9 Ways to Maintain the Health of the Digestive System Naturally

pharmacybenu.com – Many people have experienced digestive problems, such as stomach pain, heartburn, nausea, constipation, or diarrhea. If it happens occasionally, problems with the digestive system can naturally occur, one of which is due to the application of the wrong diet.

However, when these symptoms occur frequently, it is best to be treated immediately because they can cause serious problems, such as affecting a person’s nutritional adequacy status.

It is important to recognize the symptoms of constipation to support early diagnosis and treatment of this digestive disorder as soon as possible.

Fact Check Nutrition, among others, is needed for the process of development, repair of body cells, including as a source of daily energy. How to keep the digestive system healthy Launching the Health Line, changes in diet and lifestyle can have a positive impact on improving the health of a person’s digestive system.

Here are 11 research-based ways you can apply to prevent indigestion:

1. Eat whole foods without processing

A diet high in refined carbohydrates, saturated fats and food additives has been associated with an increased risk of developing digestive disorders. For example, consumption of processed foods containing trans fats has been shown to not only interfere with heart health but is also associated with an increased risk of ulcerative colitis, an inflammatory bowel disease. In addition, processed foods such as low-calorie drinks and ice cream often contain artificial sweeteners, which can cause digestive problems.

  • One study found that eating 50 grams of the artificial sweetener xylitol caused bloating and diarrhea in 70 percent of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60 percent of people. Studies also show that artificial sweeteners can increase the number of harmful bacteria in the gut.
  • Bacterial imbalance in the gut has been linked to irritable bowel syndrome (IBS) and irritable bowel diseases such as ulcerative colitis and Crohn’s disease. Fortunately, scientific evidence shows that a highly nutritious diet protects against digestive ailments. Therefore, consuming real food or whole foods without being processed and limiting your intake of processed foods may be the best choice for obtaining an optimal digestive system.

2. Increase fiber consumption

It is common knowledge that fiber is beneficial for a good digestive system. A high-fiber diet can encourage regular bowel movements and protect the digestive system from many disorders.

The three types of fiber that are commonly used are soluble fiber, insoluble fiber, and prebiotics. Soluble fiber is fiber that can dissolve in water. Soluble fiber is the type of fiber that is mostly found in cereals such as barley and oats, nuts and seeds, as well as some fruits and vegetables.

Soluble fiber is also useful for resisting the absorption of several types of content which can have a negative effect if the levels are too high or too fast. For example, it helps prevent high blood glucose levels after eating. Meanwhile, insoluble fiber has a different role from soluble fiber. This type of fiber will clean the digestive tract and form masses in the stool, so that it can help launch bowel movements.

High amounts of insoluble fiber can be found in whole grains (such as whole wheat flour and wheat bran), nuts, and some vegetables (such as cauliflower, potatoes, and green beans).

Insoluble fiber has been shown to be very effective for dealing with digestive disorders such as constipation, constipation, or even hemorrhoids. Meanwhile, prebiotics are another type of fiber that feeds a person’s healthy gut bacteria. This high-fiber diet has been shown to reduce the risk of inflammatory bowel conditions. Prebiotics are found in many fruits, vegetables and whole grains.

3. Eat healthy fats

Good digestion may require eating enough healthy fats. Fat can help you feel full after eating and is often needed for the proper absorption of nutrients. In addition, studies have shown that omega-3 fatty acids can reduce a person’s risk of developing inflammatory bowel diseases such as ulcerative colitis. Several types of foods high in omega-3 fatty acids are beneficial, including flaxseeds, chia seeds, nuts (especially walnuts), and fatty fish such as salmon, mackerel and sardines.

4. Drink enough water

Low fluid intake is a common cause of constipation or constipation. Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated liquids per day to prevent constipation. However, you may need more if you live in a hot climate or regularly engage in strenuous exercise. Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, like me cucumbers, tomatoes, melons, strawberries, grapefruit and peaches.

5. Manage stress

Stress can wreak havoc on the human digestive system. This condition has been linked to heartburn, diarrhea, constipation, and irritable bowel. Why did it happen? Stress hormones can directly affect the digestive system. During times of stress, blood and energy can also be diverted from the digestive system.

In addition, the human gut and brain are so intricately connected that in essence what affects the brain can also affect digestion. Stress management, meditation, and relaxation training have all been shown to improve symptoms in people with large breast irritation. Other studies have found that cognitive behavioral therapy, acupuncture and yoga can improve digestive tract function. Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, can improve not only the mindset but also the working of the digestive system.

6. Eat mindfully

Eating too fast can cause bloating, bloating, and indigestion. Therefore, you must be “conscious” when eating. Mindful eating is the practice of paying attention to all aspects of food and the process of eating. Studies have shown that mindfulness can reduce digestive symptoms in people with ulcerative colitis and irritable bowel.

To eat mindfully, you need to do the following: Eat slowly Focus on your food by turning off the TV and putting away your phone Notice how the food looks on the plate and feel how it smells Choose each bite of food consciously Pay attention to the texture, temperature and taste of the food

7. Chew food

The digestive process begins in the mouth organs. Where, teeth will break food into small pieces so that enzymes in the digestive tract are better able to break it down. Poor chewing has been linked to decreased absorption of nutrients. When you chew your food thoroughly, the stomach doesn’t have to work as hard to turn solid food into a liquid mixture that enters the small intestine.

Chewing also produces saliva, and the longer you chew the more saliva will be produced. Saliva is known to help start the digestive process in your mouth by breaking down some of the carbohydrates and fats in food. In your stomach, saliva acts as a liquid, which mixes with solid food so that it passes smoothly into the intestines.

5 Foods That Are Good For The Digestive System

  1. Beets.
  2. Apple.
  3. Banana.
  4. Sweet potato.
  5. Avocado.

Conclusion

Thus, thoroughly chewing your food can ensure that you have plenty of saliva for digestion. This can help prevent symptoms such as indigestion and heartburn. What’s more, the act of chewing has even been shown to reduce stress, which can also improve the working process of the digestive system.

Hello, my name is Wiliam Franklyn usually called Wiliam. I am a professional writer on several sites, one of which is this blog.

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