If you suffer from digestive problems, do not feel shy to share your concern as you are not alone. It has been seen that in the modern times most urban Indians share a common problem – poor digestion. You will hear people complaining of different digestive problems like flatulence, bloating, constipation, indigestion, belching, heartburn, diarrhea etc.
Some people may require medication or other conventional medical interventions to treat digestive problems. We eat food regularly but we do not always get the benefit from the food. The main reason why most individuals suffer from digestive problems is because most individuals eat to satisfy their taste buds without thinking about how it will affect the digestive system.
Making simple lifestyle changes can boost your digestive system and improve digestive health. Team Medimanage provides simple tips to improve your digestive system and provide you the benefits expected from the food.
It is important to eat slowly and chew your food thoroughly to improve your digestive system. You should never eat in a hurry or gulp your food as digestion of food starts in your mouth with saliva and enzymes. The enzymes not only help to break down the food but also attack bacteria. Chewing is the most important factor to have a good digestion system. When food is not properly chewed, digestion becomes harder when it reaches your stomach.
- Eat small meals frequently
Studies suggest that eating smaller meals at regular intervals help in improving digestive health. Eating larger meals can stretch and bloat your stomach which causes enormous stress on your digestive system.
Drink plenty of fluids in the form of juices, soups and water. Renowned Nutritionist Shamika Kulkarni says, “Water helps in easy passage of food through the stomach and intestines. It helps in proper mixing of digestive juices with food and thus helps in effective digestion as well as absorption of nutrients. It allows easy flushing of toxic wastes from the body and decreases the possibility of constipation. Hence water in the form of soups, juices or even as plain water is important for effective working of digestive system.
Dehydration also hinders digestion hence body should be kept hydrated always with moderate intake of fluids. It is important to remember that alcohol or caffeine containing drinks like cola drinks, tea, and coffee increase dehydration and should not be consumed as a substitute to water since they worsen the symptoms of dehydration.”
It is important to include enough fiber to your meal. Include nuts, whole grains, vegetables like capsicum, carrots and bean and fruits with skin wherever possible. Studies suggest that a minimum of 25 to 30 gms of fiber per day will keep you away from digestive problems.
Shamika Kulkarni explains, “Adequate fiber in the diet helps in preventing constipation and keeps the system healthy and it helps in smooth movement of the food through the system and helps easy bowel movement thus preventing constipation. Both the intake of insoluble fiber and soluble fiber is important for the body.
Whole grains, pulses, vegetables, raw salads, and fruits with the skin help in contributing to meet the daily fiber needs. One must ensure that daily diet is adequate in these foods as it not only helps in digestion and preventing constipation but also help in flushing out cholesterol.”
