Have you ever experienced severe burning sensation inside the stomach, acid reflux, and nausea or felt bloated on a regular basis? If your answer is ‘yes’, you could be suffering from intestinal and digestive health disorders. The number of people suffering from digestive health issues like chronic acidity, bloating, abdominal gas and cramping have been on the rise during the past few decades.
The reasons could be many including unhealthy food habits, lack of regular exercise, unhealthy lifestyle practices, stress, anxiety, and tension. People who suffer from health issues like gastroesophageal reflux disease, irritable bowel syndrome, and heartburn have a higher risk of severe digestive disorders.
Intestinal health and digestion can also be affected when your body is stressed. This could be the result of the side effects of medicines, other health disorders that you suffer from, and changes in hormones. You need to have a healthy digestive tract for the good absorption of nutrients and the proper elimination of waste in your body.
Proper absorption of nutrients is essential for the building up of cells and its nourishment. This also supplies your body with sufficient amounts of energy for its healthy functioning. What are some of the ways by which you can improve the intestinal health?
A regular schedule for consuming food
Having a proper routine for eating food is very important for your intestines and digestive health. The greatest causes of digestive health disorders are not eating your food on time or skipping meals. A regular routine for consuming meals and snacks are good for healthy intestines, can ensure your digestive system is in good condition and this established routine helps to improve your bowel movements as well. Eating small meals that are frequent can work better than two or three larger meals. Make sure that snacks, breakfast, lunch, and dinner are taken almost at the same time every day.
A diet rich in fiber
Consuming a fiber-rich diet helps in the smooth movement of food through the digestive system and this prevents constipation. A diet with good amounts of fiber also helps to prevent conditions like hemorrhoids and irritable bowel syndrome. A balanced diet with sufficient amounts of fruits and vegetables, nuts, legumes, and whole grains are good for proper digestion and keeping your intestines healthy. Include plenty of fluids as well in your diet. Make sure you consume a variety of foods each day from different groups of food.
Soluble fiber and insoluble fiber
There are two types of fibers, soluble and insoluble. Both are essential for a healthy digestive system as they work in different ways. Soluble fibers like seeds, nuts, oat bran, peas, beans, and other legumes help to absorb more water and prevent stools from being too watery. Insoluble fibers are found in plant-based foods including fruits, vegetables, and wheat and rice bran. Insoluble fibers remain undigested and add bulk to the stools. Adding sufficient amounts of fiber to your diet removes bloating and stomach discomfort.
Even though sufficient amount of fat is necessary to keep you healthy, consuming too many fatty foods could result in constipation and several other diseases. Too much of fat slows down the process of digestion. Consuming meat adds proteins to your body. However, too much of fat in the meat can disrupt healthy digestion. Consuming lean meats can improve a person’s digestive and intestinal health. Include sufficient amounts of fiber-rich food while consuming fatty foods to keep your digestive tract healthy.
Water and liquids
Drink plenty of water and healthy fluids to stay well hydrated. This regulates your bowel movements and helps in proper digestion.
Avoid unhealthy addictions
Unhealthy addictions like consumption of alcohol, smoking or chewing tobacco, and too much caffeine are extremely bad for the health of your digestive tract and can cause severe heartburn, acidity and stomach ulcers.
Make regular exercise a part of your lifestyle as this is good for your digestive system and prevents unwanted weight gain.
Prevent stress and anxiety
One of the major causes of unhealthy intestines and digestive system is too much stress and anxiety. Engaging in activities that relieves you of stress on a regular basis keeps you stay happy and healthy.
Your intestinal health and digestion depend on the food you choose to eat and your lifestyle. A healthy diet that is rich in fibers, eating food at regular intervals, drinking plenty of water and liquids, and regular exercise can improve a person’s digestive health and keep them healthy and fit.