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Many people experience digestive issues like gas, abdominal cramping, heartburn, upset stomach, or constipation every now and then. While these occasional digestive problems are common, they can be a disruption, taking the enjoyment out of eating and social events.
If you suffer from one or more of these occasional digestive issues, your diet and other lifestyle choices can greatly impact your digestive health. And small changes you make can have a big, positive effect.
Discover 6 tips that will improve your digestive health below.
6 Tips on How to Help with Digestion
Try these 6 tips for mild digestion concerns. However, if you experience severe or ongoing digestive problems, it’s highly recommended to seek medical guidance.
1. Eat More Fiber
Fiber has a wide range of health benefits, such as lowering cholesterol and reducing the risk of heart disease. Consuming a high-fiber diet can help improve digestion by regulating bowel movements. Good sources of fiber include fresh fruits and vegetables, whole grains, nuts, seeds, and beans.
Note that it’s important to drink plenty of liquids so the fiber can absorb enough water to be able to pass through the digestive system easily.
2. Eat Whole Foods
Processed foods are typically high in saturated fat, refined carbohydrates, and food additives. They have been linked to a higher risk of digestive disorders.
Whole foods, on the other hand, are minimally processed, rich in nutrients our bodies need, and offer a lot of health benefits. Eating a diet that consists of plenty of whole foods (i.e., low in trans fats, food additives, and artificial sweeteners) may improve your digestion and protect against digestive diseases.
3. Exercise Regularly
One of the best ways to improve your digestion is to exercise regularly. Physical activity increases blood flow to the muscles in the digestive system, helping food travel through your digestive system more quickly. This reduces the risk of nausea, bloating, and constipation. Exercise can also improve the symptoms of inflammatory bowel disease.
Good exercise choices include taking a walk after meals or doing 30 minutes of moderate to vigorous exercise daily. If you’re not already exercising regularly, start by incorporating a slow walk around the block after meals to help ease bloating and reduce feelings of fullness. This is an especially great way to help digestion after a big meal.
4. Avoid Trigger Foods
Different people react differently to various foods. However, certain foods commonly cause digestive problems, including:
- Processed foods
- Acidic foods (like citrus and vinegar)
- Fried foods
- Caffeine
- Alcohol
- Spices
- Sweeteners
Limiting your intake of these foods can help improve digestion. Try eliminating one at a time and pay attention to how each one affects your digestion so you can learn what your specific triggers are.
5. Hydrate
Suffer from occasional constipation? There’s a good chance you’re not drinking enough water throughout the day. Drinking water helps prevent constipation and supports healthy bowel function.
The amount of water you need per day will vary based on factors such as the climate, the amount you exercise, if you’re sick, and more. However, on average, 13 cups of fluid daily are recommended for men and 9 cups of fluid are recommended for women each day.
In addition to water, you can meet your daily fluid intake with herbal teas and other non-caffeinated beverages like seltzer water. Fruits and vegetables that are high in water, such as cucumbers, peppers, apples, and oranges count toward your daily fluid intake.
6. Take Supplements that Support Digestion
A convenient way to help with digestion is by incorporating gut-supporting nutrients into your diet with supplements that promote digestive health. Country Life Vitamins offers a couple of natural supplements that are great for digestion:
- Papaya Digestive Support contains digestive enzymes that help you break down the food you eat, assisting with digestion and the absorption of nutrients.
- Our Activated Charcoal Capsules help relieve occasional digestive discomfort. Charcoal binds to intestinal gases in the body, aiding you during digestion, and may also help lessen intestinal gas.
Be proactive about your digestive health by following these tips, including getting a supplement that will help ease digestive issues at Country Life Vitamins.
Sources:
https://www.medicalnewstoday.com/articles/325822
https://www.healthline.com/nutrition/ways-to-improve-digestion
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