7 Tips to Improve Digestion

These basic lifestyle and diet changes will help enhance your digestive system.

Digestive problems impact people across age groups and are extremely common. This is because of lifestyle changes, poor eating habits, and even genetics. While you should consult your healthcare provider to understand the root cause of your digestive issues, there are some easy-to-follow tips that can help ease discomfort and promote healthier and more effective digestion.

Eat more fibre
Your diet must check all boxes: it needs to be a balance of the food groups. Most people don’t actually consume the right amount of fibre, an essential requirement as fibre helps move food along the digestive tract. Opt for fibre-rich foods like whole grains, fruits, vegetables and legumes. However, remember to include a mix of insoluble and soluble fibre as they both play different roles. Insoluble fibre includes vegetables and whole grains, while soluble fibre sources are nuts, seeds, etc.

Include probiotic and prebiotic foods
Probiotics are healthy bacteria that protect your gut and can improve nutrient absorption; prebiotics support this healthy bacteria. Probiotic foods include yoghurt, kefir, cheese and kimchi, while prebiotics are found in vegetables and whole grains. There are probiotic supplements that one can take, but remember to consult your healthcare provider before starting any course.

Stay hydrated
Water is another key element for helping move food along, and if you’re increasing the amount of fibre in your diet, you’ll need to drink more water too. While the exact amount of water depends on your activity level, most experts recommend drinking at least two litres per day. If you have trouble drinking this much, set reminders on your phone and drink a glass before each meal.

Exercise
Regular physical activity is also important to keep your digestive system running smoothly, and can reduce the risk of constipation. Aim for 150 minutes of moderate-intensity aerobic exercise per week—this can help control weight as well.

Stress management
Stress has a direct impact on one’s digestion and can lead to various issues. In fact, digestive issues like irritable bowel syndrome have been linked to one’s mental health. Find a stress management technique that works for you, or speak to a professional.

Chew your food
Digestion starts from the moment you begin eating your food when the salivary glands come into play. Try and eat more mindfully and slowly in order to give the saliva enough time to get working, and to break down your food further.

Eliminate triggers
Different people have different food triggers, and understanding what these are can help tremendously. If you feel that something isn’t working for you, but are unsure about what exactly the food is, try keeping a food diary. Log your meals and snacks in it, along with how you are feeling. You should be able to pinpoint the item causing digestive distress.

At Seva At Home, we produce a wealth of free health information to help individuals and families live healthier, happier lives. This has been produced by independent research carried out by the Seva At Home team. This information is not a replacement for medical advice. Please consult your physician for relevant medical diagnosis and advice.
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