8 Easy Tips to Improve Digestive System
Are you often bloated and difficult to defecate ? This includes digestion that is not smooth. Without realizing it, some habits and foods you choose can be the cause. Come on, consider the following tips to improve your digestion!
Various Easy Tips to Improve Digestive System
The work of the digestive system is greatly influenced by food and daily activities. In order for your organs and digestive tract to work properly, below are some things you need to pay attention to.
1. Eat lots of fiber
Fiber helps expel feces and maintain a balance of intestinal bacteria so that the digestive system becomes healthy. These nutrients also help prevent digestive problems such as constipation , diverticulitis, hemorrhoids , and irritable bowel syndrome .
For this reason, it is recommended that you meet the fiber needs of 25 grams per day. You can get these nutrients from fiber-rich foods for digestion such as fruits, vegetables, nuts, and seeds such as whole grains.
2. Consuming probiotics
Probiotics are good bacteria that are similar to the bacteria in your gut . These bacteria can help the body fight bad bacteria, increase nutrient absorption, and boost the immune system.
You can find probiotics in fermented foods , such as tempeh, oncom, yogurt, and kimchi. By including these foods in your daily menu, you can help improve digestion.
3. Drink plenty of water
Consumption of fiber without adequate water intake can actually make it difficult for you to defecate. This is because fiber makes stools solid, while water softens the texture of stools so they are easier to pass.
Not only that, another function of water is to help the process of breaking down fat and soluble fiber so that the body can digest it more easily. In order for the digestive system to work properly, make sure you consume at least 2 liters of water every day.
4. Eat slowly
Keep in mind that the digestive process already takes place in the mouth. If you eat slowly , you also chew food longer. This will ease the work of the stomach, intestines, and other digestive organs.
This habit also helps with digestion because the body has enough time to digest food better. As a result, the intestines are able to absorb all the nutrients and mashed food can move to the intestines smoothly.
5. Not sleeping after eating
Your body digests food better in an upright position. On the other hand, the habit of sleeping immediately after eating can actually hinder the digestive process. In fact, food can go back up with stomach acid into the esophagus.
One of the effects is discomfort in the pit of the heart aka heartburn . If you want to sleep after eating, you should wait for 2-4 hours. This is the time for food to move towards the intestines.
6. Exercise regularly
Exercise is not only healthy for the heart, but also improves digestion. This is because the movement of the body when you exercise helps the movement of food from the stomach to the intestines.
However, choose the right time to exercise. Do not exercise immediately after eating as this can cause stomach discomfort. Wait at least an hour before you get back to being active.
7. Manage stress well
To smooth digestion, you need to get used to managing stress . Because stress can affect digestion in several ways. One of them is increasing gas production so that the stomach feels bloated.
Stress can also disrupt the intestinal barrier that protects the body from harmful bacteria. Although the body can get rid of most bacteria, the constant attack of bacteria can cause inflammation in the digestive system.
8. Carefully choose fat intake
Fat provides a feeling of fullness after a meal and helps the absorption of a number of nutrients. However, fat is a nutrient that is difficult to digest. Excessive consumption of fat can actually make the stomach feel full and uncomfortable.
This is why you need to limit your fat intake so you don’t overdo it. In addition, choose healthy fats such as omega-3 fatty acids . Studies show that this type of fat is beneficial for digestion and can prevent inflammation.
A healthy diet and lifestyle is the key to smooth digestion. Start by eating high-fiber foods, accompanied by adequate water intake, and complete with regular exercise every day.