The digestive system is composed of organs that are primarily equipped with muscles and enzymes that break down food physically and chemically. Nutrient absorption from food breakdown also happens in the digestive tract. Trouble in the intestines may cause alteration in their main function to break down food into usable energy. Therefore, taking care of the gastrointestinal system is important in maintaining a better quality of life.
The digestive system is greatly affected by the substances we take by mouth, and an active lifestyle with regular exercise promotes GI motility. Alterations of bowel movement and GI discomfort may cause problems in activities of daily living.
There are ten ways to keep the digestive system healthy for a better digestion.
1. Increase your oral fluid intake
Keeping your digestive tract lubricated with water will promote smoother GI motility; therefore, you can expect minimal abdominal cramping, improved defection and better digestion of fats and soluble fiber.
2. Have a high-fiber diet
Fiber can improve digestion since most fiber-rich foods are difficult to break down, making them non-absorbable for a greater length than most in the GI tract. They act as “sweepers” of retained particles in the colon. Sweeping them out contributes to a cleaner GI tract, which is less prone to infection. It promotes regular bowel movement, prevents certain GI pathologies such as formation of nodules, fistulas, diverticula, episodes of irritable bowel syndrome, and hemorrhoids due to straining.
3. Consume equal amounts of soluble and insoluble fiber regularly
Soluble fibers include oats, seeds, nuts and legumes that help retain water and prevent the possibility of passing out loose stools. Foods rich in insoluble fiber that are also known as roughage include wheat, vegetables and whole grains. They are broken down longer and seldom absorbed; therefore, they aid in adding bulk on stool.
4. Protein source should be more of lean meats
Lean meat cuts such as pork loin, chicken breasts, skinless meat, turkey cutlets and etc. have lesser fat and higher protein yield than any other meat part. A diet plan consisting of higher protein and minimal fat is essential in improving your health.
5. Limit a high fat food intake
A high fat diet can trigger a number of health problems including constipation, ketosis, obesity, atherosclerosis and fatty liver. Lessening intake of unsaturated fats in your daily diet can improve digestion and circulation and promote a leaner physique.
6. Take probiotics to replenish good bacteria in the gut.
Probiotics are composed of live good bacteria that help in the digestion and absorption functions of the digestive tract. They chemically break down the food themselves, making it easier for the body to absorb it faster into the bloodstream. They also help strengthen the immune system, and avoid GI problems. Good sources of probiotics include yoghurts, probiotic-filled drinks, miso soup, sour pickles and soft cheese.
7. Set a constant eating time
A study made by a registered dietitian named Maria Adams, MS, MPH, RD stated that eating meals and snacks on a specified time of the day keeps regular pacing of the digestive tract and keeps it into its best shape.
8. Maintain a regular exercise routine – Exercise and daily physical movement keep the body organs working and the blood circulating evenly. It prevents constipation and promotes better gastrointestinal digestion.
9. Avoid gastric irritants such as smoking, alcohol drinking, too much coffee or soda, sweets and spices
Gastric irritant may cause a number of ailments and may interfere with the work of the digestive system. Too much of them can cause ulcer, acid peptic disease, constipation and hemorrhoids.
10. Know how to handle everyday stress
Keeping your mental faculties healthy will greatly improve lifestyle and activity, promoting better function and energy absorption in the GI tract.Read More