11 Tips to Ensure Your Gut is Healthy, Happy, and Digesting Effectively

Indigestion? Tummy Troubles? Don’t worry we got you covered!

Most of us go through life with signs that we perceive as ordinary illnesses - yes, everything from stomach pain, irregularity, and bloating is frequently considered 'usual' when it is simply a sign of poor digestion.

However, by making only a few minor changes to our daily patterns and habits, we can help kick our guts into gear to ensure that they digest successfully as they were designed to.

When the gut is damaged, all kinds of health problems begin to occur-from problems with depression and mental health to autoimmune diseases, food allergies, and even seasonal allergies.

An unhealthy diet can lead to more frequent digestive issues and changes in diet can also help to relieve symptoms.

Here are 11 tips to ensure your gut is healthy, happy, and digesting effectively.

1. Ditch the Stress

When we are stressed-out, the sympathetic nervous system becomes active, our bodies go into 'fight or flight' mode. This means that the body shuts down digestion to channel energy into the brain and muscles to respond to the stressful situation.

We tend to breathe through our mouths when we're anxious or stressed out, which activates our sympathetic nervous system. Breathing through the nose is the opposite, putting us in parasympathetic mode (rest and digest). Therefore, before eating try to close your eyes and take three deep breaths in and out of your nose.

The American Psychological Association suggests three keyways to manage stress:

• having a good support network
• getting regular exercise
• getting enough sleep

2. Chew Your Food Properly

Digestion begins in the mouth. Your teeth break down the food into tiny pieces so that the enzymes in your digestive tract can break it down faster.

Bad chewing has been associated with decreased absorption of the nutrients.

Chewing food breaks it down thoroughly so it can be more easily digested. The act also creates saliva in your mouth, which is required to better combine foods. This can help to prevent symptoms such as indigestion and heartburn.

Moreover, the chewing action has even been shown to reduce stress, which can also improve digestion.

3. Eat More Fiber

Fiber has a wide range of health benefits, ranging from lowering cholesterol to lowering heart disease. By controlling the bowel motions, it can also greatly enhance digestion.

Soluble fiber absorbs water and contributes to adding bulk to your stools. Insoluble fiber functions as a giant toothbrush, helping the digestive system hold things going. In oat bran, legumes, nuts, and seeds, soluble fiber is included, while beans, whole grains, and wheat bran are strong sources of insoluble fiber.

The high fiber diet was associated with a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis, and IBS.

Prebiotics are another form of fiber that feeds on healthy bacteria in your gut. Numerous fruits, vegetables, and grains contain prebiotics.

A typical person will have about 30 grams of fiber in his daily diet according to National Dietary Guidelines. Also, a person should drink plenty of liquids to ensure the fiber absorbs enough water to easily pass through the digestive system.

4. Drink Your Water

A common cause of constipation is a lack of fluid intake. Increase your intake of water by drinking non-caffeinated beverages and eating high water content fruits and vegetables such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit, and peaches.

5. Mindful Eating

Always pay attention to your food!

Mindful eating is a practice of paying attention to all aspects of your food as well as the process of eating. When you don't pay attention it's possible to eat too much too fast, which can lead to bloating, vomiting and indigestion.

To eat mindfully:

• Eat slowly.
• Focus on the food by turning off your television and putting your phone away.
• Notice how your food looks on your plate and how it smells.
• Select each bite of food consciously.
• Be careful of the texture, temperature, and taste of your food.

6. Include Fermented Food in Your Diet

It has been shown that the fermentation cycle makes the food more digestible and can add beneficial bacteria (also known as probiotics) into the digestive system. This has been shown that probiotics help enhance the health of the intestines, facilitate digestion, and increase immunity.

7. Exercise

After every meal, go for a short walk. Exercise can increase blood flow across the body and assist with peristalsis-the wavelike contractions that pass digested food through the intestines.

For starters, a slow walk around the block will relieve bloating and rising fullness feelings.

8. Avoid these Foods

There are some foods which cause digestion problems:

•  processed foods
• spices
• fried foods
• acidic foods, such as vinegar and citrus fruits
• sweeteners, such as fructose
• alcohol
• caffeine

Limiting the intake of these food options may help boost digestion. Fast foods and prepared meals are also high in sugar, salt and saturated fats. They can be more difficult for the body to digest and can cause problems like constipation and gas.

9. Maintain a Food Diary

Some foods and drinks trigger digestion problems. These triggers can vary from person to person and it may help to identify the culprits by keeping a food diary.

Remember the meals, snacks, and beverages, as well as any stomach conditions that might arise. Then, try taking out potentially unhealthy diet products and beverages to see if signs are any healthier.

A nutritionist may offer advice before making any major changes to a person's diet. Often, a diet log can help a medical provider develop a clearer view of the condition and they can provide more detailed advice.

10. Drink Mint Tea

Mint tea is a home remedy for indigestion and nausea. Some people do find, however, that mint can contribute to heartburn or acid reflux.

For making tea with a basic mint:

• Set away 5-10 leaves of peppermint or spearmint.
• Boil 1 cup of water and allow it to cool somewhat.
• Pour the water over the leaves, for 3-5 minutes, steep.
• When needed, add a slice of lemon, or a small amount of honey.

11. Say “NO” to “Bad Habits”

You know unhealthy habits like drinking, consuming too much drink and eating late at night are not ideal for your general wellbeing.

And, indeed, they could also be responsible for some common digestive problems. In order to improve digestion, try to avoid these damaging habits.

CONCLUSION

Mint tea, a belly rub, or a gentle stroll will help for immediate relief from digestive problems. Slow feeding and resting before and after meals will also help the body digest.

Eating more fiber and avoiding certain products, such as processed foods can lead to longer-lasting relief from digestive symptoms.