Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation, or diarrhoea. However, when these symptoms occur frequently, they can cause major disruptions to your life. Fortunately, diet and lifestyle changes can have a positive impact on your gut health.
Here are 10 evidence-based ways to improve your digestion naturally.
Indigestion, bloating, constipation, and other stomach issues are incredibly common— but that doesn’t mean you have to live with them. Tweaking your Lifestyle can help you feel better.
Start with these tips. They’ll help you prevent symptoms such as bloating, belches, or heartburn. But if symptoms do not subside or if you have any digestive symptoms that are severe or won’t go away, see your Best Gastroenterology hospital in Bangalore or Best Gastro hospital in Bangalore.
1. Go for Green / Natural Foods
If you’ve been suffering with digestive issues, increasing your fibre intake is the best thing. Plant foods have higher fibre content. This helps you stay healthier. In addition, it gives you a feeling of fullness in tummy, which is a plus if you want to lose weight.
Go for high-fibre foods, such as:
• Nuts and seeds
• Whole grains
• Beans and lentils
It is advised to not be in a hurry. Start slowly. As you gradually add fibre to your diet, alongside also increase the amount of water you drink. Water is fibre’s best acquaintance. Fibre soaks it up, and this will help you avoid cramping or gas.
Fibre is undoubtedly great for gut health, also be sure to get plenty of the prebiotic variety found in foods like beans, onions, apples, and asparagus. These are proven to reduce inflammation in the GI tract.
2.Increase Water Intake
Water is essential to digestive function. Water along with other fluids such as soup, broth, and juice can ease things through your system. It helps to break up food and acts as a lubricant, keeping intestinal surfaces moist and assists in moving waste smoothly. Fibre require water to make stool soft and bulky.
3. Break It Down in intervals
Do not eat large quantity at once. Eat smaller amounts more slowly. Chew your food thoroughly to make your digestive system’s job a little easier. By doing so you are giving it ample time to rest.
Benefits of physically active / exercising just keeps growing. As you may already know it’s good for your heart and your waistline, it also enables a smoother digestion. Taking a short 20-to-30-minute walk after a meal helps to mobilize and empty your stomach, which improves digestion and reduces the likelihood of acid reflux.”
5. Consume Probiotics
Probiotics are “good” bacteria that are in your gut. They are found in some yogurts and fermented foods. They help with your digestion. You can also add them to your diet with supplements.
6. Reduce / Limit Fatty Foods
Fats tend to stay in your system the longest, making them harder to digest. You may have even noticed a feeling of fullness or burning after a rich meal.
Limiting consumption of fatty foods such as chips, burgers, and greasy foods helps a great deal. Instead, eat lean meat and fish. Also, try to grill your meals more often than you fry them.
7. Avoid Foods that Trigger Acidity
Although it can be difficult to generalise it may vary from one person to another. Pay attention to foods that seem to trigger stomach discomfort. Make a note / remember what doesn’t work for you.
Some people find that acidic foods, like tomatoes or citrus fruits, trigger heartburn. For others, wheat, onion, or dairy products such as milk or cheese cause problems.
Spicy food is a common cause of heartburn, stomach pain, or diarrhoea, so it is suggested to stay away from anything that heats up your mouth.
8.Chew your Food
Taking time to chew food thoroughly helps reduce the likelihood of indigestion Eating / swallowing food quickly and inefficiently, takes longer for your stomach to soften your meal and it requires more acid to do the job. If you are a fast chewer, you may notice burping during meals. It is advised to eat calmly and slowly. After every bite, take time to completely chew the food before swallowing it inside.
9.Eat dinner earlier
Eating early gives your body time to stabilise blood sugar levels and that leads to less fatigue and irritation. Because our stomachs naturally empty more slowly at night, meals eaten close to bedtime sit in our bellies longer, potentially causing reflux and discomfort
10. Relieve Your Stress
Stress can affect your whole body, including your digestive system. It impacts your gut in other ways too. It messes with how quickly food moves through the body, which can vary from person to person Avoid stress whenever you can. For those problems you can’t avoid, find ways to relax.
It may also help to sign up for a few sessions with a counsellor or to take a stress management class, try yoga or another type of exercise, cognitive behaviour therapy, deep breathing exercises
For better digestion, do what you can to keep your stress under control or Visit Best Gastroenterology hospital in Bangalore or Best Gastro hospital in Bangalore