Indigestion can not only be uncomfortable, painful and embarrassing, but it also increase your susceptibility to other digestive disorders. Maintaining a healthy digestive tract is therefore extremely important. Here are some of the organic ways that can help you achieve a healthier gut and consequently help you avoid indigestion:
TAKE TIME CHEWING
The teeth play a major role in digestion. They break down food into smaller pieces which can be digested and absorbed a lot better as they move down the gut. Therefore improperly chewing food means that your stomach has to do most of the work of breaking it down which puts you at a higher risk of indigestion. Food that isn’t properly broken down in the mouth will also not be properly absorbed which means that although your diet might be nutrient filled, most of the essential nutrients might not be taken up by the body. To prevent this from happening, make sure that you take your time to properly chew your food.
ADD NUTRIENTS THAT PROMOTE A HEALTHY DIGESTIVE TRACT TO YOUR DIET
There are quite a number of nutrients and healthy foods that can help you achieve a much healthier digestive tract. They include:
- Apple cider vinegar: Taking one to two tablespoons of apple cider vinegar before protein-packed meals can help promote digestion. Apple cider vinegar is acidic hence it creates a good environment for the secretion of pepsin, an enzyme that helps in the digestion of protein. my favorite apple cider vinegars are the ones that are 100% organic.
- Glutamine: Glutamine is a group of amino acids that has been found to promote gut health by helping to reduce the permeability of the intestines. Foods that are rich in glutamine include turkey, almonds, eggs and soybeans.
- Probiotics: Probiotics are a group of healthy bacteria that help the body to better break down indigestible fibers, hence preventing symptoms associated with indigestion such as bloating and constipation. Probiotics rich food include yogurts, kimchi, miso and sauerkraut. They’re also available in supplementary form.
- Zinc: As a mineral, zinc plays quite a significant role in the promotion of a healthy gut as well as helping you avoid a number of gastrointestinal disorders. Aside from the supplementary form, zinc is also abundant in beef, shellfish and sunflower seeds.
Inactive lifestyle has also been linked to indigestion and other digestive problems. This is because food takes a much longer to travel through the digestive system when you’re inactive most of the time. Engaging in regular forms of exercise like jogging, cycling and swimming will help food pass through the gut much faster hence helping you avoid symptoms of indigestion. Exercising also promotes the release of hormones and enzymes that aid in digestion.
INCLUDE PLENTY OF FIBER TO YOUR DIET
Fiber should definitely be in your diet if you want to avoid indigestion. There are 3 types of fiber and all of them are very important. They include:
- Soluble fiber: This type of fiber helps in the absorption of water and adds bulk to stool. Foods rich in soluble fiber include nuts, seeds and legumes
- Insoluble fiber: This type ensures that everything moves smoothly along the digestive tract. Insoluble fiber rich food include whole grains, wheat bran and vegetables.
- Prebiotics: These type of fiber act as food for the healthy gut bacteria and can be found in grains, vegetables and fruits.
DRINK PLENTY OF WATER
The daily recommended intake of water is 1.5 – 2 liters. To help you avoid the digestive complications associated with low fluid intake such as constipation and indigestion, make sure that you meet this daily recommended intake. Vegetables and fruits with a water content such as strawberries, celery, watermelon, cucumber, peaches and tomatoes can help you stay hydrated.
Your digestive health could end up suffering in all sorts of ways if you don’t take charge and maintain a healthy lifestyle. Indigestion is one of the ways that the body uses to alert you that everything’s not okay. With the above set of tips you’ll be able to respond a lot better even if your body is faced with this digestive problem.