You may know how bad it feels when your gut starts rumbling, making you feel nauseated and sick to your stomach. Our health suffers in all possible way when we neglect poor digestion symptoms like nausea, vomiting, heartburn, bloating, acidity, constipation, diarrhea, and gas. Many of us often experience these symptoms and leave them unaddressed. These symptoms can manifest chronic health conditions which include irritable bowel syndrome, food allergies, asthma, weight gain and more. Diet, exercise, and lifestyle changes can contribute to the better digestive health and overall wellness.
Following tips would help in improving your gut and making it more functional.
Eat Fiber-Rich Diet:
Unlike your other body components i.e. carbohydrates, fats, protein, your body can’t completely digest dietary fiber. It remains undigested in your stomach and passes intact in the small and large intestine. It is also known as roughage as it provides bulk to your feces.
- It helps in weight management because it gives the feeling of fullness for a longer time
- A high fiber diet makes your gut healthy and prevents you from developing diarrhea, constipation, hemorrhoids, and small pouches in the colon. A high fiber diet also reduces the risk of ulcer reflux
- Sources: seeds, nuts, beans, peas, vegetables, fruits.
Benefits of drinking plenty of water seem to be countless. When fiber-rich diet is accompanied by water, fiber in food pulls water in the colon, making stool smooth, soft, and easy to pass. Experts say 2 liter of water intake a day prevents and reduces the risk of constipation.
Be careful and don’t drink too much water before and exactly after meals, it may dilute your stomach acid leading to indigestion of food.
Stressed nerves not only wreak havoc on your nervous system but also affect your digestive system. You may have experienced gut-wrenching and choking under stress. It is because stress hormones affect your gut directly.
To avoid all this fuss, you need to cut back on stressors in your diet. You know well what I am talking about. Limit the consumption of cigarettes and alcohol.
Relaxation therapy (yoga, meditation) and talk therapy may help you in handling stress.
Exercise not only helps you in maintaining the ideal weight but also keep your foods moving in the gut, improving digestion. You may also get rid of chronic constipation with regular exercise.
The strains of bacteria that support and improve your guy health are probiotics.
Probiotics are found in fermented products like yogurt and kimchee.
Practices such as slow eating, mindful eating can improve your gut health