It is not surprising that digestive problems are a common occurrence in modern society because they contain highly processed and refined low-fiber products, sugar and preservatives with many snacks. According to the Harvard Public Health School, the average person consumes about 12-18 grams of fiber a day when the recommended daily dose is 20 to 35 grams per day. Due to the fact that we use low fiber, there are many people with gastrointestinal symptoms such as diarrhea, bloating, bloating, constipation and digestive disorders. Although many of us think that these problems are not serious, the fact is that many health experts believe that a serious disease starts with colon cancer. In the healthcare industry, there is a general consensus that intestinal toxicity can lead to diseases such as obesity, cold and flu, colorectal cancer, heart disease, fatigue, skin disorders, joint damage, etc.
Eat Real Food
A typical western diet containing refined carbohydrates, saturated fats, and dietary supplements is associated with an increased risk of digestion. It is believed that dietary supplements, including glucose, salt, and other chemicals, increase intestinal inflammation and cause a condition called a bowel movement. Trans fats can be found in many processed foods. They are known for their negative effects on heart health but are also associated with an increased risk of ulcerative colitis, inflammatory bowel disease. Treated foods such as low-calorie drinks and ice creams are often artificial sweeteners that can cause digestive problems. One study found that using 50 grams of xylitol artificial sweetener caused spraying and diarrhea of 70%. People and 75 grams of erythritol sweetener caused the same symptoms by 60 percent. People
Studies have also shown that artificial sweeteners and sugar alcohols reduce the number of healthy intestinal bacteria and increase the number of harmful intestinal bacteria. Imbalance in intestinal bacteria was associated with irritable bowel syndrome (IBS) and irritable bowel diseases, such as ulcerative colitis and Crohn’s disease.
Get Plenty of Fiber
It is well known that the fibers are useful for good digestion. Soluble lungs absorb water and provide a larger volume of chairs. Insoluble fibers behave like a huge toothbrush and movements of the digestive tract. The fiber is soluble in oats, peas, nuts, and seeds, while vegetables, whole grains, and wheat bran are a good source of insoluble fibers. High fiber diet is associated with a reduced risk of digestion, including opium, reflux, hemorrhoids, diverticulitis, and IBS. Prebiotics are another type of fiber that nourishes healthy intestinal bacteria. It has been shown that the high diet of these fibers reduces the risk of inflammatory bowel disease. Prebiotics can be found in many fruits, vegetables, and cereals. High fiber diet promotes regular bowel movements and can protect against many digestive disorders. The three common fiber types are soluble and insoluble fibers as well as prebiotics.
Add Healthy Fats to Your Diet
To get a good digestion, you need to eat enough fat. Fat helps you feel full after meals and is often needed for a good intake. It also ensures a smooth passage of food through the digestive tract. Interestingly, there was constipation with increased fat intake. If you suffer from frequent constipation, adding more fat can be easier. Studies have also shown that omega-3 fatty acids can reduce the risk of inflammatory bowel disease, such as ulcerative colitis. Oily omega-3 products contain linseed, chia seeds, nuts (especially walnuts) and fatty fish such as salmon, mackerel and sardines. Fat retains the flexibility of food by digestion. In addition, omega-3 fatty acids reduce inflammation that can prevent inflammatory bowel disease.
Low fluid intake is a common cause of constipation. Experts recommend daily drinking of 50-66 ounces of impassable liquids to prevent constipation. But you need more if you live on warm days or work hard. Without water, you can enjoy your Seltzer fluids with herbal teas and other caffeine-containing beverages. On the other hand, be careful not to eat, because it can dilute the natural stomach acid. They drink well when eating, but avoid drinking large amounts of water before eating. Another way to meet your fluid needs is fruits and vegetables with a lot of water, such as cucumbers, zucchini, celery, tomatoes, melons, strawberries, grapefruit and peach use.
