5 Ways To Maintain Good Digestive Health
May 29, 2023
The digestive tract resembles a piece of complex machinery that breaks down foods and liquids into basic components so that the body can absorb and use them for energy and repair. Having said that, it may not always run smoothly and can encounter hiccups if it is not well taken care of.
Here are 5 ways to maintain good digestive health for a fit and fulfilling life.
1. Eat whole food
Whole foods like fruits and vegetables are minimally processed and are rich in micronutrients like iron, zinc, calcium, and vitamins. Eating whole foods provides the fiber needed to build good bacteria and guard gut health. On the other hand, highly processed foods like cakes and fast foods are high in refined carbs and saturated fats which will increase the risk of digestive disorders.
2. Get plenty of fibers
Fruits, vegetables, and seeds are high in both soluble and insoluble fiber. Soluble fiber absorbs water and helps add bulk to the stool while the insoluble fiber promotes bowel movement. Adopting a high-fiber diet can reduce the risk of constipation, inflammatory bowel disease, and colorectal cancer.
3. Stay hydrated
It is recommended to have a daily intake of 6 – 8 glasses of water. Other sources of fluid intake can come from fruits and vegetables that are high in water such as cucumber, broccoli, apples & etc. Drinking water during or after a meal improves digestion, makes the stool softer, and helps prevent constipation.
4. Exercise regularly
Regular exercise and movement stimulate the gut and increase intestinal activity. Exercise can increase blood flow to the muscle in the digestive system to allow food to pass through easily, even when one is resting. Another advantage of exercise is reducing stress, thus can be beneficial for those with irritable bowel disease (IBS).
5. Eat probiotics
Recent evidence has demonstrated that probiotics can inhibit pathogenic bacteria in the intestine, build a stronger intestinal protective layer and enhance our immunity system. Probiotics can also assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.
- The 11 Best Ways to Improve Your Digestion Naturally https://www.healthline.com/nutrition/ways-to-improve-digestion
- 21 Reasons to Eat Real Food https://www.healthline.com/nutrition/21-reasons-to-eat-real-food#TOC_TITLE_HDR_5
- Does drinking water during or after a meal affect or disturb digestion? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348#:~:text=In%20fact%2C%20drinking%20water%20during,softer%2C%20which%20helps%20prevent%20constipation.
- Wang, Xinzhou et al. “Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity.” Molecules (Basel, Switzerland) vol. 26,19 6076. 8 Oct. 2021, doi:10.3390/molecules26196076