Do you experience heartburn, nausea, bloating, acidity, gas and other such stomach ailments on a regular basis every day?
Then you’re just another part of the 20 million Canadians that frequently suffer from digestive disorders every year. Heartburns and bloating issues are only a small part of the big picture though. In reality, more serious issues including Irritable Bowel Disease, Crohn’s Disease and Diarrhoea are increasingly becoming common among the Canadian population and the world’s population at large.
In fact, several studies suggest that Canada has one of the highest rates of incidence and prevalence of Irritable Bowel Disease. Irritable Bowel Syndrome is also more commonly seen among Canadians.
From a global perspective, 4.5 billion people have been found to suffer from diarrhoea out of which at least 1.8 million die.
None of these numbers seem surprising because the obsession of the modern society with processed foods started a long time back. Especially with the advent of fast foods distribution on a larger scale, the general gut health of the world has been showing a downward curve, and for the same reason, nutritionists and dieticians have been undertaking researches to determine the causes. Along with that, ways to recoup and restore gut health is also being researched extensively.
From an objective point of view, your digestive system is responsible for breaking down the food you consume in to various nutrients that your body needs. For the same reason, the kind of food you eat and the kind of lifestyle you follow have a great influence in your digestive health. If you take this aspect of your metabolism for granted, then your overall health can be severely affected.
That said, there are definitely ways to maintain proper gut health including some simple diet and lifestyle changes you can make yourself.
Here are 3 ways to boost your digestion and promote a healthy gut.
Eat your fibre
According to Dr Chloe Baker of https://www.YesWellness.Com, eating a fibre-rich diet, filled with whole grains, leafy greens, vegetables, fruits and legumes is one of the best ways to improve digestive health. As fibres aid in the smooth movement of food throughout the digestive tract, there is a much lesser chance of constipation and in turn better absorption of nutrients. A number of digestive conditions like haemorrhoids, ulers and Irritable Bowel Syndrome can be kept well at bay with the help of fibrous foods. Additionally, it can also help you maintain appropriate weight.
It is important to ensure that you eat both soluble and insoluble fibres. Soluble fibre helps in the absorption of water and insoluble fibres help in keeping the food moving through the digestive tract. Hence, ideally you should be consuming enough oats, nuts, seeds and legumes for soluble fibres and fruits, vegetables, whole grains etc. for insoluble fibres.
Prebiotics are another form of fibre that necessary for a healthy gut. Sufficient amounts of prebiotics forms a well-rounded diet and helps prevent inflammatory bowel conditions. They can be found be many fruits, grains and vegetables.
Consume healthy fats
Contradictory to popular belief, some fats are essential for proper digestion. Fats are basically what give you the full or satisfied feeling after a meal and they are important for the proper absorption of nutrients from food. Just like fibres, fats are also essential to keep food moving through the tract and for the same reason they help relieve constipation and other related difficulties when consumed in adequate amounts.
Omega 3 Fatty Acids are famously known to improve digestion. They effectively reduce the risk of Inflammatory Bowel Diseases.
Some foods that are rich in Omega 3 Fatty Acids are walnuts, flax seeds, chia seeds and also most other kinds of nuts, fish varieties including salmon, sardines and mackerel.
Consume more of real food; avoid processed food as much as possible
Modern diets are often filled with high amounts of carbs, trans fats and food additives. These kinds of diets have been found to be the number one reason for most digestive disorders. Substances like glucose, salt and other such chemicals added to food to enhance their taste have been proved to cause gut inflammation. The condition is called a leaky gut.
Trans fats on the other hand can have severe adverse effects on the general heart health. They are also associated with the development of ulcerative colitis which affects the gut.
Similarly, all processed foods have a negative impact on general digestive health, at least in the long run if not immediately.
The one way to fight these negative effects is to consume lots of proteins. The key is to switch at least 70% of your diet with whole foods instead of processed foods. Properly cooked meals consisting of wholesome ingredients like real fruits and vegetables, preferably without additives or at least reduced amount of additives is the way to go.