Now a days due to sedentary lifestyle, most of the people eat unhealthy and unhygienic food which leads to gastroenterology related problems. Many times people ignore these problems. But these small problems can be indication of something very serious. Here are few tips that will help you to maintain your digestive system healthy.
- Include fibre-Rich food in your diet
Fibre makes food easier to keep moving through digestive track and hence prevents constipation. Including fibre rich food to your diet is easiest way to improve your digestion. You should include both soluble and insoluble types of fibre as both are important for healthy diet.
You can get soluble fibres from beans, citrus fruits, peas, barley and oats. Good sources of insoluble fibre include whole-wheat foods, root vegetables like potato and carrots, pulses, nuts and edible seeds.
- Limit Intakes of Fatty Foods
Fats are hard to digest and hence remains as it is in digestive track for longer time. It has adverse effect on your digestive health. Saturated and trans fatty acids also raise the cholesterol levels in the body and may put you at risk of heart disease in the future. But consumption of small amount of fatty acids is necessary to aid the process of digestion. For example unsaturated fats helps to smoothen your bowel movement. Make sure that you should eat 60 to 70 grams of unsaturated fats daily. Lean meat, fish, walnuts and plant oils like olive oil are good sources of unsaturated fats. Also include small junk food, cookies, and other greasy foods as a source of saturated and trans fats to your diet.
- Chew Your Food Properly
Chewing food well is most simplest but effective tip to keep your digestive system healthy. Many people do not does not focus on chewing food properly whenever they eat. If food is not chewed properly, stomach has to work harder to convert the food into liquid mixtures. Saliva plays important role to convert these mixtures into fluid. If food is properly chewed then you produce more saliva which helps for digestion.
Also, if the food is break down in mouth itself, it becomes easy for the digestive enzymes to absorb nutrients from the food. Therefore chewing food properly is a healthy step to keep your digestion smooth.
- Incorporate Probiotics in Your Diet
There are good as well as bad bacteria that keep our digestive system functioning. If the balance of good bacteria and bad bacteria is improper then you may have to face problems like diarrhoea. Therefore to keep this balance moderate levels of probiotics consumption are advised.
Probiotics are the good, beneficial bacteria that counter or prevent the increasing bad bacteria in your gut and improve your overall digestive health. Probiotics are available in sufficient amount in fermented foods and yogurts. Or you can get advise of doctor who can prescribe probiotic supplements that you can consume in the capsule form.
- Keep yourself hydrated
Water is essential for a smooth digestive system. If water is not drunk in sufficient amount then stools become harder and you may have to suffer from constipation because of that. Therefore drink at least 2.5 litres of water every day. If you stay in a warm environment or sweat a lot, drink at least 3 litres water a day.
The Bottom Line
If you follow above tips along with regular exercise then it will significantly help to maintain your digestive system health. Do not ignore any digestive issues.
If you suffer any abnormality related to the digestive system, it is highly recommended to visit to a good gastroenterologist near you who can help you consult you with right diagnosis and treatment.
Dr. Harshal Gadhikar is one of the most experienced gastroenterologists in Pune to offer high quality and comprehensive health services for all kinds of gastroenterology ailments. With state-of-the-art medical equipments and latest facilities, Gadhikar Clinic is dedicated to deliver complete, accurate and thorough care to all its patients of gastroenterology.