7 Helpful Tips to Improve Digestion

Our digestive system performs some of the most important functions in your body such as absorbing nutrients and getting off toxins and waste.

But constipation, painful bowel movements, diarrhea and feeling bloated or feeling tummy pain after you’ve eaten are indeed signs that your digestive system isn’t working like it should, experts said.

And if you’re experiencing these symptoms, here are ways to learn and keep a well-functioning digestive system.

What is IBS

Irritable bowel syndrome (IBS) is a bowel disorder characterized by uncomfortable bloating, stomach pain and/or cramping, and can lead to constipation, diarrhea or both. An online site said a mild food intolerance or overactive nerves in your tummy could be the culprit. They added that stress can also make IBS worse.

1) Listen to your tummy

The site said that if you’ve felt a ‘gut feeling’ or experienced butterflies in your stomach, it could be because there are strong connections between what’s going on in your head and the inner workings of your gut. They further said that your stomach contains a network of neurons to help your brain to ‘talk’ to your stomach.

It added that some scientists believe that negative emotions can cause digestive problems, and that being stressed can switch your body into ‘fight or flight mode’ (so your body prioritizes other tasks and puts digestion on the back burner).
There’s some evidence that relaxation therapies like listening to soothing music and practicing visualizations may bring some relief, so give yourself a license to take some time out to unwind.

2) Beat the Bloat

The site shared that if you find yourself regularly feeling “swollen” or suffering from embarrassing gas, you could try:
1) Not drinking from a straw or eating chewing gum (both make you swallow more air)
2) Avoiding artificial sweeteners
3) Limiting salt in your diet (it retains water)
4) Eating more (or less) fiber and side-stepping gas-producing foods like beans

3) Chill Out and Chew More

Do you have a habit of wolfing down your meals in a hurry? If so, you could be swallowing lots of air and making it harder for your body to digest your food, as chewing produces enzyme-rich saliva that helps break down food.
Try chewing your food more, eating mindfully by banishing distractions while you’re eating, and placing your cutlery down on the table between mouthfuls.

4) Fill up on fiber

Painfocus.com said you need enough fiber to help move things along. This sounds like you need get enough fruits and vegetables.

Juicing, now a popular trend in Cebu City, removes the helpful fiber. Try blending fruit into smoothies instead, it said.

Also, switching to whole grains (like oatcakes or whole-meal bread) rather than white, processed carbohydrates can also help you get your fiber intake up, the site added.

5) Exercise and your digestion

Eating more fiber isn’t the best cure for everyone, though. People who suffer from chronic, slow-transit constipation or IBS might find that eating more fiber just makes things worse. If you fall into that category, exercise might be a better way to tackle the problem.

Do whatever you enjoy or are able to manage, whether it’s cycling, swimming, running, walking or yoga.

6) Stay hydrated

So, if you’re not giving your body enough water, it can leech water from your stools – giving you a case of constipation.

So the site said sip on water throughout the day, eat lots of fruits and veggies (which contain water) and avoid drinking too much alcohol or caffeine.

7) Get cultured

No shock. There are around 100 trillion microorganisms and 500 different species of bacteria in your belly that keep things ticking along. And Antibiotics or infections can upset that balance, triggering digestive problems.

It said that some studies suggest that probiotics can help relieve constipation and IBS symptoms (although more research is needed). Taking a probiotic supplement or eating probiotic yogurt or fermented food like kimchi (which is set to be a huge food trend in 2015) can help you keep your gut full of the right kind of bacteria, painfocus.com said.

Source: pain-focus.com