Digestive health plays a big role in how good we feel each day. Still, many of us overlook it. The good news is that small changes can make a big difference if you have GI issues. If you’re wondering how to improve your digestive health, here are seven simple tips to get you back on track.
Fiber is an essential aspect of a healthy diet. Consuming 25-30 grams of fiber daily is recommended. This helps prevent constipation and promotes healthy gut bacteria.
Two types of fiber help promote healthy digestion. Soluble fiber dissolves in water and helps with stool consistency, keeping it soft and easy to pass. Insoluble fiber adds bulk to your stool and helps keep things moving. Both types of fiber are essential for your digestive health. Fiber can be found in apples, berries, leafy greens, whole grains, and legumes.
Your gut needs water to function properly. Drinking plenty of water helps break down foods and soften your stool. If you do not drink enough water, you may experience things like constipation and abdominal discomfort.
Drinking about 8 cups or 64 oz of water daily is recommended to improve your gut health. This includes water from your foods, like cucumbers, melons, and soups.
Chewing your food thoroughly can set you up for success before the food has even hit your stomach. As you chew your food, saliva starts to break the food down. Eating too quickly or taking large bites can strain your digestive tract unnecessarily. It can also lead to bloating, gas, and abdominal pain.
Try chewing your food 25-30 times with each bite and focusing on eating slowly instead of gulping down food. This can help you avoid ingesting excess air that can cause bloating and gas.
Your digestive tract is home to many different bacteria essential to your gut health. If your gut bacteria are off balance, you might experience digestive issues, a weaker immune system, and mood swings. Eating foods that contain prebiotics and probiotics can help maintain your gut flora. It can also prevent bothersome digestive issues.
Probiotics can be found in fermented foods like yogurt, kefir, and kombucha. Prebiotics are foods that help feed your healthy gut bacteria, like garlic and onions.
Exercise is vital for maintaining all aspects of your health, but it can also help keep your gut healthy. Regular exercise helps your intestines work better. It promotes regular bowel movements and reduces bloating and constipation.
Exercise can be as simple as taking a 15-30 minute walk after meals or doing some light stretching throughout the day.
Stress can wreak havoc on your entire body, especially your gut health. This is because your brain and gut are connected through the gut-brain axis. Stress can interrupt normal digestion, leading to cramps, diarrhea, or constipation.
To help manage your stress levels, get plenty of sleep, try meditation or practice deep breathing, or take a quick walk outside.
Digestive issues can sometimes be related to food sensitivities. Common culprits are dairy, gluten, artificial sweeteners, or highly processed, packaged foods. These can cause bloating, gas, stomach cramps, and irregular bowel movements for some people.
Recognizing what foods may be causing your symptoms can sometimes be difficult. However, many people find it helpful to keep a food diary to identify foods that cause unwanted GI symptoms.
Knowing how to improve your digestive health is the first step. It can often be as simple as drinking extra water, chewing your food a little longer, or taking a quick walk after a meal. If these changes don’t help your digestive health and you still have abdominal pain or discomfort, talk to your doctor. It’s important to find out what’s causing your symptoms and make sure it’s not something serious.
Don’t continue to live with uncomfortable digestive issues – schedule an appointment today!
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