Problems with digestive systems are more common than you would think. Some of us only deal with the issues on an irregular basis, but there are others who have to put up with pain, discomfort, and constipation on a weekly or daily basis.
We owe it to ourselves to create a healthier lifestyle. It’s up to use to do the best for our digestive systems, and that means making some changes to the things we eat and drink.
The changes don’t even have to be that big. Small changes on a daily basis will help us boost our systems and not affect our mental health—too many changes in a short space of time tend to annoy us, as we start to focus on all the things that we can’t have!
This isn’t about a complete overhaul. It’s not about cutting out certain foods, but adding in others and making a conscious effort to cut down on the bad stuff—down not out! It’s time to fuel our bodies in the best way possible to improve our digestive systems.
By making the changes, you can reduce your chances of constipation, decrease the pain you feel due to Crohn’s disease or IBS, and make sure your whole body thanks you for the ingredients you eat.
Here are 12 digestive improving tips that you need to start implementing. And all are tips that you can follow right now.
Get More Fluid on a Daily Basis
Let’s start with something that isn’t usually the first on the list when it comes to digestive tips. I know you were expecting something to do with fruits and vegetables! Yes, we’ll get to them, but they’re definitely not the most important.
Hydration is the topic to start with. Most of us don’t get enough fluid throughout the day. The experts recommend eight glasses of water—or at least eight glasses of fluid—but can you honestly say that you definitely get that much? Think about it carefully. Yes, fluid will include juices, sodas, teas, coffees, and glasses of water.
The eight glasses are around 2 liters of fluid on a daily basis. Now can you tell me that you get enough?
Our bodies need water. Every organ needs it, and if we don’t get enough, then our organs will take it from the least necessary places. Our digestive systems aren’t fully supported because other organs need the water more.
But the water helps to push the food through the system. It helps to soften the waste to avoid constipation. Being fully hydrated can also help prevent inflammation, which causes pain within the digestive system.
If you live in a hot climate, make sure you drink even more water! You could need up to 6 liters a day, depending on where you live or the exercise you do.
Get More Active to Promote Active Bowels
This is one tip that you likely won’t hear much—and definitely not at the top of the list! Being active isn’t just beneficial for the muscles or to lose weight. It’s great for getting the whole body working, including your digestive system and bowels.
Your digestive system can actually work more effectively for the 24 hours after your exercise, especially when you do something that involves the muscle groups around your bowels and intestines. It’s time to get in more weight exercises or core strengthening options.
If you can’t get out and run, don’t worry about it! It’s about doing an activity that suits your capabilities. You can always build your way up to doing more physical and cardio exercises on a daily basis.
This really is something that you can start right now. Find just 10 minutes, to begin with to get your heart pumping and your body sweating. There are even desk exercises that you can do at work to make sure you get some exercise.
Build this up to 30-60 minutes a day. This doesn’t have to be in one sitting! Break it up into 10-minute intervals, and you will find it much easier to do it all.
Opt for High Water Content Foods
As I said, most of us are dehydrated, and this isn’t going to be good for our digestive systems. Well, it’s time to make a few changes to the type of foods that you eat to get more water into your diet. Let’s start simple: add foods that have a high water content.
These foods include cucumbers, celery, tomatoes, and even melons (especially watermelons). You may even find that you’re craving these types of fruits and vegetables because you need the water content from them. Don’t be ashamed of admitting it to yourself and improving your lifestyle.
If you can’t find the actual foods, you can add water content to other vegetables and types of foods. Steam your broccoli and carrots and boil your potatoes in water. You’ll soon find that you’re adding more water to your diet without even thinking about it!
The high water content foods will also be good for the digestive system because of the nutrients within the foods. These foods tend to be high in fibre, and we’ll move onto that next.
Get High Fibre Fruits and Vegetables
Yes, fruits and vegetables are the best options for improving your digestive system. They are packed full of nutrients, including fibre.
Many fruits and vegetables have both soluble and insoluble fibre. Both are needed for the body to work in the way that it should. The soluble fibre helps to promote the workings of the digestive system. It helps to keep the intestines and bowels working effectively. The insoluble fibre doesn’t break down. Instead, it pushes the food through the intestines to avoid constipation. It can also solidify the tools to avoid the runs.
Fibre isn’t just great for the digestive system. It will also break down slowly to keep the whole body healthy and make people feel fuller for longer. You’ll eat less, so your digestive system doesn’t need to do as much work throughout the day!
Focus on Anti-Inflammatory Foods
Most of the issues with the digestive system involve inflammation. This is the body’s natural response to being ill. If the body feels like it is infected, it will release properties to cause some inflammation so that the antibodies can fight the infection.
The problem is our bodies tend to think some healthy foods are bad for us. Our bodies can even think certain types of foods are so harmful that allergic reactions occur. While you need to avoid foods that cause allergic reactions, you should also focus on foods that will help avoid the inflammatory reaction when it’s unnecessary.
Focus on foods that have anti-inflammatory properties. These include the likes of coconut oil, nuts, some fruits and vegetables, and even seeds. Most of them are extremely easy to add to the diet, and you can start right now. Snack on nuts instead of chocolate or use coconut oil in your cooking instead of vegetable oil. You’ll be surprised at the difference you’re making.
Support the Digestive System With Whole Foods
Like fruits and vegetables, whole foods are better for your body because of the fibre. They are also lower in sugar and salt, which means your body is doing less work when you eat them. And since they’re full of fibre, you eat less, so your body doesn’t need to do as much work.
