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Sunday, 2 May 2021

How to improve your digestion naturally ... some suggestions


"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

stay hydrated

Dear reader, 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

32 comments:

R's Rue said...

Thank you

Tom said...

...for many, slowing down is difficult.

Martha said...

Great tips Jan!

Jo said...

Very good advice.

Christine said...

Great tips, thank you.

CJ Kennedy said...

Great suggestions

Anonymous said...

Great info, thanks for sharing!

Not long ago, I got such terrible heartburn that it felt like I was going to have a heart attack, but found out there was nothing wrong with my heart.

Laurie said...

Wonderful advice, great list! Thank you! I think everyone could benefit from these!

Salty Pumpkin Studio said...

Nice List!
Real food is tops. I get depressed and reach for frozen food. Radishes and nuts are snack summer snack foods. Easy to have around.

Elephant's Child said...

Thank you. Good tips that I (mostly) try to live by - helped because I think that real food tastes better.

Sue said...

Great advice, if I eat the wrong stuff it's instant heartburn for me x

William Kendall said...

Good suggestions!

Debbie said...

awesome information...good ideas for all of us!!

Teresa said...

Muy buenas recomendaciones. Besos.

My name is Erika. said...

These are great suggestions for sure.

Conniecrafter said...

so amazing how much goes into digestion

J.P. Alexander said...

Gracias por los consejos parecen muy Ăștiles te mando un beso

peppylady (Dora) said...

Mindfully eating is something I need to work on.
Coffee is on and stay safe

Lorrie said...

We are such complex creatures. These are great tips.

Margaret D said...

Good advice there.

Valerie-Jael said...

An important topic, thanks! Valerie

Inger said...

Wonderful tips, thanks. And now I need to get moving, taking my dogs for a walk. We just had three large dogs come by. I think they live up above here somewhere. So I waited a while to take our morning walk.

This N That said...

Staying hydrated is my big downfall.Thanks for all the tips!!

bill said...

Great recommendations!

Rose said...

This is all good information...if I would just put it to use.

happyone said...

Good advice!!

Linda said...

Good advice. Avoiding stress is not easy.

VENTANA DE FOTO said...

Se ven muy apetitosas, tiene que ser un placer para el gusto consumirlas.

Besos

Magic Love Crow said...

Fantastic post! Thank you Jan! Big Hugs!

Snowbird said...

Another really helpful and useful post.xxx

David M. Gascoigne, said...

Good advice here!

Debbie said...

really good tips...i am lax in some of these areas!!