During digestion, food is broken down into smaller parts and the body can take full advantage of the energy and nutrients in the food. The speed of digestion depends most of all on the natural mechanism of the body. Some people suffer from indigestion for various reasons, improper digestion of food causes problems for them.
1-Useful food for digestion
What you eat and the quality of your physical health are intertwined. So eat healthy and nutritious foods, you can use the list below and add essential nutrients to your diet.
- Beetroot: Sugar beet, also known as beetroot, is a good source of fiber. One cup (136 grams) of beets contains 3.4 grams of fiber. Fiber speeds up digestion and prevents constipation.
- Yogurt: Yogurt is made from milk, which is usually fermented by lactic acid bacteria. It contains beneficial bacteria known as probiotics that live in your digestive tract and can improve digestion and keep your gut healthy.
- Apples: Apples are a rich source of pectin or soluble fiber. Pectin speeds up digestion in the small intestine and is then broken down by bacteria in the gut. Pectin increases stool volume and is therefore commonly used to relieve constipation and diarrhea. It also reduces the risk of intestinal infections as well as inflammation in the large intestine.
- Fennel: Fennel is a medicinal plant that is used to add flavor to food. Its fiber content helps prevent constipation and improves your digestive system. Fennel also contains an antispasmodic agent that relaxes the smooth muscles in your digestive tract. This can reduce negative gastrointestinal symptoms such as bloating and muscle cramps.
- Whole grains: Cereals include bran and sprouts. Concentrates rich in fiber include barley, wheat, lentils, and wheat products. The fiber in these grains can help improve digestion in two ways. First, fiber helps increase the volume of your stool and reduces constipation. Second, some grain fibers act like probiotics and help grow healthy bacteria in the gut.
- Ginger: Ginger is a traditional ingredient in Eastern medicine that helps improve digestion and prevent nausea. Many pregnant women use it to treat nausea. Ginger reduces the risk of heartburn, nausea and upset stomach.
- Dark Green Vegetables: Vegetables are an excellent source of insoluble fiber. This type of fiber greatly increases the volume of your stool and speeds it up through your digestive tract. Green vegetables are also a good source of magnesium, which can reduce constipation by reducing muscle contraction in the digestive tract. Some of the most common dark green vegetables that provide these benefits are spinach, kale, broccoli and other vegetables.
- Salmon: Salmon is a good source of omega-3 fatty acids that can reduce inflammation in your body. People with conditions such as food intolerance and other digestive disorders often have intestinal inflammation. Omega-3 fatty acids help reduce this inflammation and thus improve digestion.
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5.Strategies to improve digestion
You can find a same solution in every professional fitness websites like iherb, amvitamins , ..:
Eat a high-fiber diet. Eating a high-fiber diet rich in whole grains, vegetables, legumes and fruits can improve your digestive health.
A high-fiber diet helps keep food through your digestive tract, thereby reducing the risk of constipation.
Adding a high-fiber diet can help prevent or treat various gastrointestinal diseases such as diuretics, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight.
5-1.Get soluble and insoluble fiber.
It is important to consume both types of fiber, as they help the digestive system in different ways. Insoluble fiber (also known as fat, cannot be digested by the body. Therefore, it helps to excrete feces easily. Good sources of insoluble fiber include wheat bran, vegetables and whole grains. Soluble fiber from barley bran. Get nuts, seeds and legumes.
5-2.Limit foods that are high in fat.
In general, fatty foods slow down the movement of substances in the intestines and cause constipation. Eating fatty foods along with high-fiber foods can help improve your digestive system and play a role in digestion.
5-3.Eat less meat.
Protein is an important part of a healthy diet; But reducing meat fat can lead to indigestion. When eating meat, choose thin slices of red meat and skinless chicken.
5-4.Include probiotics in your diet.
Probiotics are the same healthy bacteria that are naturally present in your digestive tract. They keep the body healthy by fighting the effects of poor diets, antibiotics and stress. In addition, probiotics can increase nutrient uptake.
In addition, they help break down lactose, boost your immune system, and may even help treat IBS. It is recommended that people consume good sources of probiotics such as low-fat yogurt daily.
You can getting ride of digestion problem by correcting your regular habits:
5-5.Eat on time.
Eating regular meals and snacks can keep your digestive system functioning at its highest. The goal is to eat breakfast, lunch, dinner and snacks every day.
5-6.Maintain body water.
Drinking plenty of water is good for your digestive health. The fiber draws water into the large intestine to create softer, more persistent stools so that they can be excreted easily.
5-7.Get rid of bad habits.
Smoking, excessive caffeine and alcohol. Alcohol, coffee and cigarettes can impair gastrointestinal function and lead to stomach ulcer problems and heartburn.
Regular exercise helps digest food and improve gastrointestinal function and prevent constipation. Exercise can also help you maintain a healthy weight, which is good for your digestive system.
Excessive stress or anxiety can disrupt your digestive system. Exercise regularly and stay away from stressful environments.
Digestion begins in our mouths, not our stomachs. Teeth break down food into smaller pieces so that digestive enzymes can break them down more easily. If you do not chew food well, food absorption will decrease.
When food is fully chewed, the stomach is less active in converting solid food into a liquid-like compound that enters the gut. Chewing causes saliva to secrete, and the longer the chewing time, the more saliva is secreted. Saliva helps to start the digestive process from the mouth by subtly breaking down carbohydrates and fats in food.
Inside the stomach, saliva acts like a liquid mixed with solid food and moves more easily to the intestines with softer movements. By chewing more and more food, you will make sure that you have a good amount of saliva in the digestive system, and this will prevent symptoms such as indigestion and heartburn. Chewing more food also helps reduce stress, which can improve digestion.
5-11. have a good sleep
The stomach controls the important functions of blood circulation, respiration, digestion, absorption of food, and the activity of various secretions. According to specialist doctors, the stomach is the site of almost any disease. When this organ is weakened, the power to produce heat and nerve energy is reduced, and as a result, the actions and functions of other organs are weakened. This does not seem so strange, because if your stomach does not digest food, you will not be able to absorb nutrients effectively. So at least some of your body cells are deprived of nutrients; In these conditions, these cells will not function properly and there will be problems for your health.