Healthy Digestion

Healthy digestion forms the foundation for a healthy body. There are a few lifestyle changes and food choices which usually helps for a healthy self:

• Eat high fiber diet, that is, whole grains, vegetables, legumes, and fruits

• It is important to consume both soluble and insoluble fibers; insoluble fiber acts as roughage and adds bulk to the stool, avoiding constipation, while soluble fiber avoids stool getting too loose. Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes

• Probiotics can help improve the digestion process. They help in better absorption of nutrients and strengthen the immune system

• Fat intake should be restricted as they slow down the digestive system. Fats can be clubbed with high fiber foods for easier digestion

• Keep a check on salt intake. Avoid processed foods or check the label for sodium values

• Take small frequent meals. This ensures better and easy digestion. Don’t overeat. Reduce the size of your portions at mealtimes, or try eating four to five small meals instead of three large ones

• Chew your food properly and don’t gulp down the food to check air entering the stomach

• Take hot water after meals to improve the digestion

• Avoid taking excess sugar and refined flour for a healthy stomach

• Breakfast kick starts your metabolism. Take a good breakfast and try never to skip it

• Avoid eating a big meal just before you go to bed. Eat your last meal at least two to three hours before lying down

• Keep well hydrated. Take plenty of water, juices, green tea, etc to keep your system running smoothly

• Stay away from caffeine. Cut down on smoking and alcohol. These all interfere with the digestion process, leading to different problems

• Check your weight. Losing a few pounds helps a lot in streamlining our system

• Regular exercise is a great key to helping our digestion. It also helps to maintain a healthy weight

Keep stress and tensions under control. You can go for stress-relieving activities like yoga, meditation, sports, etc.