How to improve your digestion
Do you struggle with bloating, diarrhea or constipation? Statistically, many of us do - especially women. But if you are not digesting properly, it is impossible to have a good mood, healthy thyroid, balanced hormones, or a properly functioning immune system. Digestion is the cornerstone of health. Never say die! There are a lot of helpful changes you can make to your diet that often improve your digestive health.
Always remember: Digestion starts in your mouth. Most people don't chew thoroughly, which makes digestion of food much harder when it reaches your stomach. Chewing is the first stage of proper digestion.
Eat more fermented foods
Fermented foods like kimchee, sauerkraut, pickles, yogurt, or kefir are great for your gut health. They are filled with similar bacteria to your body's own microorganisms that are needed for digestion, such as lactobacillus and bifidobacterium.
If you don’t like fermented foods, opt for probiotics. There are 400 to 500 species of bacteria residing in your gut. If placed on a scale, your gastrointestinal tract bacteria would weigh in at three pounds. Fact is, this bacteria greatly affects both overall physical and mental health. Therefore, take probiotics regularly and you will see results soon.
Exercise can stimulate intestinal contractility because the mixture of movement and gravity helps food travel through the digestive system. Therefore, regular exercise has been shown to improve constipation. Be active at least 30 minutes a day.
Eat more fiber
Your body needs a recommended 20-35 grams of fiber daily. Fiber-rich foods like veggies, oats, or sweet potatoes help digestion and keep it regular. Fiber can also help keep weight gain, heart disease, blood sugar fluctuations, and hemorrhoids away.
Eat more fat
Nevertheless, fiber can be very hard to digest for some people and it can contribute to additional gut problems. Especially those who struggle with constipation can benefit from adding more (good) fat to their diet. Opt for coconut oil, olive oil, grass fed butter, avocados, and oily fish.
Drink more (hot) water
Regularly drinking very warm water, especially in the morning and in the evening, can improve digestive strength and reduce metabolic waste. In addition, water helps to break down the food in your stomach and keeps the digestive system on track. Warm water will help to break down these foods even faster, making them easier for you to digest.