Our Digestive system works tirelessly to fuel every single cell of the body and efficiently remove the waste from the body. It is the foundation of overall health and wellbeing, from regulating immune health, to supporting mental well-being and detoxification of the body, it does all. Neglecting our digestive health can impose an adverse effect on overall wellbeing. Diet and lifestyle choices greatly impact our digestive health and even small changes in lifestyle can have a tremendous influence on our gut. That’s why it is crucial to consume the right food and focus on healthy lifestyle choices. Let’s discuss some diet and lifestyle choices that can help improve digestive health.

Including Prebiotic and Probiotic foods in diet

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the ‘good’ bacteria (normal microflora) in the body. Foods naturally rich in probiotics are fermented foods such as Yoghurt, Kanji, kimchee, sauerkraut etc.

Probiotics often get most of the attention; but Prebiotics are equally important for maintaining the balance of good bacteria in our gut. Prebiotics are foods (typically high-fibre foods) that act as food for human microflora.

That is why it is extremely important to develop the habit of eating fibre rich food like colourful vegetables and fruits, whole grains, pulses, legumes and nuts.

Hydrate

Water plays an important role in dissolving vitamins, minerals, and other nutrients during the digestion process. Adequate hydration also prevents constipation and regulates proper bowel movement. But while hydrating yourself it is very important to choose drinks that are not fizzy and do not contain caffeine and sugar such as plain water, herbal teas, soups, buttermilk etc.

Outsmart Fatty Fare

Fats tend to stay in the system for the longest, making them harder to digest. Nevertheless, some amount of fat is also important for the body. So, you don’t have to skip fat completely; it is important to use less fat and choose healthy fats from nuts and oil seeds. Try to pair the fatty food items with high-fibre foods for easy digestion. Also select Lean meats over processed and red meats.

Limit Processed food and Added sugar

Processed foods and meats usually have an unhealthy amount of sodium, fat and nitrates. Also, excess sugar can upset the balance of good bacteria causing inflammation. These food items not only affect the gut but are also responsible for other lifestyle issues. Processed meat is also linked to colon cancer. So, it’s better to limit their consumption.

Slow down and chew

Chewing is an essential part of digestion. When we chew our food, our mouth releases digestive enzymes that break down the food before it even goes into our stomach. Chewing your food well can reduce post-meal bloating and other gut issues.

Stop smoking to prevent reflux

Smoking can weaken the muscle that controls the lower end of the food pipe and allow acid from the stomach to travel in the wrong direction back up, a process known as reflux. Reflux causes the symptoms of heartburn, and can bring on or aggravate stomach ulcers and inflammatory conditions of the bowel. Smoking is also an important risk factor for stomach cancer.

Beat stress and get adequate sleep to ease tummy troubles

You may have noticed a feeling of unease in your stomach during times of stress or after sleepless nights. That’s because anxiety, worry and lack of sleep can upset the delicate balance of digestion. In some people, stress slows down digestion, causing bloating, pain and constipation, while in others it speeds it up, causing diarrhoea. Some people lose their appetite completely. Stress can also worsen digestive conditions like stomach ulcers and irritable bowel syndrome. Managing your stress and sleep  can benefit your digestion.

Good choices are: yoga, meditation, breathing exercises, exercise and therapy.

Exercise Regularly

Regular exercise helps food to move through the digestive system faster, reducing the risk of nausea and bloating. Regular exercise can also improve the symptoms of constipation and inflammatory bowel disease. It also helps to manage stress which often affects the gut. So, develop a habit of doing regular physical activity of your choice that you enjoy the most.

Postscript

These are the certain habits and practices which can help you in digestion i.e., manage a healthy gut. However, some people can be sensitive to certain kinds of food items so it is important to pay attention to foods that seem to trigger stomach discomfort and either eliminate them or consume them in a way that suits your gut. However, if you have digestive issues that are not corrected with lifestyle changes or are getting worse then it’s the time to see a gastroenterologist and follow their advice.