Only 8 Easy Steps to Improve Your Digestion

Only 8 Easy Steps to Improve Your Digestion

Sunday, 06 December 2015

How many of us are eating properly? We usually grab some snacks during the day and sweet our life with cookies and pastries. We don’t drink enough liquids either, and I don’t have many greens or veggies in the diet. And yet the worst – we don’t listen to what the body is trying to tell us.

Here are some simple steps which if followed can help us not only heal our guts but also make us happier and full of energy we need so much.

1. Drink up enough liquids.

Research shows that we need at least 1.5 to 2 liters (0.5 gallon) per day, or about eight glasses. That's because sufficient fluid intake is crucial for your digestive tract to work properly. For meeting this goal just keep a 500ml glass bottle next to you the whole day and refill it at least three times per day.

Drink 1 or 2 cups of tea (green or herbal) with no sweeteners to stay hydrated and get a boost of phytonutrients. Herbal teas fight bloating and inflammation and aid digestion. Most beneficial teas for digestion and against diarrhea, nausea, and gastrointestinal irritation is chamomile, but also peppermint, ginger, aniseed, and fennel, citrus.

2. Consume enough fibers every day (at least 25 gr. for women and 38 gr. for men).

Fibers improve balance in our body and gut particularly. They help against conditions like IBS, constipation, and hemorrhoids.

To meet those goals you will need for example 2 cups of cooked black beans with about 30 grams of fiber in total. Another fiber-rich foods are apples, pears, artichokes, raspberries, lentils, peas, beans, seeds, and nuts.

3. Feed good bacteria in your gut.

Adding good live bacteria (Probiotics) and food for the bacteria (Prebiotics) to your daily diet has many positive effects on human body – it increases stamina, reduces digestive disorders,relieves constipation, and last but not least extends life expectancy.

You can have more probiotic bacteria through increased intake of fermented foods like sauerkraut, yogurt, or kefir. Additionally, studies suggest to add a good probiotic supplement (see for example PROVIOTIC here) to every day routine. For Prebiotics you need in your diet garlic, asparagus, onions, and leeks.

4. Avoid foods containing processed carbs.

Processed carbohydrates — like instant oatmeal, white sugar or products with sugar, white flour, high-fructose corn syrup, and anything based on them has negative impact on your body. Among bad things such foods cause is that they hurt your gut microflora by creating an imbalance between good and bad bacteria.

Researchers have found that refined sugars can increase harmful bacteria in your gut, whereas processed and refined grains increase the risk of cancer – such as colorectal, stomach, and upper-digestive cancer.

5. Eat a lot of leafy greens.

Leafy greens — like spinach, kale, and Swiss chard — have high fiber content and that is why help for the regulation of digestion and protect the gut.

Thylakoids, a component in leaves, regulate glucose uptake and help you feel fuller longer, which promotes healthy weight loss. Plus, other studies suggest that chlorophyll in leafy greens decreases colon cancer risk.

6. Avoid antibiotics.

Research shows that antibiotics reduce bacterial diversity, kill beneficial bacteria, and aid the overgrowth and resistance of harmful bacteria. Frequent intake of antibiotics can lead to a chronic imbalance in the gut, which can trigger gastrointestinal problems. Make sure you're using them only when absolutely necessary.

7. Eat your beets.

These red root vegetables possess powerful antioxidant and anti-inflammatory properties. Plus, studies have shown they can reduce the risk of precancerous lesions in the colon.

Combine beets with apples, carrots, ginger, cucumbers, strawberries, and celery to make a delicious juice.

8. Practice yoga poses.

Yoga has been shown to enhance the circulation around the intestines, decrease symptoms of IBS, improve bowel function, and reduce tension and pain.

Recommendable are digestion-friendly poses like hands-to-feet pose, triangle pose, cobra pose, seated forward bend pose, fish pose, and locust pose.

 

Liv Faye