Manage Your Stress
Stress can seriously damage the digestive system. He was associated with stomach ulcers, diarrhea, constipation, and IBS. Stress hormones have a direct effect on digestion. When your body fights or runs, you feel that you do not have time to rest and digest. During stress, blood and energy are released from the digestive system. In addition, the intestines and brain are closely related – your brain can also affect digestion. It has been shown that stress management, meditation, and relaxation help to improve the symptoms of people with IBS. Other studies have shown that cognitive-behavioral therapy, acupuncture, and yoga improved discomfort in the gastrointestinal tract. Therefore, techniques for coping with stress such as deep breathing, meditation or yoga integration can not only improve your way of thinking and digesting.
It is easy to eat too quickly if you are not worried carefully, so you can start digesting your stomach, digesting your stomach and indigestion. A look at food – Pay attention to all your food and dietary processes. Studies have shown that the look can reduce digestive disorders in patients with ulcerative colitis and IBS.
To Eat Mindfully
- Eat Slowly.
- Focus on eating, turning off the TV and saving your phone.
- Pay attention to how your food will look on your plate and how it smells.
- Choose each bite deliberately.
- Pay attention to the texture, temperature, and taste of the dishes.
Chew Your Food
Digestion begins in the mouth. Your teeth break down food into smaller pieces so that enzymes can better break down the digestive tract. The bad chewing gum was associated with a decrease in the intake of nutrients. If you thoroughly chew food, the stomach must do to bring solid food in a liquid mixture that comes to the small intestine less work.
The production of cheesecake and longer chewing, the more saliva is produced. Saliva helps break through the digestive process in the mouth by breaking down some carbohydrates and fat. In the stomach, saliva, which is mixed with solid foods, such as natural, works in such a way that they flow smoothly in the colon. A good chewable mix ensures that you have enough saliva to digest. This can help prevent symptoms such as digestion and heartburn. In addition, it has been shown that biting reduces stress, which can also improve digestion.
Rebalance Your Stomach Acid
Heartburn is needed for proper digestion. Symptoms of nausea, reflux, heartburn or digestive problems can occur without proper acid. A low level of acidity may occur due to the excessive use of medications that counteract excessive consumption of acid. Other causes include stress, overdose, aging and diets that contain a lot of processed foods. Apple cider vinegar is an easy way to increase the acidity of the stomach. However, rectifying vinegar may be too strong in the gastrointestinal tract. So, eat a little glass of water and drink 1-2 teaspoons (5-10 ml) just before eating. As an alternative, one study showed that chewing gum with cider vinegar reduces the symptoms of heartburn after eating.
Slow Down and Listen to Your Body
If you do not want to pay attention to your hunger and fullness of the watch, it is easy to overheat and experience gas, flatulence and digestive disorders. It is generally believed that your brain needs 20 minutes to recognize that the stomach is full. Although this claim is based on a large amount of science, before your stomach releases hormones in response to food before it reaches your brain, it will take some time. As a result, you can avoid typical digestive problems, eat slowly and observe how you feel. In addition, emotional nutrition has a negative effect on your digestion. In one study, people who ate, when they were afraid, experienced more frequent digestion and bloating. Take time to relax until food can correct the inconvenience of digestion.
Ditch Bad Habits
You know, bad habits like smoking, drinking too much alcohol and eating dinner are not good for your health. In fact, they can also be responsible for the number of digestive problems.
Smoking almost doubles the risk of acid reflux. In addition, studies have shown that quitting smoking improves these symptoms. This bad habit was also associated with stomach ulcers, increased surgical surgery in surgical colitis and cancer of the stomach and intestines. If you have digestive problems and smoke, remember that stopping may be beneficial.
Alcohol can increase the formation of acid in the stomach and cause heartburn, acid reflux and stomach ulcers. Excessive alcohol consumption is related to gastrointestinal bleeding. Alcohol was also associated with inflammatory bowel diseases, leaky intestines and harmful changes in intestinal bacteria. Reducing alcohol consumption can help digestion.
Eating in the evening and falling asleep can cause heartburn and indigestion. Your body has time to digest, and gravity helps to keep food that you eat in the right direction. If you lie down, your stomach may rise and cause heartburn. Sleeping after a meal is associated with an increase in reflux symptoms. If you suffer from digestive problems before going to sleep, wait three or four hours after eating before going to bed to feed food from the stomach to the small intestine.