8 Tips for improving the digestive system

A healthy digestive system is the key to high energy, good mood and a strong immune system.

Lifestyle and nutrition have a direct impact on our digestive system. If you follow a few simple rules, it will work more efficiently, and this will improve your overall health.

1. Chew thoroughly. It takes time for your brain to receive a signal that you are full, so it's better to take your time and chew each piece 20-30 times before swallowing. This will allow your stomach to prepare for the food it will receive soon.

2. Drink water. An adequate amount of water in the diet supports metabolic processes in the body. Active metabolism affects the qualitative breakdown of fats, which allows food to pass through the intestines more easily. If you don't drink enough, the feces become hard, and their movement through the colon becomes difficult.

3. Make friends with fiber. It is necessary to consume up to 3.5oz (100 g) of fiber per day. Fiber is the food of our beneficial bacteria, which help in the work of the immune system, prevent bloating and, according to the latest scientific data, even affect the health of the nervous system and brain!

Fiber is the key to proper microflora: if you feed beneficial bacteria, they become stronger and independently displace those who harm you (fungal microorganisms and parasites).

I'm talking about the fiber that enters our body if we eat enough vegetables, berries and fruits or legumes.

4. Eat fermented foods and, if necessary, consider probiotics. Fermented foods such as kefir, sauerkraut and kimchi are rich in probiotics that promote a healthy gut microbiome. These beneficial bacteria can improve digestion, boost immune function, and promote overall intestinal health. Fermented foods are real superfoods. Their regular use helps to maintain the functioning of all body systems and provides a high level of energy, clear thinking, radiant skin and optimal weight. They normalize digestion, save you from overeating.

5. Reduce stress. The brain and digestive system are connected to each other. Stress can lead to digestive problems such as irritable bowel syndrome and ulcers. Stress will happen, but it is important to monitor its level and your body's response to it. Choose a stress management practice that is as comfortable as possible for you.

How to cope with stress with nutrition

During stress, it is important to follow several rules: Exclude from the diet foods that cause inflammation or digestive and immune reactions — dairy products, bread, pasta made from refined flour, sugar, sausages, store-bought desserts and semi-finished products. Avoid cold and dry food —raw vegetables, chilled drinks, food from the refrigerator, crunchy crackers and cookies. Choose foods that contain the maximum amount of nutrients — colorful vegetables, lots of greens, wild fish, various legumes, gluten-free cereals.

6. Move. Physical activity increases blood flow to organs and activates the muscles of the gastrointestinal tract, promoting regular bowel movement and reducing constipation. It is recommended to exercise moderately for at least 30 minutes most days a week to maintain optimal digestive health. Walking or jogging, exercising or yoga help food move through the digestive system.

7. Limit processed foods and added sugar. Processed foods and added sugar can lead to inflammation and imbalance of the gut microbiome. It is better to give preference to whole, unprocessed foods and limit the consumption of refined sugar in order to maintain the health of the digestive system.

Microbiome and eating behavior

The role of the intestinal microflora in regulating eating behavior was previously underestimated. The feeling of satiety and satisfaction from food is determined not only by its quantity and calorie content! The plant prebiotic fibers formed during fermentation by bacteria activate the production of a peptide that suppresses appetite. Thus, a sufficient amount of prebiotics will saturate both you and your microbiome. Main conclusions: a diet rich in prebiotic fiber helps to improve the hormonal regulation of hunger and satiety.

8. Get enough sleep. Lack of sleep can disrupt the natural rhythms of the body, including the digestive system. It is better to try to sleep 7-9 hours every night so that your body can rest. Following even these simple rules will help improve the health of the gastrointestinal tract and the entire body as a whole.

Sleep optimization is very important because it helps to control weight, relieve inflammation, and improve mood.