Maintaining a good diet is one of the keys of food secrets to take care of your digestive health. Although there are many factors involved in this system, adequate nutrition optimizes the processes of both absorptions of nutrients and elimination of waste.
When dietary habits are unhealthy, the pH of the stomach changes and negative reactions that can affect the quality of life are triggered. Meanwhile, ingesting fiber, probiotics and antioxidant foods improves their functions and prevents diseases.
What other dietary habits help you take care of your digestive health? Actually, there is a lot you can do. For that reason, next, we want to share seven ‘secrets’ that you should keep in mind from now on, even if you still do not have symptoms or problems.
Why is it important to take care of your digestive health?
Digestion refers to a complex process that allows the body to absorb the nutrients that come from food and, later, eliminate those wastes that are not needed. Although he works day and night to perform these functions, sometimes he has difficulties.
The problem is that it can be compromised by poor food choices and exposure to toxins. In addition, it can suffer interference due to slow metabolism, hormonal activity, and emotional state.
If you do not adopt habits to take care of your digestive health, these factors can be triggers of inflammatory disorders, gas, and constipation. In fact, over time can affect major diseases, as is the case of ulcers, gastritis or Crohn’s disease.
The risk of developing a disease of the digestive system is permanent, especially when the diet is not monitored. So, it is important to make some changes to the diet and ingest the nutrients that support its proper functioning. What should you do?
Here we share 7 food secrets to take care of your digestive health
1. Increase fiber consumption
This food secret is high in dietary fiber are key to your digestive health. This essential nutrient helps the body process food, which promotes the expulsion of unwanted waste. In addition, it stimulates bowel movement and decreases cholesterol absorption.
You can get fiber from foods like:
- Raw fruits and vegetables
- Nuts and seeds
- Legumes, such as lentils, chickpeas or beans
- Whole grains
You may interest:7 Reasons to include beetroot juice in the diet
2. Eat probiotic foods
A bad diet alters the pH of the intestinal flora and increases the susceptibility to infections. Therefore, to balance or ‘repopulate’ these live cultures of bacteria, it is convenient to increase the intake of probiotics. Some options are:
- Natural yogurt
- Kombucha tea
3. Consume water and healthy liquids
One of the measures to take care of your digestive health and prevent constipation is to increase your daily water intake. Although sometimes you overlook it, this healthy liquid facilitates the digestion of food and promotes bowel cleansing. Of course, you can meet the needs by taking infusions, soft broths or any natural drink.
4. Choose a good cooking method
Opting for a ‘light’ cooking method is not only determinative for losing weight. Since it helps to preserve the properties of food, they are ideal for improving the digestive process. So, instead of making fried or battered, choose to steam or bake.
5. Moderate consumption of flatulent foods
Foods that form gases in the intestine can produce a feeling of heaviness and indigestion. Therefore, if you want to take care of your digestive health, it is better to moderate their consumption and avoid their combination in one dish. The most common are usually:
- Cauliflower and Brussels sprouts
- Beans and lentils
- Whole Dairy
- Sodium-rich foods
- Carbonated drinks
- Coffee and stimulants
- Chewing gum and sweets
6. Chew food well
The process of chewing food is an ignored part of the digestion process. Most people do not chew enough and ignore that this situation affects digestive health. Why is it so important to do it right?
While a food is in the mouth it receives the action of the enzymes that initiate the degradation of nutrients. In addition, at the same time, the metabolic functions are stimulated so that it releases the hormones that complete the digestion. So, if this process is not done optimally, the digestions are much slower and heavier.
7. Avoid those processed
The additives and chemical compounds contained in some processed foods can cause alterations in intestinal bacteria. On the other hand, these foods are full of saturated fats, proteins, and sugars that slow down digestion.
Although taking them sporadically is not usually a problem, added to the regular diet have a lot to do with inflammation and recurrent stomach disorders. Therefore, to take care of your digestive health you should avoid foods such as:
- Embossed meats
- Fritters and packaged snacks
- Canned and prefabricated meals
- Hamburgers and hot dogs
- Bread and industrial bakery products
Do you already follow these food secrets tips to improve and take care of digestion? If not, put them into practice now. Also, do not forget to supplement them with physical exercise and regular medical check-ups.
We also recommend you to read this article:http://eatfitlove.com/2018/06/06/refreshing-drinks-will-surprise/