Do you want to take care of the digestive system? Over the years it is necessary to maintain healthy habits of the digestive system; these allow reducing discomfort related to the intestinal tract and help you improve your digestive care.
Stomach upsets are not a natural action of the body; in fact they are clear evidence that we have put aside good habits. Don't know how to take care of the digestive system? Alongside, what helps digestion after eating? In this article, we offer you tips to take care of the digestive system.
Content
1 Eat Foods with Fiber
2 Consume Omega-3 for Digestive Care
3 Distribute the Food
4 Avoid Excess Fatty Foods
5 Avoid Foods that Irritate the Digestive System
6 Wash Your Hands Regularly
7 Drink Enough Fluids
8 Exercise and Avoid “Lying Down”
9 How to Recover from Indigestion?
9.1 Medicines for Heavy Digestions.
9.2 Home Remedies
Eat Foods with Fiber
Vegetable fiber helps eliminate waste from the body. This is due to the fact that fiber retains water, which allows the stool to be softer. This in turn makes it possible for bowel movements to be larger and easier.
On the other hand, the consumption of insoluble fiber reduces the level of cholesterol, as well as the possibility of suffering from irritable bowel, among other things. You can consume this type of fiber with beans, fruits, vegetables, and nuts. Likewise, Siken form breakfast oat bran flakes are an ally for breakfast and promote intestinal transit.
The Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO), made up of a committee of nutrition experts, recommend an intake of 25g of dietary fiber per day. It is very important not to exceed the dose, since an excess can favor constipation.
Consume Omega-3 for Digestive Care
Omega -3 helps the intestine to stay healthy. In fact, it represents a shield against ulcers, perforations and bleeding caused by the excessive use of medications. This was stated by Aracely Evangelina Chávez Piña, head of the Pharmacology Laboratory of the National School of Medicine and Homeopathy (ENMH).
Foods with omega-3 are fish such as tuna, sardines and salmon. At the same time, you can find this nutrient in walnuts, flaxseeds, and soybeans. It is recommended to consume foods with Omega-3 at least three times a week.
Distribute the Food
Eating 5 or 6 times a day allows the digestive system to better digest food. Instead of eating 2 or 3 times in abundance, rather eat breakfast, snack, lunch, snack and dinner.
The benefits of a better distributed diet become evident at an ideal body weight, since this habit speeds up metabolism and provides energy during the day.
Avoid Excess Fatty Foods
This type of food is junk food, which contains an excess of fat that is very difficult to digest. Similarly, processed food and bread make the digestive system work too hard, causing stomach discomfort.
It is important to note that within this group of fatty foods are lard, butter, bacon, sausages, and saturated cheeses, among others.
The idea is to reduce the consumption of these foods so that they do not cause an overexertion to the digestive system. For example, instead of consuming bread, you can lean towards consuming products with a higher amount of fiber (Siken Wheat toast), which provides you with fiber and is low in calories.
It is better to lean towards organic products, use vegetable oil for cooking, such as olive and sunflower oil.
Avoid Foods that Irritate the Digestive System
Foods that can cause irritation are those that contain very strong or hot spices. In this sense, it is much healthier to cook food on the grill, in the oven or boiled, reducing fried foods or overly seasoned foods such as stews.
On the other hand, some habits that can irritate the digestive system are alcohol or tobacco; consider reducing your consumption or even eliminating it.
Wash Your Hands Regularly
Washing your hands is essential before preparing food or consuming it. This simple habit reduces bacterial illnesses.
According to studies published by the University of Colorado there are approximately 3,200 bacteria on the hands, among which there are different viruses, fungi, bacteria and parasites. Therefore, wash your hands for 30 seconds with soap and water and take care of your hygiene.
Drink Enough Water
Drinking enough water promotes digestion. In fact, it softens the stool, favoring intestinal transit and the elimination of solid waste. It is an excellent cure for constipation.
According to data provided by the World Health Organization -WHO- it is recommended to consume 1.5 to 2 liters of water daily.
Exercise and Avoid "Lying Down"
Physical exercise should be part of your lifestyle. You should walk at least 30 minutes daily and Care must be taken that the sports activity does not have to be heavy and long.
The idea is that you can keep your body moving, avoiding a sedentary lifestyle.
For better digestion it is very important not to lie down (nap or in bed). Mechanically help our digestive system with a proper position.
How to Recover from Indigestion?
If you have indigestion or indigestion, there are several things you can do, and then we will indicate it to you:-
Medicines for Heavy Digestions
In pharmacies you can get effective over-the-counter pills against heavy digestion, heartburn or bad breath, such as prism probiotic carbon.
At the same time, some lactose intolerant patients have found relief from diarrhea and vomiting by taking Ns lactoben, a 50-tablet food supplement.
On the other hand, some elements such as dimethicone and pancreatin are effective in treating indigestion, since they reduce the accumulation of gases, for this reason patients have felt relieved with pankreoflat 50 tablets.
Home Remedies
Some home remedies can relieve this discomfort and help with digestive care. First of all, lying down is not recommended. Drinking green tea, chamomile, chamomile, lemon tea, or other citrus fruits can help ease feelings of fullness.
As you may have noticed, you can prevent stomach discomfort with good habits or use some pharmaceutical solutions to combat indigestion.
These habits must be followed to increase the digestive power of your stomach. Also don't miss a list of foods that will improve your digestion.
