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Do you ever feel tired or uncomfortable after a heavy meal? Or having problems like sleeping trouble or unintentional weight loss/gain issues? These unwanted issues indicate an unhealthy digestive system.
The digestive system is a network of organs that break down food into energy and nutrients. It starts in the mouth, where we chew food, and moves through the esophagus, stomach, and intestines.
A well-functioning gut can boost your energy, improve your mood, and even strengthen your immune system. So, a healthy digestive system is essential for our overall health. Let's explore how to ensure that you enjoy your meals and feel great every day!
The digestive system works through three main processes. First of all, this system mixes the food and then moves it through the digestive tract (gut). After that, it breaks down food into smaller molecules using salivary chemicals ( 1 ).
Once you swallow food, the food travels down a tube called the esophagus into your stomach. Your stomach uses strong acids to break down food even more, like a churning mixer. This soupy mix, called chyme, moves into the small intestine and goes to the bloodstream ( 2 ). And, waste goes to the large intestine.
You should consume gut-supporting foods to keep your digestive system healthy. Generally, high-fiber, probiotics, prebiotics, etc foods help to smooth through your intestines ( 3 ). Now you have a question about where you will find these gut-supporting foods, right?
Well, you may find high fiber in foods like fruits, vegetables, whole grains, legumes, etc. Then yogurt and fermented foods provide probiotics. Additionally, garlic, onions, and bananas help provide prebiotics, that can help improve your digestion.
Your digestive system can easily digest these foods and support the balance of good bacteria in your gut ( 4 ). Also, avoid processed foods high in sugar and unhealthy fats. You can keep the digestive system healthy by consuming these gut-supporting foods.
According to Healthline, you should chew 32 times on average per mouthful. But some strong foods, like steak and nuts, may require more than 40 bites. On the other hand, soft foods like watermelon may need only 10–15 chews ( 5 ).
Always try to eat slowly and chew properly to help your digestion. Yeah, you have read the right, it is a simple yet powerful way to improve your gut health ( 6 ). This tip also helps your saliva to mix with foods at the beginning of the digestive process. Then, it reduces the risk of swallowing air, which helps to reduce bloating and gas .
Drinking water has a lot of health benefits, including a healthy digestive system. Water helps break down food so your body can absorb the nutrients more efficiently ( 7 ). Staying hydrated also prevents constipation and keeps things moving smoothly. So, stay hydrated by avoiding caffeine and sugary drinks for a better digestive system.
Stress can shift your focus away from digestion. That's why it may lead to problems like heartburn, indigestion, and irritable bowel syndrome (IBS) . So, you should manage your stress through meditation, yoga, or spending time in nature ( 8 ).
Additionally, sleep is crucial for your digestive system and overall health ( 9 ). Also, poor sleep can disrupt this digestive process and lead to acid reflux and constipation. You need to ensure at least 5-7 hours of quality sleep daily to manage stress.
You may have seen on the pack of cigarettes that smoking is injurious to your health ( 10 ). But you might not know how it also affects your digestive system. Alcohol and smoking can irritate the lining of your stomach and intestines ( 11). Which might lead to inflammation and digestive problems.
Additionally, alcohol also disrupts the balance of gut bacteria, contributing to digestive problems. And, smoking increases the risk of acid reflux and heartburn ( 12 ). So, if you have these bad habits in your life, you should be affected right now.
If you follow the 5 tips in Organic Nutrition, you can improve the digestive system. But, here are 3 extra tips for improving digestive health.
Exercise has many benefits for your painful joints , stomach pain , immune system , and overall health. Regular exercise is also helpful for improving your digestive system or gut health ( 13 ). It can keep your digestive system active, prevent constipation, and promote regular bowel movements. So aim for at least 30 minutes of moderate exercise every day to get a healthy digestive system.
If you love to eat too much at once, it can overwhelm your digestive system ( 14 ). It can lead to indigestion, heartburn, bloating, gastric , and uncomfortable feelings. So, divide your meals into two or three portions and eat them at different times. So that your digestive systems will have time to break down them properly.
Have you persistent digestive issues like chronic pain, unexplained weight loss, or changes in bowel habits? You should contact a professional doctor to identify what is happening to your body. Just like any other part of your body, your digestive system needs regular check-ups.
So, you are now at the end of the healthy digestive system blog to maintain a healthy gut. We have shown here how the digestive system functions and how to improve your gut health.
Maintaining a healthy digestive system is an investment in your long-term health. You can significantly improve your gut health by making a few simple lifestyle changes. Eating gut-friendly foods, chewing slowly, staying hydrated, and ensuring enough sleep can be helpful for the gut. Besides following these, you should also avoid drinking alcohol and smoking.
Remember that this blog is a general suggestion for improving your gut health. If you have any major issues with the digestive system, we highly recommend you consult a doctor. Because, your personal doctor can give you the best solution based on your health condition.
Now let's start adapting these tips to enjoy better digestion, more energy, and happier digestive health!
You can make your digestive system healthy by eating a balanced diet, rich in fiber. Also, focus on whole foods like fruits, vegetables, and whole grains. Then you should avoid drinking alcohol or smoking to keep your gut healthy.
A digestive system that efficiently breaks down food, absorbs nutrients, and eliminates waste can be considered a healthy digestive system. Also, good gut health should have regular bowel movements without pain or discomfort ( 15 ). Additionally, it should feel energized and not experience bloating, gas, or acid reflux.
You can make your digestive system more efficient by eating a diet high in fiber, staying hydrated, and chewing food nearly 32 times. Besides that paying attention to regular exercise and stress management is also important. Moreover, you should avoid large meals, smoking, and drinking alcohol.
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