Essential Health Tips for Your Digestive System
A healthy digestive system promotes overall health and general well being. It is important for normal functioning of the other organ systems of the human body. Here are some useful tips for a healthy digestive system.
Human digestive system
Consume fiber rich food
High fiber diet promotes a healthy digestive system. A normal human being should consume 20-35 grams of dietary fiber every day (recommended by the American Dietetic Association). High fiber diet facilitates easy movement of food through the digestive system. Consuming high fiber diet prevents constipation. It also reduces the risk of colon cancer and colitis.
Banana is a good source of fiber
Apples, oranges, berries, bananas, legumes, green peas, peanuts, prunes, pears, almonds, whole grains and cereals are some good sources of fiber. It is not advisable to consume fiber containing supplements. It is not a good idea to consume more than 50 grams of fiber in a day.
The process of digestion begins in the mouth. Chewing foods thoroughly is very important for a healthy digestive system. Chewing facilitates easy digestion by breaking the food into smaller particles. Proper chewing reduces the stress on esophagus. The enzymes present in the saliva helps in digestion of carbohydrates and fats.
Chewing helps in the proper transport of nutrients in the body. Improper chewing leads to indigestion. Indigestion usually results in bacterial overgrowth, which can harm the digestive system. Improper chewing may cause reflux, flatulence and IBS (irritable bowel syndrome). Proper chewing helps in easy movement of food particles through the digestive system.
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Avoid processed foods
Processed foods usually contain excess sugar, preservatives, trans fats and other additives. These may not be good for the digestive system. The human body is not designed to digest many of the additives used in the processed foods. It is a good idea to consume fresh organic foods. Consuming a healthy mix of raw and cooked foods promotes a healthy digestive system. It is a good idea to avoid intake of fried foods. It is advisable to eat four to five small meals per day.
It is advisable to avoid smoking as it harms all parts of the digestive system. Smoking causes medical conditions like heartburn, peptic ulcer and Crohn's disease. It may also cause damage to the liver.
My worst habit used to be smoking but I quit.— Katherine Heigl
Indulge in physical activities
Regular physical activity promotes a healthy digestive system. It is advisable to go for a walk after a meal or a snack. Avoid rigorous exercises (like running) while digestion is taking place. Regular practice of yoga strengthens the digestive system. Exercise helps in maintaining a healthy body weight.
Consume fermented dairy products
Probiotics (good bacteria) is necessary for the human body. They are found in dairy products like cottage cheese and yogurt. They promote a healthy digestive system.
Consume plenty of pure water
Consumption of water improves digestion and prevents constipation. Experts recommend consumption of eight glasses of water every day. It is advisable to avoid consuming coffee and soda.
Stress disrupts the normal functioning of the digestive system. Heartfulness meditation helps you deal with stress effectively.
Heartfulness meditation helps you manage stress
It is very important to maintain a healthy digestive system. The above mentioned tips will definitely help you in this endeavor.
- High fiber diet keeps your digestive system healthy.
- The process of digestion begins in the mouth.
- Smoking damages the digestive system.
- Water prevents constipation.
- Heartfulness meditation provides relief from stress.
Diet for a healthy digestive system
5 foods that are good for the digestive system
5 foods that damage the digestive system
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