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Saturday, 28 July 2018

Ways to Improve Your Digestion Naturally !



"The 12 Best Ways to Improve Your Digestion Naturally.

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhoea. However, when these symptoms occur frequently, they can cause major disruptions to your life. Fortunately, diet and lifestyle changes can have a positive impact on your gut health.
Here are 12 evidence-based ways to improve your digestion naturally:-

1. Eat Real Food
Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

2. Get Plenty of Fibre
A high-fibre diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fibre are soluble and insoluble fibre, as well as prebiotics.

3. Add Healthy Fats to Your Diet
Fat keeps food moving smoothly through your digestive system. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

4. Stay Hydrated
Insufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have a high water content.

5. Manage Your Stress
Stress can wreak havoc on your digestive system. Incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

6. Eat Mindfully
Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

7. Chew Your Food
Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

8. Get Moving
Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

9. Rebalance Your Stomach Acid 
Low stomach acid may cause digestive symptoms such as nausea, heartburn, indigestion and acid reflux. Drinking 1–2 teaspoons (5–10 ml) of raw apple cider vinegar diluted in a glass of water before meals may help increase your stomach acid.

10. Slow Down and Listen to Your Body
Not paying attention to your hunger and fullness cues and eating when you’re emotional or anxious can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

11. Ditch Bad Habits
Bad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive issues. To improve digestion, try to avoid these damaging habits.

12. Incorporate Gut-Supporting Nutrients
Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.

The Bottom Line
Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or chronic digestive symptoms. Eating a whole-foods diet high in fibre, healthy fat and nutrients is the first step toward good digestion. Practices such as mindful eating, stress reduction and exercise can also be beneficial. Finally, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well."

Words above taken from an article by Melissa Groves RD.
Read her full article, with all relevant links here

Regular readers will know … there is a variety of articles and recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

24 comments:

Anonymous said...

Who'd have thought eat real food at number one - so sensible.
Ted

eileeninmd said...

Hello, great info and advice. Thanks for sharing. I should try # 9.

Have a happy weekend!

Betsy Adams said...

Very good list... I do 'most' of them --but still have some digestive problems... I've read about the Apple Cider Vinegar before --but haven't tried it. Maybe this is the time to try!!!! Thanks.
Hugs,
Betsy

laurie said...

excellent advice! Thanks!

Tom said...

...what a colorful group of vegetables.

wisps of words said...

And all of this is common sense.

But common sense, is not as common, as it should be.

Valerie-Jael said...

Lots of great advice. Hugs, Valerie

Jo said...

Great advice.

riitta k said...

Your vegetable photo inspires to eat ALL of them :) No digestive problems, lucky me.

William Kendall said...

Good recommendations!

Bob Bushell said...

You have got it Jan, beauty for your mind.

Teresa said...

Me encantan. Saludos.

sandy said...

good list, thanks.

Elephant's Child said...

Real food is the key to so much.

Author R. Mac Wheeler said...

I try to do all of those.

Could get more fibre. More veggies.

I'm married to a snackaholic...if it's around I eat it...my biggest downfall.

Christine said...

Great tips!

peppylady (Dora) said...

Thanks for the reminder

Phil Slade said...

All good, sound advice as usual. If only everyone would would follow those tips the nation would be a lot healthier in mind and body.

baili said...

incredible post my friend!
thank you for precious informative piece writing

Thickethouse.wordpress said...

Beautiful photograph! I think I may make some refrigerator soup today and some roasted egg plant cubes.

Karen said...

Thanks for this excellent article.

Linda said...

Some of us are "so far gone" that we have to limit fiber. I keep hoping to find a real cure for SIBO (small intestine bacterial overgrowth) so I can eat more normally without getting reflux.

carol l mckenna said...

Wonderful ideas for healthy eating ~

Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)

Magic Love Crow said...

Thank you Jan! Great advice! Big Hugs!