Most people will occasionally have unsettling digestive symptoms such as diarrhoea, gas, heartburn, sickness or even constipation. If people persist in getting these symptoms it can have a serious effect on your day to day living. Due to digestive symptoms being able to be treated naturally we will give you some helpful tips on how to improve your digestive system naturally. Diet and lifestyle changes can make a huge difference to your lifestyle so let’s get to it.
Eat Real Food
Due to a western diet compiling of refined carbs, saturated fats and additives, people are increasingly getting digestive disorders. This is due to additives contributing to gut inflammation which can then lead to an illness called leaky gut. Trans fats make up a lot of processed food and are known to harm your heart and increase the risk of IBS. You can reduce these symptoms and illnesses by eating more whole foods and limiting the amount of unhealthy processed food that you consume.
Get Plenty Of Fibre In Your Diet
Fibre is fantastic for your digestion system. There are two kinds, the first is soluble fibre which absorbs water and bulks up your stool whilst insoluble fibre helps to keep things moving and cleans your insides. A high fibre diet can help to reduce the risk of illnesses such as haemorrhoids and ulcers. If you are struggling to improve your diet then you can look at adding probiotic supplements to your lifestyle.
Food High In Fibre:
- Pears
- Strawberries
- Avocado
- Raspberries
- Lentils
Add Healthy Fats To Your Diet
There is no point in saying that you will cut out all fats from your diet as this will not work. Instead, only consume healthy fats as these will help you to feel full after meals as well as it helps nutrient absorption so you need some sort of fat within your diet. Omega 3 is a healthy fatty acid that helps to reduce the risk of inflammatory bowel diseases. Some foods that are high in omega 3 include salmon, nuts, chia seed and sardines to name a few.
Foods High In Healthy Fats:
- Avocado
- Eggs
- Dark chocolate
- Nuts
- Chia Seeds
Stay Hydrated
Constipation results from low fluid intake. It is recommended that one should consume at least 1.5 – 2 litres of fluids a day that isn’t caffeinated to prevent this from happening. However, this can vary greatly depending on where you live. If you live in a warmer country, then you should obviously increase your fluid levels due to one perspiring more. In addition to water, you can opt for other non-caffeinated liquids such as herbal teas, seltzer water or cordials etc. Other ways you can improve your liquid levels can be by eating more fruits and vegetables that are high in water such as cucumber, courgette, melons and strawberries.
Eat Mindfully
If you are watching TV whilst you are eating, you will find that your food is just gone in seconds. This is because you’re not concentrating on what you are eating. Being mindful when you eat can seriously improve your digestive system. Eating too much fast can result in bloating, gas and indigestion.
How To Be More Mindful When Eating?
- Eat Slow
- Turn Everything Off Wehn Eating
- Sit At A Table
- Concentrate on Tastes and Smells
- Select Bite Consciously
- Pay Attention To How You Eat.
Chew Your Food
If you want to help your digestive system, eat slower by chewing more. The digestive process starts with your mouth, your teeth break food down so enzymes can break down the food further. If you don’t chew your food properly, it can lead to decreased nutrient absorption which makes eating pretty pointless.
If you think of it this way, the more you chew, the less work your stomach has to do to make it into a liquid for your intestine. It also produces saliva and the longer you chew, the more saliva you produce which then helps to break down carbs and fats in your meal. By chewing more and slowing down, you will notice a huge difference after each meal, you will feel less bloated and you will be fuller quicker.
Get Moving
Regular exercise has many benefits to the body and can help with your digestion. Exercise and gravity help to bring your food down and pass through easily so it might be worth going for a short walk after dinner so you can help the process move along. A study shows that regular exercise can help to increase your gut transit by up to 30% whilst another study suggests that someone with constipation can relieve their symptoms by going for a short run or walk.
Not every ailment needs a doctor or prescription medication to relieve your digestion, there are many natural ways in which you can relieve symptoms and improve your health dramatically.