- Eat more fiber – fiber helps the digestive process and provides more nutrition. Insoluble fiber provides roughage and helps bulk up stool and soluble fiber absorbs water and improves movement of food and waste through the digestive system. If you have any problems, you should try introducing psyllium husk on a daily basis and see if it helps.
- Drink water – water is important for the movement and digestion of food. It helps dissolve many nutrients, particularly water soluble vitamins like B and C, making them more easily available to the body.
- Use probiotics – probiotic drinks bacteria in the body. Probiotics help with both constipation and diarrhea and also obviate the harmful effects of many medicines like antibiotics. You can also eat more fermented foods to improve digestion. Or you can take probiotic supplements.
- Exercise – if you can’t follow a rigorous exercise schedule, make sure you get in some walking every day. It is good to get moving and helps in the digestive process.
- Manage stress – high stress levels release various hormones in the body and also increase acid production, leading to hyperacidity. This, in turn, causes many digestive problems and may need further medical treatment in the form of antacids or protein pump inhibitors and these can lead to a vicious cycle. Manage stress levels so that they don’t affect your digestion.
- List foods that cause problems – some foods may trigger certain reactions. If you continually find that you feel nauseous or sick or have an upset stomach after eating certain foods, you should avoid those foods. At the same time, you may want to get checked out for celiac disease, gluten intolerance, lactose intolerance or food allergies.
- Avoid long gaps between meals – when you go several hours without food, you will not only feel hungry and suffer from sugar spikes, but may also face stomach ache or other abdominal problems, particularly if you suddenly eat a very heavy meal. This may worsen if you have a lot of alcohol before meals.
- Schedule your meals and eat slowly – it is crucial that you eat breakfast every day and not skip the first meal of the day. At the same time, you should try and follow a meal schedule as far as possible. Since digestion starts in the mouth, chew your food slowly and thoroughly before swallowing.
If you follow these simple steps you can avoid digestive problems and improve digestive health.
Have you ever had a digestive problem and what have you done about it?
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