The digestive tract in the human body is made of the food tube, the stomach, large and small intestines, the pancreas, the liver, and the gallbladder. These organs work together to absorb the nutrients from food and expel waste from the body. Any kind of issues in the digestive tract can lead to common digestive disorders such as vomiting, cramps, bloating, indigestion, diarrhea, and constipation.
These common stomach issues can impact one’s quality of life and cause a great deal of discomfort and inconvenience. It is essential to be aware of these disorders and follow effective strategies such as taking good digestive enzymes that can help improve overall gastrointestinal health.
Read on to learn about the most useful recommendations that can get rid of digestive issues and promote digestive health.
Follow a balanced diet based on whole foods
The key to good digestive health lies in what goes inside the digestive tract or what you eat and how you eat. Western diet, which is made of saturated fat, refined carbs, and food additives, is immensely popular and a major cause behind poor gastrointestinal health.
As highly processed foods are linked strongly to digestive disorders, the first recommendation is to keep away from the Western diet and increase the intake of whole foods, which are linked to a wide range of health benefits. Increase the intake of soluble and insoluble fiber and whole grains in your diet, and eat lots of fruits and vegetables. Include probiotic-rich foods such as yogurt, kimchi, and sauerkraut to develop a healthy gut microbiome.
- Dietary benefits – No gut inflammation, improved bowel movements, beneficial bacteria in the gut help in digestion, prevent constipation, avoid bloating and discomfort.
Avoid psychological stress and stressful conditions
It is no secret that our gut and brain are connected, and if your brain is experiencing stress and anxiety, it can lead to digestive problems. Thus, one needs to know how to manage stress to keep their digestive health in good condition.
Incorporate stress-reduction practices in your daily routine to lower the stress. Practices such as meditation, yoga, and deep breathing exercises can help lower stress and keep you calm. Another good strategy is to exercise regularly to promote overall well-being and a healthy gut.
Additionally, it is essential to get adequate quality sleep as lack of sleep or poor-quality sleep can lead to indigestion. So, get about 8 to 9 hours of sleep to reduce stress.
- Dietary benefits – Alleviate stress-related digestive issues, healthy bowel movements
Chew your food thoroughly and drink enough water
Another major cause behind digestive issues is how you eat and if your body is well hydrated. As the digestive process starts in the mouth, pay attention to how you chew your food and ensure that the food is chewed properly before it reaches your stomach and enters the small intestine.
When there is plenty of saliva, and the food is liquid enough when it passes into the digestive tract, the digestive process goes on smoothly and without causing any digestive issues. In addition, drink an adequate amount of water to stay well hydrated and promote absorption of nutrients. Avoid any foods that can trigger digestive issues, watch your eating habits closely, and chew your food thoroughly.
- Dietary benefits – Prevent indigestion and heartburn.
Get moving and change your lifestyle
Along with following the above-listed recommendations, you can make lifestyle changes to control digestive issues. Pay attention to what you are eating, how you are eating, and how much.
Studies have shown that mindful eating and making some lifestyle adjustments can improve digestive health significantly. For example, eating meals at regular times and in smaller portions can avoid overeating, which can lead to discomfort.
Put away your phone, switch off the TV when you are eating, and focus on each bite consciously. Don’t lie down immediately after having your meal, and keep smoking and alcohol under control to prevent various digestive issues.
- Dietary benefits – Steady pace of digestion, avoid reflux, gastritis, and indigestion.
In case you are following all the above-listed recommendations and still experience some digestive issues, you should seek medical advice.
Go for professional help, as there could be other underlying conditions behind the gastrointestinal problems, and you may need certain diagnostic tests. Consult a gastroenterologist right away for personalized guidance and treat specific issues.
As you can see, although digestive issues are common, it is possible to keep them under control by following a combination of dietary and lifestyle management strategies. All you need to do is make some lifestyle adjustments, maintain a balanced diet, and get professional help if necessary.
However, one can certainly improve their digestive health and enjoy a fulfilling life of higher quality. If you feel it is necessary, consult your doctor and work closely with professionals who can help address your specific needs and concerns.