5 Diet Adjustments to Improve Digestion

From time to time, we may all experience occasional digestive discomfort. It's not uncommon to develop heartburn or an upset stomach after eating certain foods, and some people may also experience bloating, constipation, or nausea. These symptoms can be inconvenient if they occur every once in a while, but they can significantly disrupt your life if they happen too often.

Making some changes to your lifestyle and diet can positively impact your health and make the digestion process easier. Here are some suggestions you may want to try.

Eat a Diet Filled with Real Food

The Western diet is high in saturated fat, refined carbs, and additives. These factors have been linked to a higher risk of digestive conditions.

Additives such as salt and glucose can contribute to increased inflammation in the gut, which can lead to a leaky gut. It is also important to note that trans fats are included in several processed foods and can negatively affect the function of the heart while raising the chances of inflammatory bowel disease or ulcerative colitis.

Many processed foods that claim to be "sugar-free" contain artificial sweeteners which can damage the digestive system. According to one study, consuming 50 grams of xylitol (an artificial sweetener) caused diarrhea and bloating in 70% of participants, and 60% of people who consumed 75 grams of erythritol experienced the same symptoms.

Consume Lots of Fiber

Fiber is necessary for healthy digestion. Soluble fiber makes your stool bulkier by absorbing water. Insoluble fiber helps to move food along your digestive tract to promote regularity. You can find soluble fiber in foods such as nuts and seeds, legumes, and oat bran. Wheat bran, vegetables, and whole grains are effective forms of insoluble fiber. Consuming a diet high in fiber has been connected to a lower risk of acid reflux, irritable bowel syndrome (IBS), ulcers, and hemorrhoids. If you want to take a fiber supplement to improve your digestive system, ProHealth has a variety of supplements to choose from. You can redeem your Prohealth Longevity Discount Code to save on supplements that can benefit your whole family.

Stay Hydrated

One of the major causes of constipation is dehydration. Health experts say you should consume up to 66 ounces of caffeine-free fluids every day to keep your digestive tract working properly. If you work out regularly or live in an area where the climate is warm, you may need to increase your fluid intake.

While drinking water is ideal, you can also consume herbal teas or water infused with fruit or herbs so you can maintain your body's moisture levels without adding more sugar to your diet.

You can also make sure that you're staying hydrated by eating lots of vegetables and fruits throughout the day. Choose fruits that are naturally high in water such as melons, strawberries, zucchini, cucumber, or tomatoes.

Consume Healthy Fats

Eating enough fat is crucial for healthy digestion. Fat gives you a feeling of fullness and is necessary for your body to absorb the nutrients in your food. Studies also indicate that omega-3 fatty acids can lower the risk of IBS and ulcerative colitis. Foods rich in omega-3 fatty acids include chia seeds, walnuts (particularly walnuts), and fatty fish such as mackerel, sardines, or salmon.

Eat Consciously

If you're not paying attention, you could easily consume too much food in one sitting. This can lead to gas, indigestion, and bloating. When you eat mindfully, you're aware of all the aspects of your meal and you concentrate on eating. Research indicates that mindful eating can reduce digestive issues in people who have IBS or ulcerative colitis.

To eat mindfully, you should start by observing how your food looks and smells. Eat slowly and concentrate on your meal by turning off your phone or TV. Intentionally select every bit of food and pay special attention to the texture and temperature of each item on your plate.

In addition to making changes in your diet and incorporating more healthy foods into your eating plan, you should also manage your stress to improve your digestion. Your brain and your gut are connected, and when you are experiencing mental distress, your digestive tract will likely be affected. Eating in a relaxed environment, and even taking a walk after a meal can make your meals significantly more enjoyable.