In humans, digestion is important for breaking down food into nutrients, which our body uses for energy, growth, and cell repair.
The food we eat takes an incredible journey through our body, from top (our mouth) to bottom (our anus). Along the way the beneficial parts of our food are absorbed, giving us energy and nutrients. It’s normal to experience digestive issues from time to time. Heartburn, gas, constipation and diarrhea might happen occasionally, but when they start to happen frequently, it can become a real issue.
Fortunately, changes to your lifestyle and nutrition can make a big difference when it comes to managing digestive issues.
What Should You Do To Improve Digestion?
1. Eat enough fibre-rich foodsImage credit: healthlink.ng
Fibre plays a major role in digestive health. When you eat foods rich in fibre, it moves faster through your intestines, which can help signal that you are full.
Eating enough fibre increases the bulk of stool, helps promote regular bowel movements, and reduces the time that waste spends inside the intestines.
Good sources of fibre include fruits, nuts, vegetables, and whole grain foods.
2. Eat on scheduleImage credit: foodsense.net
Scheduling what and when you eat will help you maintain a balanced diet and create a more stable energy source, as your metabolism will be engaged at optimal levels all day long.
Aim to sit down for breakfast, lunch, dinner, and healthy snacks around the same time each day.
You should also avoid eating just before bedtime. Your body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest.
3. Chew your food well before swallowingImage credit: performancepain.com
Chewing is the first essential step of digestion. Chewing thoroughly not only makes it easier to swallow food, but also helps with digestion and absorption.
When you chew food, your teeth helps to break down larger particles of food into smaller particles. Your saliva also contains digestive enzymes, which are released when chewing and assist in digestion.
So, when eating, be sure to chew your food thoroughly to get the full benefit out of it.
4. Eat compatible food items
Asides from eating healthy food items, you need to also avoid eating food items that are not compatible.
Eating foods like beans and egg together at a time, or combining fruits with milk, can disrupt the digestive process.
Individually, beans and egg are completely healthy food items. However, beans along with eggs is a combo that is loaded with protein and your digestive system may take a long time to digest it.
5. Avoid overeatingImage credit: nm.org
Overeating, especially unhealthy foods can cause digestive issues. It causes the stomach to expand beyond its normal size to adjust to the large amount of food.
Overeating can also lead to stomach ache and diarrhea as the body struggles to digest the large amount of food.
6. Drink plenty of waterImage credit: fitolympia.com
Water is essential for good digestive health. Drinking water will help to keep your digestive system moving, break down the food you eat, and allow its nutrients to be absorbed by your body.
As the water moves through your stomach and intestines, the body is better able to regulate bowel movements, soften your stool, and eliminate waste.
Hope you gained something from this article?
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Article Reference: www.everydayhealth.com
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