It is often said that the key to a healthy life starts with good digestion and Your Digestive Health. The digestive system is the powerhouse of your body, where nutrients are converted into energy for your cells and tissues. It’s also responsible for eliminating toxins from your body.
The health of your digestive system affects every aspect of your well-being: physical, emotional, mental, and spiritual. And while you can improve it through diet and exercise, sometimes nature needs a little help for things to go smoothly again. This is especially true if you’ve been struggling with symptoms like gas or bloating, constipation or diarrhea (or both), heartburn or acid reflux, mucus in stools (or lack thereof), food sensitivities/allergies, or any other digestive discomfort.
The good news is that there are many ways to take control of your digestion and Your Digestive Health. This article will give you several tips and strategies on how to take control of your digestive health by using natural digestive health supplements, choosing better foods for your body, and concentrating on simple healthy habits.
Here are five simple steps that you can start applying now:
- Eat Whole Food, Not Processed Food
Processed food is rampant in society for convenience reasons. However, as health consciousness has increased over the last couple of decades, people have become more aware of the adverse effects of chemicals and preservatives on their health. In addition, processed foods often aggravate your digestive system by creating an inflammatory response in your gut.
You might want to consider going back to the basics by focusing on foods as close to their natural form as possible. Eating whole foods is a positive habit change that will benefit your digestive health. They are generally easier to digest, contain the nutrients your body and digestive system need to be healthy and lack the chemicals that can trigger digestive distress.
- Identify Food Intolerances
Did you know that around 10.8% of adult Americans have at least one food intolerance or allergy? Food intolerances generally show up as digestive symptoms like gas, bloating, diarrhea or constipation. To identify food intolerances in your diet, consider keeping a food/mood journal. Keep a record of how you feel after eating certain foods and pay attention to patterns. Although everyone has different intolerances, there are a couple of common culprits:
- Gluten – This protein can be found in wheat, barley, rye, and more. It’s what gives bread and baked goods their chewy texture. However, it can be difficult for your digestive system to break down gluten, so it can cause bloating and other discomforts in some individuals. Some folks benefit from taking gluten intolerance supplements to help them with these issues.
- FODMAPs – This stands for Fermentable Oligo-, Di- and Mono-saccharides And Polyols. FODMAPs are present in various processed foods and can cause digestive distress in some individuals. Foods that contain high amounts of FODMAPs include onion, garlic, apples, cauliflower, and beans. Gluten-containing foods will also be on this list, so a gluten digestive enzyme may provide relief.
- Lactose – This sugar is found in dairy products. If you can’t properly digest lactose, it will ferment in your colon, leading to gas and bloating. Consuming lactose-free dairy products or taking a lactase supplement should help with this issue.
- Try an Elimination Diet
In addition to keeping a food/mood journal, you can also try an elimination diet to help you identify your food intolerances. During the elimination diet, you will remove all potential food allergens and irritants from your diet for a period of four to eight weeks. Then you will gradually reintroduce the foods back into your diet, one at a time, to identify the culprits. Once you’ve identified your food intolerances, focus on removing them from your diet entirely.
- Up Your Fiber
Your digestive system needs fiber to function at its best. Fiber will help to push food through your digestive system and bulk up bowel movements so they can pass easily. If you aren’t getting enough fiber, you might experience constipation or develop irritable bowel disease through chronic inflammation of the intestinal tract caused by food lingering and fermenting.
You can increase your fiber intake by choosing whole foods rich in fiber, like vegetables, fruits, and whole grains. You can also take supplements that help deal with constipation or increase your daily fiber intake. These are sometimes available as powders that you can take with water or add to a smoothie. Another option is taking capsules that you can add to your daily routine with a multivitamin or any other health supplements you take.
- Stay Hydrated
Staying hydrated is crucial to your overall physical well-being. It will give you healthier skin, improve cognitive function and play a significant role in optimizing your digestive health. If you aren’t drinking enough water, you’re more likely to experience constipation. Additionally, not staying hydrated can contribute to acid reflux, leading to chronic digestive issues.
Many people don’t get their daily water intake because they forget or don’t like drinking plain water. If you’re in the first category, use technology to help you out. Grab an app or set reminders on your phone to help you remember to get your daily intake. If water is too boring for you, you can reach for herbal teas, bone broth, or water infused with citruses like lemon or lime.
These are just some ideas to help you get your daily dose of hydration. If you’re already drinking enough water, then that’s incredible. If not, you should consider adding more to your diet and see if it makes a difference.
Be Patient with Yourself
Chances are you’ve spent a long time developing some bad habits and sending your digestive health into a downward spiral. Changing everything overnight might feel necessary, but the truth is that this path to healing will probably take some time. It would be best to be patient with yourself and trust that you are making progress every day.
By incorporating the tips, habits, and strategies we’ve outlined, you’ll be making your gut a healthier place, leading to overall better health and wellness.
What other tips do you have for a healthier digestive system? Leave a comment below to keep the conversation going.
