It’s natural to have digestive problems from time to time. Heartburn, gas, constipation, and diarrhea may occur occasionally, but they can seriously disturb your life when they appear regularly.
Fortunately, modifications to your diet and nutrition can make a significant difference in managing digestive difficulties. Furthermore, many of the changes are natural substitutions or new concerns that all stem from the foundation of consuming real food.
Here are a few suggestions to help you improve your digestion naturally.
- Consume 5 to 7 servings of fruits and vegetables every day. When adding extra fruits and vegetables to your diet, be experimental and inventive. Fill your dish with rainbow colors ranging from crimson to dark green. For convenience, stock up on canned and frozen vegetables, but include enough fresh produce in your meals. Plant foods are high in fiber and include a variety of disease-fighting compounds. Improved digestive health has been related to a high-fiber diet.
- Leafy vegetables are high in insoluble fiber, which adds volume to your stool and helps with bowel movement. Leafy greens are high in magnesium, which aids in constipation relief. It accomplishes this by enhancing muscular contractions in the gastrointestinal tract. So eat plenty of spinach, Brussels sprouts, broccoli, and other leafy greens daily.
- Bananas, particularly those that are less ripe, contain resistant starch, which helps feed the healthy bacteria in your gut and improve the gut microbiota. The resistant starch converts to sugar when they ripen, but some helpful starch remains. Because bananas are such a versatile fruit, experiment with how you consume them for breakfast, as a pre-workout snack, or as a dessert dipped in chocolate or nut butter.
- Limit your intake of beef, pork, lamb, and processed meats. Choose poultry or fish over red meat regularly, and minimize processed meats such as salami, bacon, and hotdogs. Smaller servings of meat consumed less frequently are also advantageous. Most people do not require more than 6 to 8 ounces of beef each day. With added fiber, try substituting dried beans for meat. A half-cup of beans contains the same protein as one ounce of meat.
- Apples are high in pectin, a type of soluble fiber. It avoids digestion in the small intestine and is then broken down by friendly bacteria in the colon. Consuming this fruit daily will enhance stool volume. It can help with both constipation and diarrhea. Furthermore, this fruit can significantly reduce the risk of several intestinal ailments, including colon inflammation.
- Fluids aid in the breakdown of meals, allowing your body to absorb nutrients and keep you healthy. Water and fiber both help to keep you regular. Fiber draws fluid into the colon, resulting in softer, bulkier stools easier to pass. When people increase their fiber consumption too soon and do not drink enough water, they may experience digestive discomfort. So, sip away! Don’t you like simple water? Try adding fresh fruit, citrus, or herbs for a taste boost.