Taking care of your digestive tract is one of the most important things you can do for your long-term health. The digestive system is responsible for breaking down the food you consume into nutrients your body can absorb. Without a smoothly running system, the body may struggle to get the essential nutrients it needs.
Digestive problems like stomach ache, gas, nausea, heartburn, and constipation afflict everyone once in a while, but they shouldn’t happen regularly. If you experience any of these symptoms frequently, it may be time to rework your diet and lifestyle.
Follow these dietitian-approved tips from Bama Health Foods to improve your digestive tract naturally.
1. Go For Whole Grains
Whole grains are far superior to processed or refined carbohydrates like white bread and pasta. They contain lots of fiber, which is an essential player in digestive health that helps food move smoothly along the tract. Plus, whole grains are rich in gut-boosting nutrients like Omega-3 fatty acids.
2. Load Up On Leafy Greens
Leafy greens are high in fiber and nutrients like folate and Vitamins A, C, and K. Together, they help healthy bacteria flourish in the gut and maintain a thriving gut microbiome. For best results, keep your plate diverse with different options like spinach, kale, chard, leaf lettuce, and more.
4. Learn To Love Lean Meats
Swap out pork, beef, lamb, and any processed meats for poultry and fish. Red meat is linked to an increased risk of colorectal cancer, so try to consume it less frequently and in smaller portions. It’s also a good idea to opt for healthier cooking methods like braising, poaching, stewing, and steaming instead of frying and grilling.
5. Limit Animal Fats And Added Sugars
High-fat foods can slow down digestion, cause contractions in the colon, and produce unwanted colon bacteria, so watch out for any kind of artificial or processed food, including high-fat dairy products like cheese and butter. Choose healthy fats like fatty fish, avocados, whole eggs, and nuts instead.
6. Power Up With Probiotics
Probiotics are a type of healthy bacteria that combat unwanted bacteria in the gut, while also enhancing nutrient absorption. You can find probiotics in fermented foods like yogurt, kimchee, kombucha, and raw apple cider vinegar. They are also present in bananas, oats, onions, garlic, and legumes.
7. Stay Hydrated
Keep your digestive tract in tiptop shape with a good fluid intake. Water, green tea, or herbal tea are all good ways of keeping hydrated. Fruits and vegetables like cucumber, celery, tomatoes, strawberries, and melons are also excellent sources of water.
8. Get Active
Regular exercise keeps food moving along the digestive tract with the aid of movement and gravity. Even moderate exercise, such as cycling, walking, or jogging, can significantly speed up gut transit time. Combine a well-rounded diet with a consistent exercise regime, and you’ll be on your way to a much-improved digestive tract in no time.