eating would decrease the digestive symptoms in people with ulcerative colitis. So, if you wish to eat mindfully, you just have to concentrate on your food and avoid watching TV and your mobile phones or reading books. Moreover, you have to eat slowly by looking at your plate and how it smells. Above all, just pay attention to the texture, temperature, and taste of the food as well.
INCLUDE PROBIOTIC AND PREBIOTIC FOODS: You have to include both probiotic and prebiotic foods to improve your digestive health. Probiotics are nothing but the same kind of healthy bacteria and yeasts which are naturally present in your digestive tract. It would also improve the absorption of nutrients, helpful in breaking down the lactose, strengthening the immune system, and even helpful in treating IBS. So, you could eat probiotics such as low-fat yogurt or kefir regularly. Additionally, prebiotics helps in digestion by acting as a food for probiotics and helps in healthy gut movement. So, you could include prebiotics such as varieties of raw fruits, veggies, and whole grains including bananas, oats, onions, and legumes. Thus, these healthy bacteria and yeasts would be helpful in gut health.
AVOID BAD HABITS: You have to neglect bad habits including smoking, drinking plenty of alcohol, and eating late at night as these would never provide any good for your health. These bad habits might be associated with some of the common digestive issues as well.
TRY MANAGING THE STRESS: Stress could directly impact your digestive system as it is associated with stomach ulcers, diarrhea, constipation, and IBS. In addition to this, your gut and brain are also connected which is what affects your brain and it might also have a direct impact on your digestion. So, try managing your stress by involving in meditation, deep belly breathing, or yoga.