Best Food for Digestion Problems
Yogurt
Yogurt rich of probiotics, which mean aid digestion by promoting healthy bacteria in your digestive system.
Apples
Apples are a good source of pectin, and soluble fiber. The pectin in apples helps increase stool bulk and movement through your digestive zone. Apple helps to decrease your colon inflammation or made to be prevented.
Fennel
Possibly you didn’t hear this plant name. No worries, this is a plant with a pale bulb and long green stalks, is used to add flavor to food. Fennel is rich of fiber content and antispasmodic agent which very effective to improve digestion by limiting some negative gastrointestinal symptoms. Also its fiber helps prevent constipation and improves regularity in your digestive tract.
Kefir
Kefir is a cultured dairy product and contain probiotics like yogurt. Its unique ingredient called “grains” made from yeast and bacteria, appear to improve digestion as well as decrease inflammation in your gut.
Chia Seeds
Chia Seeds are also an outstanding source of fiber can assist digestion by promoting the growth of probiotics in your gut and keeping you regular.
Kombucha
It’s a fermented tea. Kombucha contain ample probiotic that improves digestion and gut health. The drink of Kombucha may also help heal stomach ulcers.
Papaya
Very common tropical fruit contains a digestive enzyme called papain. Papain is strong digestive enzyme that contributes to the healthy digestion of proteins. Also may relieve IBS symptoms.
Whole Grains
Whole Grains means the seed of cereals. Contain 100% of the kernel including the bran, germ and endosperm. Grains are high fiber content, can support healthy digestion by adding bulk to your stool, and reducing constipation, and feeding your healthy gut bacteria.
Tempeh
Tempeh is fermented soybeans. Since fermentation it contains probiotic and can decrease negative digestive symptoms, and improve nutrient absorption by breaking down the anti-nutrient phytic acid.
Beets
Beets roots nutrients can help to improve digestion by supporting feed friendly gut bacteria, as well as adding bulk to your stool.
Miso
Miso is soup made with soybean by fermenting that rich of probiotics can help for reducing digestive issues, and overcoming intestinal illness such as diarrhea.
Ginger
It is a traditional ingredients act like medicines that helps improve digestion, and prevents nausea besides expedite food’s movement through your stomach. It is also helpful for morning sickness during pregnancy.
Kimchi
Cabbage is a green vegetables and kimchi usually made from fermented cabbage, and contains probiotics and fiber that improve digestion and promote bowel health.
Dark Green Vegetables
Green vegetables are always very rich source of insoluble fiber. Green Vegetables contain magnesium, which can help relieve constipation by improving muscle contractions in gastrointestinal tract, as well as feeding good bacteria in your gut.
Natto
It is also soybean derives fermented product, and rich probiotic content can aid gastrointestinal health and digestion, helps the regularity of stools and reducing constipation.
Sauerkraut
Sauerkraut is another food made from shredded cabbage by fermenting with lactic acid. Good and rich source of probiotics and contain enzymes that help digestion by breaking down nutrients into more easily digestible molecules.
Salmon
World best and excellent source of omega-3 fatty acids can help reduce inflammation in your body and improve your digestive process.
Peppermint
Peppermint comes from the genus Mentha and grows commonly worldwide. Research shows that it has good characteristics to improve digestion. Peppermint leaves contain essential oil and have been shown to improve digestive problems. It pushes food more quickly through your digestive tract.
The Bottom Line
The necessities of life are to take food, however sometimes digestive issues can be challenging, and certain foods may be helpful in easing uncomfortable symptoms.
Research supports that eating fermented foods, like yogurt, kimchi, tempeh which we have discussed up, to increase probiotics in diet, and which can improve digestive health.
We can make habit to take fiber-rich foods, such as whole grains, dark green vegetables, and chia seeds that also play a vital role in digestion by helping food move through your system more easily and quickly.
If you’re suffering or to prevent suffer from this digestive issues and seeking relief for your digestive woes, consider adding some of these foods to your diet regularly.
Q & A
What to do after meal for good digestion?
Yap, it’s a good asking. Sometimes this question comes before us that when we can’t stop our lust on delicious food and we take bit more and what should we do then. Kristen Smith, MS, R.D., a bariatric surgery coordinator at Piedmont, recommends the following tips when we face such situation and I personally suggest that follow these tips always every day.
👉 Take a 10-minute walk at least. It can help clear your mind and also help improve blood sugar levels. It will also help to regulate the body and aids in digestion.
👉 Relax and don’t stress out. May be you love eating and never take shy. Dr. Smith says, “Instead of stressing out, just relax and avoid repeating this behavior.”
👉 Take a probiotic. Yes, in this matter we have discussed up and it is indeed that probiotics helps to improve your digestive tract and after meal you can take a cup of yogurt that will be better for digestion and absorption of food.
👉 Plan your next meal. Make a plan for the rest of the day that how to avoid overeating at your next meal. Make aim for a more nutritionally balanced meal includes lean proteins, fruits and vegetables.
How to improve digestion naturally at home?
How to keep stomach healthy and clean?
These two questions are very important and if you read the above discussion carefully you will get the answer.
How to improve digestion medicine?
In fact, there is no need to take any extra medication to increase your digestion or prevent it. Your diet and moderate and healthy eating will keep you physically and mentally beautiful and healthy.
How to improve digestion in old age?
This is indeed the most important question which has a wide range of discussions and we are sure to come to the details. Bookmark our webpage to learn more new and important information.
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