5 TIPS ON HOW TO IMPROVE DIGESTION

Many people struggle with digestive problems regularly. It is due to the things we eat, dietary combinations, and irregular eating schedules that might create digestive system problems. A malfunctioning digestive system can cause several problems, including stomach bloating, constipation, acidity, heartburn or gas, diarrhoea, etc. Therefore, maintaining a healthy digestive system is crucial. Read on to understand digestion, its importance, and ways to improve digestion.

What is digestion?

Digestion is a process by which the body breaks down food into smaller pieces and absorbs nutrients from it. The breakdown of food into smaller bits, known as mechanical digestion, takes place in the mouth. Whereas, chemical digestion takes place in the gastrointestinal tract. It involves a process in which the food is broken down into small molecules by special enzymes called digestive enzymes.

Why is digestion important?

Digestion is crucial because the body depends on nutrients from food and drinks to function effectively and maintain health. Nutrients include proteins, lipids, carbs, vitamins, minerals, and water. Nutrients are broken down into tiny bits by the digestive system so that the body can utilise them for cell development, repair, and energy production.

How to improve digestion?

Here are the 5 effective tips to improve digestion:

1. Chew food properly:

Chewing food properly is one of the most essential tips to improve digestion. It is the mouth where digestion begins. To make food easier for the digestive system's enzymes to work, the teeth cut it up into tiny bits. Nutrient absorption is thought to be diminished by improper chewing. The first step to having a healthy digestive system and improving digestion is properly chewing the food. One bite of food is supposed to be chewed 32 times in total. However, no one can keep a count. So chew every bite until it is broken down into smaller pieces in the mouth.

2. Drink plenty of water:

Water is responsible for digesting swallowed food and improving metabolism. Constipation happens because of a lack of fluid intake. Drinking lots of water is necessary to promote healthy digestion. Be watchful of the water intake. Start the day with 1-2 glasses of lukewarm water. Moreover, some herbal teas and other non-caffeinated beverages can help achieve the fluid requirements if one doesn't drink enough water.

3. Increase dietary fibre intake:

Improve digestion by increasing the amount of fibre in the diet. A diet rich in fibre encourages food to pass through the digestive system more quickly, reducing the likelihood of constipation. Consume foods like lentils, beans, whole grains, dates, dried figs, and other foods that are high in dietary fibre daily.

4. Schedule meals and Adopt mindful eating:

Eating on time and following a plan are crucial for maintaining a healthy, happy digestive tract. Every day, eat all of the meals at the same time. Additionally, eat mindfully. Understand how much food is needed. Digestive issues might be brought on by overeating. Try to refrain from binge eating. Adopt mindful eating by:

• Eating slowly.

• Concentrating on the meal by putting the phone aside and shutting off the TV.

• Calmly watching the appearance and smelling the aroma of the meal on the plate.

• Consciously choosing each bite of food.

• Being mindful of the flavour, temperature, and texture of the food.

5. Reduce stress levels by exercising:

The digestive system works overtime during times of excessive stress or anxiety. Stress alters the permeability of the digestive tract, alters the balance of the gut bacteria, and raises the risk of inflammation.

Exercise not only improves digestion but also reduces stress. Daily moderate exercise is an excellent way to reduce stress and regain a sense of equilibrium in one's physical, mental, and emotional well-being. To keep the digestive system in good shape, find stress-reducing activities that are enjoyable and do them frequently.

Bottomline

The first step toward healthy digestion is eating a diet rich in fiber, healthy fats, and nutrients from whole foods. Exercise, stress management, and mindful eating techniques can all be helpful. If one is experiencing digestive problems occasionally or frequently, making little modifications to the food and lifestyle may help. Adopt these 5 tips to improve digestion.

Finally, to improve digestion, give up harmful behaviours that could harm the digestion process, such as smoking, excessive alcohol consumption, and late-night eating.