It’s not just about getting any type of whole foods, though. This isn’t about opting for the whole grain pasta or bread instead of the white options.
You need to reach for organic options even more. This can include your meat and veg, as well as other options. When you opt for organic, you get rid of the extra chemicals added to the foods. We have no idea what these chemicals do to us, but we do know that there are more health problems since adding them in than there were before we used them! There has to be a reason for that!
Support your digestive system by choosing the right types of foods when you’re in the grocery store.
Opt for Probiotics on a Daily Basis
You may have heard a lot about probiotics. They tend to be promoted on a daily basis, telling you how you can improve your health and digestive tract. Well, there is some truth to all the advertisement claims.
Our bodies are full of bacteria. The gut can have both good and bad bacteria. While we know that bad bacteria causes health problems, but good bacteria can help to strengthen the digestive system and even keep the bad bacteria at bay.
While good bacteria are created naturally, we can help our systems by feeding them the right ingredients. Opt for probiotics to give your body the best start. They will line the digestive tract, so that even if there is something bad it’s not going to do as much harm as it could!
Get the Right Ingredient Combination
Who would have thought that choosing to eat the right types of foods together would help with improving the digestive system? It turns out that not all food is made equally. Well, you knew that but did you know that combining the right ingredients could help to create a neutral platform?
Some foods are high in acid while others have a more alkaline base. If you eat them both separately, you’re changing the pH level within your body. This can cause heartburn, digestive problems, bowel issues, and so much more. While your body is more on the alkaline side, it is towards the lower end towards the neutral. So you want to help it stay there.
If you’re going to eat something acidic, combine it with something alkaline. Likewise, if you’re going to have an alkaline ingredient, try to combine it with an acid one. You’ll create a neutral pH between them.
One of the best examples of this is adding cheese to your fruit. The alkaline in the cheese helps to balance the acid in the fruit, so your teeth and digestive tract are protected.
Don’t Add Too Much to Your Meals
We like to be adventurous. That often leads to being complex as possible with our dishes. We want to create something exciting and new, right?
Well, your complex dishes are causing problems for your digestive system. With the complex options, your digestive system is having to do far more work than it should need to. You end up having to wait longer for it all to digest fully, and some of it can get blocked or stuck on the way through.
Try to opt for simple meals as much as possible. This doesn’t mean the meals can’t be exciting, but you want to keep it all as easy as possible for your body.
This is something that you can change slowly. Work your way to cutting down on the amount of ingredients that you throw together at once. If possible, eat as many raw ingredients together as possible.
Magnesium Is a Power Nutrient for the Digestive System
If you have digestive issues, there are high chances that you don’t get enough magnesium on a daily basis. This is one of those minerals that the body doesn’t create on its own, so we tend to be deficient in it. In fact, most of us don’t get enough of it, even with a healthy diet!
Magnesium isn’t just necessary for the digestive system. It helps to control 300 reactions in our bodies, so it is powerful and cried out for on a daily basis. But it is powerful for the digestive system, and those who started taking supplements in a study found that they had fewer digestive issues on a daily basis than without it!
The great thing about magnesium is that you can get it easily. It’s in the majority of fruits and vegetables, as well as red wine (one glass a day is all you need) and some meats and legumes. You can also take supplements if you really struggle to get it in your diet.
Focus on Less Stress on a Daily Basis
I know that this is easier said than done for some of us. We constantly seem to have things to worry about. There are money issues, family problems, and life drama thrown at us at the same time.
And if you’re a naturally anxious person, stress can be even worse. It’s important to get this mental health issue treated so you can even think about improving your stress levels.
When you have a healthy mental state, your whole body will thank you. Stress is known as a silent killer. It causes muscle tension, raised blood pressure, poor sleep patterns, and affected bodily functions. Our digestive systems don’t get the help that they need to be able to get out the waste and promote the healthy benefits.
One of the ways that you can release the stress is by making a conscious habit of not worrying. Yes, I know that this is hard but trust me that it can really work. If you can’t do something about a situation, what’s the point in worrying about it? Why are you constantly thinking of the negative outcomes? There are positive ones that could happen.
If you can do something about a situation, then take some action. Make your life better and have a more peaceful setting. This includes getting help for any mental health problem that you currently have to focus on a healthier future. Your digestive system won’t be the only part of your life thanking you.
You’ll benefit in a way that helps you with the final tip to improve your digestive system.
Improve the Amount and Quality of Sleep that You Get
Sleep is powerful. Doctors don’t quite know why we need to sleep; just that it’s a necessary part of the day. Your body will give in if it doesn’t get enough.
But it’s not about the quantity of sleep that you get. You also need to get the best quality of sleep. And yes, good sleep will help to improve your digestive system. It helps to support all your bodily functions because your organs and brain get time to recover from a long day.
One of the most common reasons for poor sleep is stress, so you definitely need to improve that. However, your sleeping position and mattress could also affect the quality of sleep. Your overall lifestyle can also affect the amount of sleep that you get.
Now’s the Time to Make Some Changes
If you want to improve your digestive system, you need to make some changes. All of these tips can be implemented today—yes, right now. Some of them will take time for your digestive system to benefit from, so there’s no time like the present to take the steps.
Improve your digestive system, and you will improve the rest of your life. You’ll make it easier for your body to absorb nutrients and you’ll have less pain on a daily basis. What are you waiting for?