5 Ways to Improve Your Digestive Health
The digestive system is responsible for breaking down the foods that a person eats and turning them into the nutrients needed by the body. Failure to take care of your digestive system can make your body face various issues when absorbing nutrients. A person’s lifestyle and diet directly impact their digestive health. Fortunately, taking measures to boost your digestive health enables your digestive system to function more efficiently. Furthermore, it can also improve your general well-being. The following are strategies you should consider incorporating into your daily life to improve your digestive health.
Ensure Your Diet Has High Fiber Levels
Eating a high-fiber diet containing vegetables, whole grains, and legumes can significantly improve your digestive health. A high-fiber diet enables food to easily move through the digestive tract, preventing or minimizing the chances of constipation.
Moreover, a high-fiber diet can also treat or prevent various digestive issues, including hemorrhoids, diverticulosis, and IBS (irritable bowel syndrome). Additionally, a high-fiber diet can also help you uphold or achieve a healthy weight.
Consume Both Soluble and Insoluble Fiber
It is essential to include both soluble and insoluble fiber in your meal since they play different roles in your body. Soluble fiber attracts water, forming a gel-like matter during digestion. This is an essential weight management aspect since it helps in slowing down the digestion process, making you feel full faster. Furthermore, this process helps in reducing the risks of heart conditions, regulates blood sugar, and minimizes LDL cholesterol.
On the other hand, insoluble fiber draws water into your stool, making it lenient and easier to move with minimal strain on your bowel. Besides, insoluble fiber can also help boost bowel regularity and health. Other benefits linked to insoluble fiber include supporting insulin sensitivity and reducing diabetes risks.
Sources of insoluble fiber include vegetables, wheat bran, and whole-grain products. You can obtain soluble fiber from oat bran, seeds, nuts, and legumes.
Add Probiotic and Prebiotics to Your Diet
Probiotics are healthy yeast and bacteria naturally found in a person’s digestive tract. They help keep your body healthy by combating the effects of stress, poor diet, and antibiotics. Additionally, they may also boost nutrient absorption, help in breaking down lactose, enhance the immune system, and possibly help in IBS treatment.
Prebiotics can also improve your digestive health. They act as probiotics’ food, enabling them to support healthy bacteria in a person’s gut. You can find prebiotics in various vegetables, raw fruits, and whole grains, including oats, bananas, legumes, and onions. According to experts, regularly finding a good prebiotic probiotic combo supplement is recommended.
Limit Foods with Animal Fats and Added Sugars
These foods can generate harmful substances in the gastrointestinal tract, which may cause damage after some time. Typically, heavily processed foods have unhealthy sodium, added sugar, and fat levels. Although these ingredients make the food you consume taste better, they may cause serious health concerns, including heart diseases, obesity, diabetes, and high blood pressure.
Moreover, it is essential to check the presence of added sugars on food labels. It would help if you also considered opting for poultry without skin and lean meat and reducing high-fat daily products such as butter and cheese.
Reduced intake of fluid is a common reason for constipation. Health experts recommend that you should take 50 to 66 ounces (1.5 to 2 liters) of non-caffeinated fluid, preferably water, daily to avoid constipation. However, you should consider taking more if you engage in intense physical activities or reside in areas with a warm climate.
Additionally, eating vegetables and fruits that contain high water levels, including zucchini, tomatoes, cucumber, melons, strawberries, peaches, and grapefruit, can also help you achieve the needed fluid intake. Signs and symptoms of dehydration include dizziness, headache, and lightheadedness. Apart from digestion issues, dehydration can cause serious health complications, including brain swelling, seizures, coma, shock, and kidney failure.
Your lifestyle and diet play an essential role in determining your general well-being. Although people have strict daily schedules nowadays, setting aside time to achieve your health needs is essential. Furthermore, incorporating a healthy lifestyle can improve your life quality and help prevent various lifestyle-related conditions such as high blood pressure, diabetes, obesity, and cancer.