Dietary guidelines for better digestion
Your digestive process breaks down the food you eat into the nutrients your body needs. If you overlook your digestive health, your body could suffer problems absorbing those vital nutrients.
The diet you eat and the lifestyle you live have a direct impact on your digestion. Taking measures to improve your digestive health can benefit your digestive system in functioning more efficiently and enhance your overall health and sense of well-being.
Are you confused about how to improve your digestive system? Just try incorporating the below dietary guidelines in your day-to-day life to keep things running smoothly.
Eat five to seven servings of fruits & vegetables a day
Be responsible & eager when it comes to adding more fruits and veggies to your diet. Stock up on canned and frozen veggies for convenience but be sure to incorporate lots of fresh produce into your meals. Plant foods are rich in fiber and carry many disease-fighting chemicals. A high-fiber diet has been linked to a better digestion.
Choose whole grains more often
Look for and prefer packages that say “whole grains” more often than white or processed bread or other grains. Try to choose items with at least 3 grams of dietary fiber per serving for the best benefit.
Limit the amount of processed meat
Choose poultry or fish more frequently than red meat and limit all processed meats. Try replacing meat with dried beans for more fiber. One 1/2cup of beans provides the same amount of protein as in 1 ounce of meat.
Limit foods that have added sugars and animal fats
This diet can produce harmful chemicals in the gastrointestinal tract and cause damage over time. Read ingredient labels for sources of added sugars! Limit high-fat dairy products such as cheese and butter.
Eat on schedule
Eating your meals on a regular schedule can help keep your digestive system in top shape. Always try to sit down for breakfast, lunch, dinner, and snacks around the same time each day.
Drinking plenty of water is good for your digestive health. Fiber pulls water into the colon to smoothen the digestive process.
Staying active can help you maintain a healthy weight, which is good for your digestive health. Make it a habit of including regular exercise into your weekly schedule.
Here are 5 foods that will improve your digestive process -
1) Leafy greens
Leafy greens, such as spinach, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A.
Yogurt is made from fermented milk, typically by lactic acid bacteria. It contains a friendly bacteria known as probiotics, a good bacteria that lives in your digestive tract and can help improve digestion, keeping your gut healthy
Apples are a rich source of pectin, a soluble fiber. Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon.
The sweet tropical fruit papaya contains a digestive enzyme called papain. It aids the digestive process by helping break down protein fibers.
Ginger is a popular ingredient in Eastern medicine that helps improve digestion and prevent nausea. Many pregnant women use it to treat morning sickness.
These are some of the ways to improve digestion, let’s take proper measures in order to support the digestive process in today’s sedentary lifestyle.
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Author of the Blog: Dr. Deepali Shastri
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd