Healthy digestion

Healthy digestion is key to overall health and well-being. The digestive system affects energy, the immune system, body weight and even mood. In order to ensure healthy digestion throughout life, it is important to follow some basic guidelines.

By maintaining these habits, you can help keep your digestion healthy and efficient throughout your life. It is important to observe and listen to your body and adjust your eating and lifestyle habits on the fly.

Balanced diet

• Fiber: A diet rich in fiber helps maintain regular digestion and prevents constipation. Include foods like whole grains, fruits, vegetables, legumes, and nuts.
• Probiotics: Eating probiotic foods such as yogurt, kefir, sauerkraut and kimchi helps maintain a healthy balance of good bacteria in the gut.
• Prebiotics: These are fibers that feed the good bacteria. They are found in foods such as garlic, onions, bananas, leeks and artichokes.
• Healthy fats: Omega-3 fatty acids, found in fish such as salmon and sardines, as well as in flax and chia seeds, help reduce inflammation in the gut.
• Sufficient fluid intake: Drinking sufficient water facilitates the passage of food through the digestive system and prevents constipation.

Moderation in food consumption

• Proper chewing of food: Well-chewed food enables better digestion, as you begin to break down food in your mouth with saliva. Eating too fast can cause indigestion.
• Regular meals: Try to eat smaller but more frequent meals throughout the day instead of eating one or two large meals, which can stress the digestive system.
• Avoiding overeating: Eating too much food can cause bloating, reflux and other digestive problems.

Movement and physical activity

• Regular physical activity: Movement speeds up digestion, as it stimulates the natural movement of the digestive tract (peristalsis). Daily activity such as walking, swimming or cycling can help regular digestion.
• Walk after meals: A short walk after meals can help with digestion by improving circulation and stimulating the movement of food through the digestive tract.

Reducing stress

• Stress management: Stress negatively affects digestion and can cause problems such as irritable bowel syndrome (IBS), bloating and constipation. Relaxation techniques such as yoga, meditation or breathing exercises can help digestion work better.
• Sufficient sleep: Lack of sleep can disrupt digestive processes. Aim for 7-9 hours of quality sleep per night.

Avoiding harmful habits

• Reducing alcohol intake: Alcohol can irritate the digestive tract, cause reflux and make it difficult to absorb nutrients properly.
• Quit smoking: Smoking damages the stomach lining and increases the risk of ulcers, reflux disease and other digestive problems.
• Caffeine consumption in moderation: Caffeine can cause increased acidity in the stomach and lead to indigestion, so it is wise to consume it in moderation.

Eating habits for easier digestion

• Avoiding too much fatty and processed food: Processed food and high-fat foods can slow down digestion and cause digestive problems such as bloating and constipation.
• Incorporating fresh foods: Fresh, unprocessed foods contain more nutrients that are important for healthy digestion. Eat seasonal fruits, vegetables and wholesome sources of carbohydrates.
• Reducing sugar intake: Excess sugar can cause digestive problems as it encourages the growth of bad bacteria in the gut.

Listening to the body

• Recognizing signs of intolerance: If you notice that certain foods are causing you bloating, stomach pain or indigestion, try to identify which foods are to blame and limit or eliminate them from your diet.
• Regular check-ups with your doctor: If you have long-term digestive problems, such as abdominal pain, bloating, constipation or diarrhea, see your doctor. Early detection and treatment of problems such as celiac disease, lactose intolerance or irritable bowel syndrome is important for long-term digestive health.