3 SIMPLE WAYS OF IMPROVING YOUR DIGESTION
The performance of your digestive system determines your general wellbeing because the digestive tract plays a crucial role in the absorption of nutriments and elimination of waste from the body.
A poor performing digestive tract can lead to poor absorption of nutrients, skin conditions such as breakouts and various digestive problems like bloating, cramping, gas, abdominal pain, diarrhea and constipation.
The good news is that there are some simple ways of improving the performance of your digestive system as follows:-
- Boost Your Fiber Intake
Diets low in fiber can lead to various digestive and health problems such as constipation, weight gain, blood sugar fluctuation and diet related nausea and tiredness.
Good quality fiber not only aids digestion and prevents constipation but can help one to manage body weight, avoid diseases and relieve chronic conditions such as irritable bowel syndrome. One should aim at diversified sources of fiber such as wholemeal bread, brown rice, fruits and vegetables, oats, beans, peas and other legumes.
Some people may experience bloating and irritable bowel syndrome upon consumption of cereals and grains, if this occurs then opt for fiber from fruits and vegetables instead.
2. Increase fluid intake
Your digestive system requires water for optimum performance. Water and other liquids help breakdown food so that the body can absorb the nutrients. It also keeps the food you eat moving along and through your intestines and keeps your intestines smooth and flexible as well. Fiber from the food you eat absorbs water, which makes stools bulkier, so they move faster, and this greatly improves the elimination of waste from your body.
If you do not take enough water, then the little water that is within your system will be reabsorbed from the colon and this will lead to hard stools and constipation. In the absence of fluids then the fiber cannot work effectively, and this leads to constipation.
You can increase your fluid intake by drinking a glass of water with every meal.
3. Increase intake of Probiotics
Probiotics are so-called “friendly bacteria” that are also found naturally in the gut. However, the diversity and numbers of the friendly bacteria in your gut can be affected negatively by illness, anti-biotic drugs or poor diet. There is a constant need to boost the friendly bacteria through consumption of fermented foods or drinks such as yogurt.
Probiotics are effective in dealing with digestive issues, such as diarrhea, bloating, and constipation. It can ease digestion and even improves the digestion of lactose, or milk sugar.
You can consume probiotics supplements which are always available from health food shops, or in live yoghurt, which is a good natural source. To gain the full benefits of probiotics then you have to consume probiotics continuously for at least 4 weeks.
However, probiotics is not a component in all the yoghurts available in the market. Only go for those that are clearly marked as having “live and active cultures”. If you are lactose intolerant, then opt for yogurt alternatives made from coconut, almond or goat milk.