How To Improve Your Digestive System Naturally

digestive system

Having an upset stomach for a prolonged period can be crippling. Most people get some sort of digestion problems occasionally such as gas, heartburn, constipation, sickness and any other type of ailment. When things persist, it can have a serious effect on your everyday life and quality of life too. Luckily, illnesses to do with the digestive can be treated naturally through lifestyle changes and a healthy balanced diet. In this article, we will go through some helpful tips on how to improve your digestive system naturally.

Eat Healthily

A western diet is known to be high in saturated fats, refined carbs and lots of additives that don’t actually need to be in food. This can cause digestive disorders that will not be pleasant to experience. The reason for this is that some additives can cause gut inflammation which can then lead to an illness called leaky gut. Saturated fats can also affect your gut as it causes IBS as well as being a contributor to heart disease. You can help reduce these symptoms by eating a controlled healthy balanced diet with whole foods rather than unhealthy items.

Get More Fibre In Your Diet

Two kinds of fibres are fantastic for your digestive system. The first is soluble fibre, this absorbs water and makes your stool bigger. The second is insoluble fibre which basically cleans you out and keeps things moving. A diet high in fibre will reduce the risk of haemorrhoids and ulcers. It isn’t hard to improve the amount of fibre in a diet but if you are, then probiotic supplements can also help with your digestive system.

Food High In Fibre:
  • Berries
  • Avocado
  • Beans and Lentils
  • Broccoli

Consume Only Healthy Fats

It is easy to say that you won’t eat any fats in your lifestyle changes as this just isn’t going to last. It isn’t healthy either. You need fats in your diet. Healthy fats can seriously improve your energy levels whilst also reducing the fact that you will go obese. Healthy fats can also help you feel fuller quicker and help the absorption of nutrients that the body needs. Omega 3 is a fatty acid that is really amazing as it helps to reduce the inflammation of the gut. Some foods that are high in omega 3 include salmon, nuts and seeds.

Foods High In Healthy Fats:
  • Avocado
  • Eggs
  • Dark Chocolate
  • Nuts

Stay Hydrated

The reason why people get constipation is due to them not being hydrated enough. You should aim to consume at least 1.5-2 litres of fluids a day. This doesn’t mean anything caffeinated though as this does not do the same thing. This is a controversial opinion as this can completely depend on where you live in the world. If you live in a colder country, then this is correct but if you live somewhere that is warmer, then you should obviously be consuming more liquids due to one perspiring. Water is not the only option for you as you can drink cordials, herbal teas and seltzer water. If you eat more fruit and vegetables high in water can also do the trick such as cucumber, courgette, melons and berries.

Eat Mindfully

It is too easy just to make your dinner and sit down and watch television. But when you do this, you don’t pay attention to what you are eating and will often rush it down. This is due to you not concentrating when you eat your food which will then cause bloating and the feeling of being too full, indigestion and gas. By taking some time to concentrate whilst you eat, you will feel fuller quicker and your gut will thank you for it.

How To Be More Mindful When Eating:
  • Eat slow
  • Turn everything off when eating
  • Sit at a table
  • Concentrate on tastes and smells
  • Select your bite consciously
  • Pay attention to how you eat

Get Moving

Regular exercise has countless benefits for the body and can help with your digestion. This helps due to exercise and gravity doing the work for you as it helps to bring your food down and pass easier. This is why it is recommended to go for a short walk after meals to help you process the food easier. There is a study that explains that exercise can improve your gut transit by up to 30%. Other studies suggest that if you are constipated, going for a walk can help reduce this.

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