How to Keep Your Digestive System Healthy

Did you know that 7 out of every 10 people experience digestive or gut health issues in India? Your digestive system is crucial to your overall health, impacting everything from your immune system to your mental well-being. Without a properly functioning digestive system, your body cannot absorb the essential nutrients it needs to maintain good health and energy levels. This underscores the importance of understanding how to keep your digestive system healthy.

The importance of digestive health extends beyond merely avoiding stomach aches. This includes proper nutrition, exercise, controlling stress levels, and adequate water intake. In this article, we will look at different ways and measures you can take to keep your digestive system healthy. Here, you will find information on what to eat and what not to eat, changes in daily habits, and when to consult a specialist.

Understanding Your Digestive System

The digestive system includes several vital organs: the mouth, oesophagus, stomach, small and large intestines, liver and pancreas. These organs are involved in the digestion and absorption of nutrients from the food you eat. Proper digestion enables your body to absorb essential nutrients that are vital for its correct functioning, boosts your immunity and can even dictate your moods.

Indigestion, flatulence, constipation, and diarrhoea are some of the common digestion disorders that may result from poor diet, stress, or lack of exercise, among other factors. It is crucial to know how to avoid and treat these issues to ensure the proper functioning of the human gastrointestinal tract. The relationship between the digestive system and health has been explained in various scientific papers, stressing the significance of a healthy gut​.

Diet and Nutrition for a Healthy Gut

• Fibre-rich foods: Fibre is crucial for digestion. Foods like whole grains, fruits, vegetables, and legumes provide the necessary roughage to keep things moving smoothly in your intestines. The importance of roughage for a healthy digestive system cannot be overstated. Fibre helps prevent constipation and keeps your digestive system running smoothly​.
• Probiotics and prebiotics: These are living microorganisms that are beneficial to the human body and are present in foods such as yoghurt, kefir, sauerkraut, and kimchi. Probiotics are the friendly bacteria that live in the human body, and prebiotics like bananas, garlic, and onions are food for these friendly bacteria. Both are good for gut health and including both in your diet helps maintain a healthy gut and proper digestion.
• Hydration: Consuming more water aids in emulsifying fats and soluble fibre allwoing these substances can be eliminated from the body. It is recommended that you drink at least eight glasses of water per day. Drinking water is crucial in avoiding constipation and properly functioning the digestive system​.
• Limit processed foods and unhealthy fats: Saturated fats and processed foods take longer to digest and encourage the development of harmful bacteria in the gut. Choose whole foods, the foods that are not processed, as much as possible. Such foods are usually more nutritious and contain more fibre6, which is essential for the digestive system.
• Mindful eating: Slow and conscious eating helps improve digestion and can reduce the tendency to eat large portions, which can cause stomach discomfort. Chewing your food properly can help digestion and absorption of the nutrients in the food​.

Lifestyle Factors for Optimal Digestive Health

• Regular exercise: Physical activity helps move food through the digestive tract and can prevent some cases of constipation. It does not necessarily mean that one has to go for rigorous exercises such as running, but simple exercises like walking or even practising yoga can be very beneficial. Physical activity also has an anti-inflammatory effect and positively affects gut microbiota composition.
• Stress management: Prolonged stress can also affect your digestive system, causing issues like heartburn and IBS. Some practical ways to reduce stress include meditation, yoga, and deep breathing. Since stress significantly impacts the digestive system, it is essential to look for methods of managing stress.
• Adequate sleep: Lack of sleep is associated with obesity and other digestive complications. It is recommended that you take 7-9 hours of sleep per night to allow your body the necessary rest. Proper sleep also helps with digestion, as it gives your body a chance to rest and recover.
• Avoid smoking and excessive alcohol: Smoking and excessive consumption of alcohol are some of the activities that have an adverse effect on your digestive system. Smoking damages the muscle at the end of the oesophagus, and this causes acid reflux and heartburn. Alcohol can affect the production of stomach acid and slow down the process of digestion. Reducing these habits can help you improve your digestive system​.

When to Seek Professional Help

Although there are many things that you can do to enhance your digestion, certain circumstances require the intervention of a qualified physician. If you experience signs such as chronic abdominal pain, blood in the stool, severe diarrhoea, or loss of weight, you should consult a doctor. It is recommended to have a check-up once in a while so that one can be checked and treated for any signs of digestive problems that may arise.

Conclusion

Maintaining a healthy digestive system is vital for overall well-being. You can support your digestive health naturally by incorporating a balanced diet rich in fibre, probiotics, and prebiotics, staying hydrated, exercising regularly, managing stress, and getting enough sleep. Remember, if you experience persistent digestive issues, it's essential to seek professional advice. Start making these changes today and enjoy the benefits of a healthy gut.

For a personalised meal plan and more tips on keeping your digestive system healthy, check out FITFEAST.