How To Improve Digestion By Following These 6 Tips

How To Improve Digestion By Following These 6 Tips

How-To-Improve-Digestion

How to improve digestion? This is the question people searching on the internet to get information about improving your gut health.

Everyone experiences occasional digestive symptoms, but when they start to occur very frequently, that's when they cause major disruptions to your life.

Fortunately, certain changes in food and lifestyle can affect your body 's health rapidly and positively, so we look at five evidence-based methods to improve your digestion naturally in this article.

1. Manage Stress

Stress can wreak havoc on digestion.

In fact, it's strongly associated with IBS, including diarrhea and constipation, and even stomach ulcers, so how does that work?

Well, stress hormones directly affect your digestion.
When your body is in fight-or-flight mode, it thinks you don't have time to rest and digest.

And during periods of stress, blood and energy are diverted away from your digestive system.

In addition, your intestine and brain are intricately connected and this can affect the digestion of your brain as well.

It has all been shown that stress management, meditation, and relaxation training improve the symptoms of people living with IBS.

Other trials have found improved digestive symptoms for cognitive-behavioral, acupuncture, or yoga.

So, I guess my point is that while diet is paramount, it's also really important that you think about your stress, what causes stress in your life, how are you addressing that, what steps are you taking to minimize the stress you experience every day, using some of these techniques that we know to work well.

2. Peppermint Oil Capsules

The use of peppermint for health can be traced back many thousands of years.

The ancient Egyptians, Romans and other civilizations reportedly used peppermint for its pain-relieving and antibacterial properties.

Now, these days peppermint essential oil and capsules are used for a variety of health concerns, particularly digestive issues and symptoms characteristic of IBS.

Now this one-month clinical study compared 52 patients taking a peppermint oil capsule three to four times per day versus 49 patients taking a placebo capsule, or a fake peppermint capsule.

The subjects and researchers did not know which patients got the capsule.

Now 41 patients on peppermint oil capsules, or 79% of the total, experienced alleviation of the severity of abdominal pain, and 29 were pain-free.

Now 83% had less abdominal distension, 83% had reduced stool frequency, 73% had fewer borborygmi, which is like stomach gurgling, and 79% of those on the peppermint oil capsules reported less flatulence.

Now, peppermint oil is thought to work because of menthol, which relaxes the stomach and muscles in the digestive tract.

This seems to reduce intestinal spasms, pain, bloating and diarrhea, and other symptoms of IBS.

3. Try To Eat Low FODMAP Diet

So many people with recurring digestive issues have actually developed an intolerance to what's called FODMAPs.

FODMAPs are shorter carbohydrates that provide fuel for beneficial digestible bacteria and are known to stand for fermentable oligo-, di-, mono- and polyols FODMAPs.

For most people, they don't cause any problems and can improve gut health.

However in sensitive individuals, such as those with irritable bowel syndrome, IBS, FODMAPs interacting with gut bacteria causes major discomfort, bloating, excessive gas, and more.

Now, as the name suggests, a low FODMAP diet is an eating pattern that is intentionally very low in these potentially problematic FODMAPs.

After a set period of time, a few weeks, you then systematically reintroduce each FODMAP on its own, back into your diet, to test which FODMAPs are actually causing you issues.

I recommend finding a dietician that can help you go through this diet, or at least finding some dietician-made resources that can guide you properly.

4. Walking

Regular exercise is actually one of the best ways to improve your digestive system, particularly if you experience constipation.

Training and gravity help food move through your digestive system, so taking a walk after a meal can help your body move.

In a study of people with chronic constipation, a daily exercise regimen including 30 minutes walking significantly improved symptoms.

5. Rebalance Your Stomach Acid

Stomach acid is necessary for proper digestion, of course.

Without enough acid, you may experience symptoms of nausea, acid reflux, heartburn, or indigestion.

Now, low stomach acid levels can be caused by the overuse of over-the-counter or prescription acid-reducing medications.

Other causes may be stress, eating too quickly, age, and a diet high in processed foods.

Now, a lot of natural health practitioners swear by apple cider vinegar to ease indigestion.

They advise to dilute one to two teaspoons, or five to 10 MLS, in a small glass of water and drink it immediately before a meal.

I don't think there's been much research on this yet and it does seem that any vinegar would help, not just apple cider vinegar, but a lot of people swear by it for reflux and it seems largely harmless so you could give it a shot.

So ultimately to improve your digestion, you want to look at some temporary relievers, to begin with, depending on your symptoms, could be apple cider vinegar, could be peppermint oil capsules, you want to think about FODMAPs and if they could be causing you issues, and you also want to consider, are you doing enough physical activity, and are you actively trying to minimize stress in your time.

Because these last factors are things that we often overlook.

6. Avoid Eating Junk Food

I think every people need to avoid eating junk food but people like the taste of junk food.

Junk food is loaded with saturated fat, salt, sugar, etc. 

Junk food like pizza, burgers, chips, fried food, and drinks like soda, soft drinks, pack juice, etc. 

This kind of food reduces your food absorption and causes constipation, gas, etc. So adding some healthy foods in your snack or in your meals helps you for better digestion.

Healthy food like vegetables, before meal salad, fruits, high fiber foods, lentils, nuts, etc. Adding these foods gives you many vitamins and minerals and a good amount of soluble and insoluble fiber. 

So avoid eating junk food and start eating healthy food

Conclusion

So now you know, how to improve digestion by adding these simple tips to your lifestyle.

Just start following these tips and improve your gut health.

Do regular home workout if you have gym access, eat healthy food all time, avoid junk food and the main tip is to drink 3 liters of water a day to improve blow movement and prevent hemorrhoids, and constipation. 

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