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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