Tips to improve your digestion

If you need better nourishment, you need a good digestive health. The food we eat should be fully digested to get enough nutrients. There are lots of people who have less digestive health which may be due to enzymatic problems, lack of proper food and the way of eating etc. There are some foods which helps to improve digestive health and some tips too.

The first and important factor which contribute to better digestion is chewing the food very well. When we chew the food, the saliva get mixed up with the food and helps in good digestion. There are people who won’t chew the food and they are the people who get digestive problem more often especially flatulence (gas). Research had found that maximum 16 chewing should be done for better nourishment. But we are not even chewing a minimum of 6 right?

Eat on time is another tip to improve digestion. The breakfast should be consumed in between 7am to 8 am. Consuming after 10 am is not good. Ideal time for lunch is 12:30-2 pm. Note that there should be a break of 4 hours after breakfast. Don’t have lunch after 3:30 pm.Ideal time for dinner is 7-9 pm and don’t sleep soon after having meal. So there should be 2 or 3 hours of gap after eating dinner and before going to bed. Deviation happens from this ideal timing especially for dinner is a major cause of improper digestion.

Small feedings on shorter intervals is the best way of eating. This means that the portion sizes should be controlled. The meals should not be of large amount and take break after all the meals helps in good digestion. There are some limits to eat depending on the persons body. Those who over eats more can result in digestive problems, poor digestion and this leads to overweight.

Stay hydrated every single time. Water helps in digestion very well than other factors. Water mixes with your stomach’s acids to break down the foods you eat, plus it travels throughout your system, softening your stool for easier bowel movements. Water and other liquids help break down food so that your body can absorb all the nutrients.

Include more fibers on your diet. Fiber helps the digestive system healthy thereby improves digestion too. The fiber gives a bulk to your diet and helps in proper and regular bowel movements and to prevent constipation which is a common digestive issue. The fiber rich foods are whole grains, lentils, some fruits and vegetables and dried fruits.

Include probiotics everyday. The probiotics are the beneficial bacteria which our body needs for proper digestion. They support healthy body systems from your mouth to your gut, and help control harmful microorganisms like germs. Probiotics aid digestion and improve nutrient absorption. These are especially found in fermented foods like curd, yogurt, cheese, tempeh etc and some fruits like banana, custard apple, and grape fruit. There are probiotic supplements too which is available in the market.

Exercising also helps to improve digestion. Exercising increases blood flow towards the muscles and digestive tract, which can help move food through the digestive tract. Exercise also helps to get rid of heartburn, gas, stomach cramps and constipation. Maintaining a healthy weight and regular exercise support digestion.

These are the important tips to improve digestion. But there are some factors which contribute to improper digestion are the habit of drinking alcohol and smoking. Quitting both helps in good digestive health. Stress can also cause digestive problems by making muscle spasm in bowel and can make pain. So manage your stress and have the food.

Thus diet and lifestyle changes can have a positive impact on your gut health. So those who have digestive problems like diarrhoea, constipation, stomach upset, gas problems etc..try to follow all these tips and make your bowel healthy and active all the time.