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Friday, 1 May 2020

Some suggestions on how 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


Valerie-Jael said...

Lots of good, sound advice, thanks. Valerie

Susan Kane said...

All you have written is except. We need to eat more fish, esp. salmon, once a week.

Lowcarb team member said...

Susan Kane said...
All you have written is except. We need to eat more fish, esp. salmon, once a week

Hello Susan, thanks for your comment.
Yes, Eddie and I include salmon and other fish in our weekly menu plans.
There is an interesting article/post about Omega-3 Fatty Acids Benefits, Uses, and List of Foods that you and other readers may find of interest.
Link here

As it's Friday as I type this … enjoy the upcoming weekend as best you can in the current Covid 19 situation.

All the best Jan

DVArtist said...

Yes this will do it. Happy May day.

mamasmercantile said...

Great advice.

eileeninmd said...

Happy May! Good advice and post. Thanks for sharing!

Enjoy your day, wishing you a happy weekend!

Kay said...

We do try to do these things. Actually we’ve been even more careful since we’re stuck at home and not eating fast foods anymore.


Buenas recomendaciones, las tendré en cuenta.


Elephant's Child said...

Some excellent advice.
I do try and stick to real food - and believe that in addition to its other benefits it simply tastes better.

Sue said...

Lots of great advice here, shame eating your body weight in chocolate isn't included! Take care and have a great weekend, Sue xx

CJ Kennedy said...

Good advice.

Christine said...

Thanks for this great advice!

A Cuban In London said...

Very useful tips. Thanks.

Greetings from London.

happyone said...

All very good advice.

Bill said...

Lots of great advice, thank you.

Victor S E Moubarak said...

A lot of good advice here. Thank you Jan for taking the trouble to prepare this list.

God bless.

Bleubeard and Elizabeth said...

Really sound advice. Thanks for sharing.

JFM said...

I love these types of informational posts Jan...thank you 💗

Stay Safe 🌷

peppylady (Dora) said...

Good common sense.

Practical Parsimony said...

Good advice for anyone, regardless of digestion.

baili said...

exceptional read dear Jan :)

your sharing always provide guideline for healthy life and i really appreciate that :)

thank you for wonderful knowledge once again!
blessings to your days ahead!

Jo said...

Lots of very good advice there.

L said...

Great advice!

carol l mckenna said...

Great advice ~ now to 'follow it' ~ thanks ^_^

Be Well,
A ShutterBug Explores,
aka (A Creative Harbor)

Shari Burke said...

Very useful info here! Thanks for posting :-)

Connie said...

Great advice in this post. Thanks! Hope you are safe and well.

Debbie said...

what a great article with some very useful tips!! some i do, others not as much!!

Jenn Jilks said...

These are wise words for general health!

Magic Love Crow said...

Great list! Thank you Jan! Big Hugs!

Cyrus Embry said...

Great suggestions for a healthy digestive tract