Improper food digestion could lead to many health issues such as constant belch, face bloated stomach and more.
We tend to ignore the symptoms without realizing that it could cause some serious problems like GERD(Gastro Esophageal Reflux Disease), gallbladder disease and even ulcers. So it is very much important to take your symptoms seriously. For all those symptoms read our this article carefully and follow the steps to get relief from pains.
For smooth digestion follow these 10 simple tips:
Tips For Smooth Digestion
1. Eat fiber-rich foods
It’s common knowledge that fiber is very much beneficial for good digestion. Foods loaded with fiber eases the digestion process.
A high-fiber diet can also help you prevent various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it may help you achieve or maintain a healthy weight.
Soluble fiber absorbs water, helps add bulk to your stool. Insoluble fiber acts as a giant toothbrush, helping your digestive tract functioning properly.
So, do not skip protein from your diet. Add foods such as cherries, grapes, nuts bell peppers, and whole grains.
2. Maintain proper eating pattern
Consuming your meals and snacks on a proper schedule can help keep your digestive system in top shape.
Maintain proper schedule for your breakfast, lunch, dinner, and snacks as this will help stomach liquid to digest your foods easily.
3. Chew and take small bites
Poor chewing has been linked to decreased nutrient consumption. Chewing produces saliva, and the longer you chew, the more saliva is made, which helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal. This may help counter symptoms such as indigestion and heartburn.
When you chew your food completely, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.
4. Eat freshly cooked foods
Freshly cooked foods are the most healthy and are free of fungi or staleness. Avoid the “artificial” stuff, including processed foods and fast foods, which are generally high in refined salt, sugar, and processed oils. Also, they’re difficult for your body to digest, so It’s better to eat a simple, freshly cooked meal than a complicated one made of leftovers.
5. Do not stress yourself
Too much stress or anxiety can cause your digestive system to go into overdrive so ditch stress whenever you can. For those problems, you can’t avoid, find stress-reducing activities that you enjoy and practice them on a regular basis. For proper digestion, do what you can to keep your stress under control.
6. Switch to hot water and hot herbal teas
Try to drink one glass of warm water in the morning, it will help with good digestion and constipation. You can also drink lukewarm water 30 minutes prior to your meal, this will help the food digest perfectly.
Drinking ginger tea or ginger lukewarm water also helps to detoxify the body. Other herbs that help in good digestion and make excellent herbal teas are chamomile, peppermint, and cinnamon.
7. Stay hydrated
Water is the most important substance for digestion as it digests solid food and absorbs nutrients properly. Without water, the entire body’s performance drops which can lead to dehydration and lower blood pressure which can cause constipation.
8. Get probiotics
Probiotics are the “good” bacteria that have been shown to improve gut health by increasing the number of healthy bacteria in it. These good bacteria assist in digestion by breaking down indigestible fibers that can otherwise generate gas and bloating.
Probiotics are found in fermented foods such as sauerkraut, kimchi, and miso, as well as yogurts that have active cultures. Probiotics are easily available as dietary supplements.
9. Eat foods with Glutamine
Glutamine is an amino acid and one of the most important nutrients that you can give your body. It supports the restoration and regeneration of the intestinal lining in your body and also soothes inflammation.
You can find glutamine in supplement form and it’s also seen in foods such as meat, fish, eggs, dairy products, beets, beans, spinach, parsley, and fresh vegetable juices. Review with a healthcare professional before taking any supplements.
10. Exercise regularly
Regular exercise is very much essential for maintaining good health. It helps keep foods moving through your digestive system, reducing constipation.
Exercise can also help you maintain a healthy weight, which is good for your digestive health. So make it a point to exercise regularly.
If these 10 simple tips do not resolve your digestive problems, you should consider consulting a physician. Your physician can examine the possibility that a medical problem is affecting your digestion.