WellHealthOrganic: Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea. However, when these symptoms occur frequently, they can cause major disruptions to your life.

Your digestive system is working nonstop to fuel every cell in your body and efficiently remove the waste. Neglecting your digestive system can have adverse effects that influence every part of your life. Your diet and other lifestyle choices greatly impact your digestive health and are often areas where small changes can have a big impact.

Here are some ways that lifestyle choices can improve your digestive health.

WellHealthOrganic Simple ways to Improve Digestive System

 

Eat fruits and vegetables:

• Provide healthy nutrients and fiber.
• Antioxidants fight cancer.
• Fiber prevents constipation.

Choose whole grains and nuts:

• Whole grains have fiber, iron, and antioxidants.
• Good for gut bacteria.
• Examples: brown rice, oatmeal, popcorn, whole wheat.

Limit red and processed meats:

• High in sodium, fat, nitrates.
• Linked to cancer, heart disease.
• Opt for chicken, fish, legumes.

Limit added sugars:

• Cause inflammation.
• Found in many processed foods.
• Opt for fruits, unprocessed foods.

Cook healthier:

• Avoid fried, grilled foods.
• Use healthier cooking methods like steaming, stewing.

Eat foods with probiotics:

• Maintain healthy gut.
• Examples: yogurt, kimchee, garlic.

Stay hydrated:

• Prevent constipation.
• Drink water, green tea, black coffee.

Exercise regularly:

• Improves digestion.
• Reduces risk of bloating, constipation.
• Walk after meals, 30 mins/day exercise.

Maintain a healthy weight:

• Reduces risk of digestive issues.
• Follow healthy diet, exercise.

Don’t smoke:

• Increases risk of acid reflux, ulcers.
• Quitting improves symptoms.

Get enough sleep:

• Lack of sleep affects digestion.
• Aim for 7-9 hours per night.

Reduce stress:

• Linked to digestive issues.
• Manage with yoga, meditation, etc.

 

Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Practices such as mindful eating, stress reduction and exercise can also be beneficial.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.

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