How To Keep Your Digestive System Healthy

Most people don’t pay too much attention to their digestive tract until it starts to act up, which can be in the form of bloating, constipation, and heartburn. As you get older, watching your diet closely becomes more important. 

The digestive system breaks down the food that you eat into the essential nutrients that power your body. It’s composed of the digestive tract, stretching from the mouth to the stomach and small intestine, as well as the liver, pancreas, and gallbladder. If your tummy starts acting up, you know it’s time to watch your bad eating and drinking habits.

Whether you’re on a fat-burning diet or just trying to develop better habits, here are some key tips on keeping your digestive system healthy: 

1. Eat Fiber

Veggies and whole grains not only contain valuable nutrients, but they’re also packed with dietary fiber, which plays an essential role in digestion. 

Soluble fiber helps your digestive system absorb water. This type of fiber is commonly found in grains like oats and barley, as well as beans, nuts, and seeds. Insoluble fiber, which our body cannot digest, helps keep things moving through your digestive tract. Wheat bran, whole grains, and veggies are great sources of insoluble fiber. 

Eating plenty of each kind of fiber will keep your digestive tract running without a hitch. 

2. Add Healthy Bacteria

A major key to our gut health is the flora and fauna that make their homes in your belly, both of which are bacteria. Most of the microorganisms that live in the digestive tract are beneficial and may even impact our mood and emotional well-being. Having the right bacteria in your belly will help you reduce inflammation, increase nutrient absorption, and improve immune system health.

Unfortunately, a number of factors have led people to have low levels of gut bacteria. Not breastfeeding, being born by c-section, or a lack of exposure to dirt and allergens at an early age could leave your stomach bacteria in a poor state, and, ultimately, your health. Low gut bacteria levels can lead to an increased inflammatory response from the immune system, which in turn leads to all sorts of discomfort. 

Fortunately, there are different ways to encourage healthy bacteria to flourish in your belly. Eating plenty of prebiotic foods like fruits and veggies gives bacteria food. Probiotic foods like yogurt, kefir, and fermented pickles, such as sauerkraut and kimchi, can introduce healthy bacteria to your digestive system, but only at low levels. 

To give your digestive system a probiotic boost, probiotic supplements may be in order. Check out this guide to probiotics to learn more about the positive impact of beneficial bacteria on your gut health. 

3. Stay Hydrated

Drinking more water can solve many health issues. This is because water works together with fiber to keep your digestion moving while reducing cramps or gas. It also helps flush toxins out of your body and powers your perspiration.

If plain old water is a bit boring for you, try adding low salt soups to your meals. Alternatively, herbal tea or water with some fruit added will do the trick. As long as it doesn’t contain too much salt, sugar, caffeine, or alcohol, it should quench your thirst and support a healthy stomach.

4. Avoid Fats

It might not surprise you that cutting down on processed foods can help our stomachs, but cutting down fats, in general, can, too. 

Fats are one of the heaviest things we put in our bodies, and one of the hardest for our bodies to break down. They can stay in the digestive tract for a long time, making everything run that much more slowly. The body even produces some potentially harmful chemicals in breaking down sugary or fatty foods. 

A rich meal is more likely to leave you feeling constipated. Thus, opt for lean meats and meals that are low on grease. Also, don’t forget to eat plenty of healthy fats in the form of fish, nuts, and avocados. 

5. Exercise

A bit of physical activity gets everything moving. Regular exercise increases your blood flow, metabolism, and fosters a well-functioning digestive system. 

It also strengthens the muscles in your abdomen and reduces feelings of fatigue and constipation. Plus, maintaining a healthy weight can also ease the work your digestive system has to do.

6. Cut Down on Stress – and Bad Habits

Whether you like it or not, the stress you feel from work or other situations takes a toll on your gut. For instance, it may increase acid levels in your stomach, lead to bloating and cramps, or cause you to empty your bowels more frequently. Thus, keeping stress to healthy levels will reduce its impact on the digestive system. 

The same thing goes for bad habits. Sugary foods, smoking, and alcohol all have a negative impact on the digestive system. Smoking, in particular, reduces the pressure in the esophagus, causing acid reflux or heartburn to occur. 

7. Eat Regularly and Chew Your Food!

Eating regular, light meals will allow your digestive system to adjust to a steady rhythm. Dining at odd times or indulging in rich, heavy or large meals can overtax the stomach, giving you uncomfortable results. Just like sticking to a regular sleep schedule will help you sleep better, eating at the same time every day will keep everything running smoothly through your digestive tract. 

Chewing your food well might seem terribly simple, but your mouth is the first stage in your digestive system. Your teeth and saliva will break down large bits of food into pieces that are small enough for your gut to deal with. So, the more thoroughly you chew up front, the less work your digestive system will have to do down the line. 

Conclusion

There are so many ways on how our digestive system can make you feel uncomfortable. Nowadays, inflammation, bloating, gas, and heartburn might seem the unfortunate norm as you grow older. Fortunately, a few key habits can keep it running smoothly, regularly, and comfortably. And, after all, a happy stomach means a healthy you!