5 Tips To Improve Digestive Health

Consuming an adequate amount of water every day is essential for digestive health. There are also other everyday actions that can improve the functioning of this system. Which are?

Digestion is essential to keep the body healthy. This is the process that converts the food consumed into energy, which later helps us to carry out daily tasks. This means that when digestive health is in trouble, the body does not get the energy it needs .

Poor digestion is also the cause of diseases such as  gastritis or gastric reflux, among others. The digestive system and its behavior are directly related to various environmental factors, meals, and stress. Keep these keys in mind and improve your digestive health naturally and quickly.

1. Get enough fiber

Fiber is a plant component that favors the digestion of food. When consumed in the right amount, it helps the body process food better and thus prevents constipation.

Fiber is found in vegetables, whole grains, and fruits. A study published in the Cuban Journal of Integral General Medicine concludes that a diet that contains fiber is beneficial in avoiding diseases such as diabetes and obesity.

Likewise, fiber is also used to promote weight control, as detailed in a study published by Nutrition . This is because it creates a feeling of satiety and prevents you from overeating.

2. Chew your food well

We tend to think that the digestive process begins the moment food reaches the stomach. This is incorrect, because as soon as you put food in your mouth, the brain begins to secrete saliva. 

The way and how long you chew your food is extremely important to improve digestive health. With this process, digestion and absorption of nutrients begins. 

Now, when you chew too fast, you don’t give the brain time to send the order for satiety. As explained in a publication of the Medical Bulletin of the Hospital Infantil de México ,

This translates to a higher food intake than you need. Ideally, take the time to enjoy the flavors and chew calmly.

3. Drink enough water

Drinking the correct amount of water improves digestive health because, among many other functions cited by a study published by Nutrition Reviews , it facilitates the elimination of waste   and stimulates the cleansing of the intestine, pancreas, kidneys and other organs. At the same time, it helps to have healthier and smoother skin.

4. Manage stress

According to research published by Individual Differences Research , stress is often reflected in digestive health. Nowadays, it is common for this problem to appear because of bad habits.

In addition, it has surely happened to you that, when you feel anxiety, you eat unhealthy foods such as sweets, soft drinks or fried foods.

To combat stress, here are some steps you can take:

• Increase the amount and frequency of exercise. How much exercise do you usually do? If you are one of those who never do anything or only walk once or twice a week, increase the frequency to half an hour a day. As a study published by the Autonomous University of Barcelona indicates, this will help you reduce anxiety and stress levels.
• Eat few fried foods. For those cravings, choose a good handful of nuts or a serving of fruit. If you opt for the second alternative, it is recommended that you consume the whole fruit; When liquefying it, a large part of the natural fiber it contains is lost.

5. Set meal times and follow them

Many people go on a weight loss diet and skip meals or spend many hours fasting, and that’s wrong. TO By doing this, you deprive your body of the nutrients it needs to live and are disrupting the functioning of the digestive system.

Therefore, it is not uncommon to hear of people who go several hours without eating and, when they do, their stomach hurts. There are also those who begin to have heartburn problems at noon. The latter can occur because the body knows that it must eat every certain time and prepares for it.

If you don’t give it the food it is waiting for, gastric acids cause great discomfort. To avoid this, try to eat small portions of healthy foods every four to five hours . In this way, you will improve digestive health and keep your metabolism working well.

Of course, an exception would be for this to be part of a protocol developed and supervised by a nutritionist. In this case, the professional will know what supplements you need so that there are no deficiencies.

Improving your digestive health is not the same as losing weight

There are those who think that good digestive health is not a priority issue and that they will avoid any problems by shedding a few extra pounds. The reality is very different.

It is true that having a suitable weight will be very good for the health of the digestive system. However, this does not mean that related problems will magically be erased.

The best recommendation is that you put these habits into practice and pay attention to any alteration. If you have significant discomfort, try to consult your doctor ; He will be able to tell you if there are any specific problems and the treatment you should follow.