8 Powerful Ways to Improve Your Digestive System

The digestive system is responsible for a major part of your physical well being and health. This is why it is necessary to maintain it in a proper manner and also take steps to improve your digestive system. Everyone experiences digestive problems like gas, upset stomach, nausea, heartburn, diarrhea or constipation. However, if these problems occur frequently then it can cause a major disruption in your life. Fortunately making some changes to your diet and lifestyle can alleviate these digestive problems and lead to better health of the system.

• Eat real food - The typical western diet is high in refined carbs and saturated fat. At the same time, a lot of additives are used in the diet and these lead to problems in the digestive system. Additives like glucose, salt, and other chemicals lead to an increase in inflammation of the gut. Processed foods like low-calorie drinks and ice cream, usually contain artificial sweeteners. The idea is to eat natural food and cut out processed and artificial foods.
• Take plenty of fiber - Everyone knows that fiber is good for digestion; soluble fiber absorbs water and insoluble fiber act in cleansing the digestive tract. Soluble fiber includes nuts, legumes, and seeds whereas insoluble fiber includes vegetables wheat bran.
• Consume healthy fats - Good digestion requires the intake of healthy fats. Fats make you feel full after a meal and they are needed for the proper absorption of nutrients. At the same time, omega fatty acids also reduce the risk of inflammatory bowel disease like ulcerative colitis. The foods rich in this fatty acid include flaxseeds, nuts, chia seeds along with fatty fish like salmon, sardines, and mackerel.
• Consume more fluids - Constipation is usually the outcome of low fluid intake. According to studies at least 2 liters of noncaffeinated fluids are needed to keep the digestive system healthy. Apart from the water, you can opt for fluids like herbal teas and fruit juices without additives.
• Manage stress - Stress can weaken the digestive system and you should opt for yoga and meditation in order to remain stress free. Stress hormones directly affect digestion and stress is associated with diarrhea, ulcers, IBS, and constipation.
• Eat mindfully - You can easily eat too much if you are not careful which in turn causes bloating, gas and indigestion. It is advisable to pay attention to all aspects of your food and the process of eating. According to studies, digestive problems decrease in cases of ulcerative colitis and IBS with mindful eating.
• Chew your food properly - this is something that we are told from childhood because when you chew your food properly the digestive system has to work less. If you do not chew your food properly it can lead to improper absorption of nutrients in the digestive tract.
• Get regular exercise - Gravity and exercise help the food to travel through your digestive system. A walk after every meal will be good to improve your digestive system.

Keeping your digestive system healthy will ensure overall well being and good health not only of your body but also your mind. This is because the food that you eat has an impact on the mental hormones like serotonin, dopamine, and others.