If you experience intestinal discomfort on occasion or are looking to maintain or improve digestive regularity and function, here are five simple diet and lifestyle changes that can help alleviate symptoms.
1). Eat More Dietary Fiber
Dietary fiber is found in two forms, soluble and insoluble. Soluble fiber (commonly referred to as viscous fiber) forms a gel in the stomach, which slows digestion and supports satiety. Insoluble fiber is not as readily digested in the stomach, pushing along waste and helping increase gastric motility. Both forms play different roles in maintaining a healthy digestive tract and are equally important.
The best way to ensure you’re consuming the recommended amount of dietary fiber, both soluble and insoluble, is by eating a variety of fruits, vegetables, whole grains, beans, and legumes.
2.) Engage in Regular Exercise
Movement of the body when engaging in any kind of physical activity or exercise can help increase gastric motility. Taking walks for as little as 10 minutes throughout the day can be the change needed to get the digestive tract functioning normally. Try walking after a meal to assist with digestion and alleviate stomach discomfort.
3.) Drink Plenty of Water
Staying hydrated is important. Think of it this way: When the body is dehydrated, so is the digestive tract. Water is what helps keep digestion flowing, and without enough water, digestion can come to an uncomfortable halt. To make sure your digestive tract is getting the fluid it needs, try to consume at least eight to 10 cups of water throughout the day.
4.) Support Healthy Gut Bacteria
Not all bacteria are bad. Our intestines house bacteria called probiotics, which are essential for a healthy immune system and optimal nutrient absorption. Maintaining healthy gut bacteria can assist with proper digestion and therefore may aid in decreasing symptoms of constipation.
Nourish gut bacteria by consuming prebiotics (food that gut bacteria thrive on) as well as probiotics. Yogurt and kefir are excellent sources of probiotics and should be consumed daily.
If abnormal digestive symptoms persist, consult a doctor to learn about the cause and possible treatment. But, for the most part, improving your digestion is just a matter of being sure to incorporate a few simple lifestyle changes to move things along and get back to normal.
5.) Eat Nutrient-Rich Food
Dark green leafy vegetables like broccoli, kale, and spinach, along with nuts such as almonds and cashews, are not only great for your diet but also for your gut. Additionally, the Isagenix daily supplement IsaFlush™ also contains herbal and plant-based ingredients such as aloe vera, artichoke leaf, burdock root, and peppermint that support digestion to maintain healthy regularity.