Digestive symptoms like upset stomach, gas, heartburn, nausea, constipation or diarrhoea have become more often than before. The situation wouldn’t have been an issue if they occurred once a while but as they occur frequently, there arise immense disruptions in life. Luckily there are some lifestyle changes and food habits that can reverse those negative effects and improve your gut health. If you are keen on incorporating them into your life, keep reading.
- Consume Real Food
We all know that the typical Western diet is loaded with high carbs, saturated fat, and food additives and preservatives. All these ingredients have proven to increase gut inflammation and leave a disastrous impact on heart health. Processed foods such as low-calorie drinks and ice creams have also been linked to irritable bowel syndrome because of the presence of artificial sweeteners in them. So, it is essential to limit processed food intake and resort to a high-fibre diet rich in whole grains, vegetables, fruits, and legumes.
- Balance Soluble and Insoluble Fiber
We all know that fiber is essential for good digestion but who knew that it is of two types – soluble and insoluble? At least I didn’t. Soluble fiber draws in water and can help prevent stools from becoming too watery. The sources rich in soluble fiber are oat bran, nuts, seeds, and legumes. On the other hand, insoluble fiber is referred to as roughage that isn’t digested by the body and makes the stool bulky. One can get insoluble fiber from wheat bran, vegetables, and whole grains. Prebiotics are another form of fiber that you must consider.
- Keep Acidity Issues at Bay
Gas can enter your body when eating or drinking. Activities like chewing gum, drinking aerated drinks, eating fast, and wearing unfit dentures worsens the situation. Also, a lot of gas gets produced in the body when digesting food. When trapped in the gut, it leads to excessive bloating and discomfort. Certain foods that are advised not to consume are kidney beans, onions, apples, and broccoli. Shift to fermented foods instead. Consume probiotics, yoghurt, sourdough bread, and miso. There isn’t any scientific research backing their benefits, but many people have reported positive results.
- Increase Your Fluid Intake
It cannot be stressed enough that drinking plenty of water is good for your digestive health. Fiber pulls water into the colon and creates softer, bulkier stools, allowing them to pass through the rectum more easily. The average consumption of fluid recommended is 1.5 to 2 liters a day. However, it can be more if you live in a warm region or work out a lot. The best way to fulfil your requirement is from fruits and vegetables such as cucumber, celery, tomatoes, melons, strawberries, grapefruit and peaches. You can see drastic improvements in your acne problems and weight loss with them.
- Do Intermittent Fasting
Various studies have proven the direct relationship of intermittent fasting with weight loss, better energy levels, lesser hunger pangs, and optimized health over and over again. This type of fasting has provided enough evidence of it influencing the gut flora and protecting against metabolic syndrome, thereby improving gut health.