Do you feel bloated all the time, or suffer from constipation and heartburn? Feeling bloated is normal, but if you are permanently feeling bloated, this needs to be investigated further by a healthcare practitioner to rule out any possible underlying health condition.
Diet and lifestyle changes can have a positive impact on your gut health
One of the major causes of Bloating we are going to discuss here is Indigestion. This simply means that the food in your stomach takes time before it digest. Symptoms of Bloating can be very uncomfortable and can lead to lethargy and depression.
Fermentation take place when food moves too slow through the digestive track and this may cause harmful bacterias to grow, thereby causing inflammation to the intestines. The chronic inflammation contributes to more slow digestion.
Here are Helpful Tips on How to Improve Digestion and Tone Your Digestive Tract.
1. Increase Your fiber Intake.
Fibers strengthens and tones the muscles of the intestines effectively, it also helps in detoxification by picking up waste as it moves through the intestines. A high-fiber diet reduces risk of digestive conditions such as ulcers, hemorrhoids and reflux.
Three common types of fiber are Soluble, Insoluble fiber and Prebiotics.
Soluble fiber absorbs water and helps add bulk to your stool. They are mainly found in oat bran, legumes, Oat bran, Seeds and Nuts. While Insoluble fiber helps your digestive tract keep everything moving smoothly. Raw fiber comes in fruits and vegetables.
Diets high in Probiotics reduces the risk of Inflammatory bowel conditions. This fibers can be found in many Fruits, Vegetables and Grains.
2. Eat Natural Food
Diets high in processed foods contributes to a higher risk of digestive disorders. Eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.
3. Stay Hydrated
Low fluid intake is a common cause of constipation. Drink 2 litres of water or non Caffeinated fluids per day to prevent constipation. Herbal teas are also very helpful.
Include fruits and vegetables that are high in water, such as Cucumber, Tomatoes, Watermelon, Grapefruit, Geaches, Zucchini, Celery and Strawberries.
4. Eat Slowly and Avoid Eating Too Much
Eating too much or too fast can lead to bloating, indigestion and Gas. Eating Slowly and in Small quantity helps prevent digestive issues.
5. Eat Healthy Fats
Healthy Fat is needed for proper nutrient absorption. Omega-3 fatty acids can decrease risk of developing inflammatory bowel disease
Chia Seeds, Nuts, Flaxseeds, Salmon Fish, Sardines and Mackerel are all high in Omega-3 fatty acid
6. Avoid Eating Late at Night
When you eat late at night and then go to bed almost immediately, it can lead to heartburn and indigestion. This is because, your body needs time to digest the food and keep the food moving in the right place. When you lie down, the contents of your stomach may rise up and this can lead to Heartburn or increase in Reflux.
To improve digestion, try to avoid these bad habit.
7. Avoid Excessive intake of Alcohol
Excessive Alcohol increases acid production in the stomach and can cause Bleeding in the Gastrointestinal Tract, Stomach ulcers and Acid reflux. It can also cause inflammatory bowel diseases and leaky gut. To avoid inflammations and improve digestion, you have to reduce your consumption of Alcohol.