We have all been at a point where we were constipated without knowing why or been too bloated to a point where we felt uncomfortable. What aids a lot to maintain and live a healthy productive life is our digestive system. It is responsible for breaking down the food we eat and converts to nutrients that is essential for our bodies and eliminating waste. It literally works every moment to convert what we eat into energy therefore neglecting it can cause health diseases. When it comes to taking care of your digest health, it’s just about taking simple steps to improve your overall health. You shouldn’t wait unitl you experience a certain problem, you should incorporate a daily routine that aids your digestive health.
The Power of Probiotics
Probiotics aid a lot in food digestion and maintain good immune system.
Having a probiotic can be taken as asupplement and found in Good Health Nutrition and can be taken from naturalsources of greek yogurt, kefir, or apple cider vinegar. Incorporate that inyour daily nutrition to maintain a healthy digestive health.
More Fiber!
Eating fiber-rich foods will make us absorb water in the intestines, ease bowel movements and aid to a healthy digestive bacteria that is essential for normal digestion.
High-fiber foods include:
- Apple
- Artichokes
- Beans (black / red/ baked)
- Barley
- Oranges
- Mushrooms
- Chia Seeds
- Almonds
- Avocado
- Bran flakes
- Broccoli
- Green peas
- Lentils
- Pear
- Raspberries
- Whole grains
- Quinoa
- Increase your water intake
No matter how we know how water is important to us – most of us fail to incorporate it in our daily routine as much as we should. Try to invest in a bottle to be with you wherever you go and infuse fruits in your water for more hydration and better taste. Drink 1-2 glasses of water before each meal with about 30 minutes to improve the digestion process. Please note to not drink right before or after you eat as the water will dilute the digestive juices. Fiber also allows stools to pass through easily by pulling the water into the colon.
- Raw Foods ALL The Way
The more processed food you’ll eat, the more bloated you’ll feel and the more you’ll bound up having digestive disorders. By eating raw or whole foods and eliminating processed food, you will have a really healthy digestive system! Examples of these foods that you should be limiting:
- Artificial sweeteners
- Sweetened Dairy Products (e.g. icecream, frozen yogurt)
- Soda and Low-calorie drinks (e.g. diet drinks, energy drinks)
- Junk Food
- Fried Food
- Foods containing Trans Fat (e.g commercial baked goods, donuts, cakes, cookies, biscuits, microwave popcorn, candy, fried fast food, frozen pizza etc)
- Cold Cuts and Hot Dogs
- Salty Food
- Refined White Sugar
- Refine White Flour
- Incorporate more of the foods that aid digestion in your nutrition routine:
- Dried Plums
- Oranges/Orange Juice
- Fennel
- Lemon/Lemon Juice
- Chamomile
- Peppermint
- Ginger
- Dandelion
Vegetables that are high in insoluble fiber include:
- Greens (Kale, lettuce, arugula, spinach etc)
- Peas
- Green Beans
- Bell Peppers
- Eggplant
- Celery
- Onions, garlic, shallots, leeks
- Broccoli
- Cauliflower
Vegetables that are high in soluble fiber and these are more recommended for those who have digestive problems:
- Carrots
- Potatoes
- Sweet Potatoes
- Beet Root
- Squash
- No matter what you’re doing, keep moving!
This is something from my personal experience: doing abs and core exercises reduce bloating as they’re strengthening the core. If you incorporate 30 minutes of exercise each day, this will highly aid to a healthy digestive system. It doesn’t have to be training intensively, it can be yoga, Pilates, swimming, stretches or any workout that is low intensity. Every workout counts. Every move counts.
