If the digestive system is not good, not only do you not eat well, but you are at risk of diseases such as malnutrition, acid reflux, constipation, hemorrhoids… Is there a way to strengthen the digestive system completely naturally? No drugs needed?
Let’s find out 9 ways to help strengthen the digestive system naturally to eat well and ensure nutrition!
1. Strengthen the digestive system with fiber.
Fiber has many benefits for the digestive system. There are 2 types of fiber you need to supplement including:
* Soluble fiber.
Soluble fiber has the ability to absorb water into a gel in the digestive tract, thereby helping to soften stools so that it can move easily in the digestive tract. Soluble fiber can increase the amount of beneficial bacteria in the gut, thereby strengthening the digestive system and strengthening the immune system. Soluble fiber also blocks or slows down the absorption of cholesterol and sugar into the blood, helping to regulate blood sugar and protect the heart.
Good food sources of soluble fiber include legumes, oats, barley, and fruit.
* Insoluble fiber.
This type of fiber is insoluble in water, is not broken down by intestinal bacteria and is not absorbed into the bloodstream. This fiber has the function of increasing mass and easily eliminating excess products in the digestive system. Insoluble fiber can also improve bowel-related health problems such as constipation and hemorrhoids.
Foods high in insoluble fiber such as whole grains, whole wheat flour, nuts, beans, cauliflower, etc.
2. Add to the menu good fats.
For the body to digest well, you need to add enough fat. However, you should only choose to use good fats to absorb nutrients. Studies have shown that omega-3 fatty acids can reduce the risk of developing inflammatory bowel diseases such as ulcerative colitis.
Foods high in healthy fats include flaxseeds, chia seeds, walnuts, and fatty fish like salmon, mackerel, and sardines.
3. Strengthen the digestive system by providing adequate water for the body.
Dehydration is a common cause of constipation. Experts recommend that you drink 2-3 liters of filtered water per day to prevent constipation. However, you may need to drink more if you live in a hot, warm climate or exercise.
Besides water, you can also eat water-rich fruits and vegetables like cucumbers, zucchini, celery, tomatoes, melons, strawberries, grapefruit, and peaches.
4. Avoid foods that are harmful to digestion.
Diets with foods high in refined carbs, saturated fats, and food additives may increase the risk of developing digestive disorders. Food additives including sugar, salt, monosodium glutamate, etc., if used in excess, can contribute to inflammatory bowel disease, the risk of leaky gut syndrome. The trans fat found in many processed foods can negatively affect heart health, increasing the risk of developing ulcerative colitis.
Furthermore, processed foods like low-calorie drinks and ice cream often have artificial sweeteners that can cause digestive problems. Studies show that artificial sweeteners can increase the number of harmful gut bacteria, causing an imbalance in gut bacteria. This condition can lead to irritable bowel syndrome (IBS) and irritable bowel diseases such as ulcerative colitis and Crohn’s disease.
To strengthen your digestive system, you should eat healthy foods like poultry, fish, fruits, vegetables, and whole grains.
5. Strengthen the digestive system by chewing well.
The process of digesting food begins in the oral cavity. Your teeth will crush food into small pieces so that when it reaches the stomach, the enzymes in the digestive tract can more easily digest them. Habits of eating quickly and chewing poorly can reduce nutrient absorption.
When you chew food thoroughly, your stomach has to work less to turn solid food into a liquid mixture that passes into the small intestine. The process of chewing produces saliva, the longer you chew, the more saliva is produced which helps to break down some of the carbs and fats in the meal in the oral cavity. In the stomach, saliva acts as a liquid that mixes with solid food to make it easier to pass through the intestines, helping to prevent symptoms of indigestion and heartburn.
6. Strengthen the digestive system by managing stress to prevent stress.
Prolonged stress through the stress hormone cortisol can “destroy” the digestive system, causing stomach ulcers, diarrhea, constipation, IBS, acid reflux, etc.
When you are stressed, your body will create a fight-or-flight reaction, which means your body will recognize you are in danger or threatened, thereby acting reduced blood circulation throughout the body. This will affect the ability to metabolize food in the stomach, the digestion process stops causing constipation, bloating, abdominal pain …
7. Maintain a regular exercise schedule.
Regular exercise is one of the natural ways to strengthen your digestive system.
Research in healthy people shows that moderate exercise such as cycling and jogging increases bowel movements by nearly 30%. In another study in people with chronic constipation, walking for 30 minutes daily significantly improved symptoms.
You should pay attention to moderate exercise and maintain at least 5 times / week. After eating, you should only go for a light walk, avoid vigorous exercise.
8. Supplementing nutrients to help strengthen the digestive system.
* Some nutrients that may help improve the digestive tract include:
Probiotics: Probiotics are beneficial bacteria that can strengthen the digestive system by breaking down indigestible substances, improving symptoms of bloating, gas, constipation, and diarrhea. Probiotics are found in many fermented foods such as sauerkraut, kimchi, yogurt, etc. You can also supplement through probiotic powder containing a mixture of strains including Lactobacillus and Bifidobacterium.
Glutamine: You can increase your glutamine levels by eating foods like chicken, soy, eggs, and almonds. Glutamine can also be used in dietary supplements, but consult your doctor before taking.
Zinc: Zinc is a very important mineral for gut health, zinc deficiency can lead to various digestive disorders. Zinc supplementation helps in the treatment of diarrhea, colitis, leaky gut and other digestive problems. The recommended daily intake (RDI) of zinc is 8mg for women and 11mg for men.
9. Determined to give up bad habits.
* Strengthen the digestive system.
If you want to improve your digestive health, you need to learn to say “no” to bad habits. Some bad habits that have a negative impact on your digestive system include:
Smoking: Smoking can nearly double your risk of developing acid reflux. This bad habit can also cause stomach ulcers, increasing the risk of surgery in people with ulcerative colitis and gastrointestinal cancer.
Alcohol: Alcohol can increase acid production in the stomach which can lead to heartburn, acid reflux, and stomach ulcers. Excessive alcohol consumption can cause bleeding in the gastrointestinal tract. Alcohol can also cause inflammatory bowel diseases, leaky gut and affect gut bacteria.
Eating late: The habit of eating late and then sleeping right after eating can lead to heartburn and indigestion. Your body needs time to digest, when you lie down, the food in the stomach can back up and cause heartburn. The best way is to eat 3-4 hours before going to bed so that food has time to move from the stomach to the small intestine.
Hopefully with the above 9 ways to strengthen the digestive system will help you get healthy gastrointestinal health, effectively absorb nutrients. Build a healthy diet and habits to get the best health benefits!