Best Way to Improve Digestion



Digestion of food is essential to convert it into energy and its healthy regulation is a must to achieve vitality. Inversely, the body may not get the nutrients that are present in the diet which can lead to nutritional deficiencies in body. These nutritional deficiencies cause several health problems like fatigue, emotional instability, skin disorders and more.  Though there are several possibilities for health problems to take place, the angle of poor digestion is often disregarded in most diseases. With the digestive system not functioning properly, difficulty in absorbing vitamins and nutrients increases which leads to other host of health problems.

Few of the digestive complaints that commonly plague people are constipation, diarrhea, flatulence and heartburn. These digestive complaints can appear to be harmless initially but in long run these can result into fatal disorders. The simplest solution to deal with these digestive problems is to correct the dietary habits. Usually these issues arise in body only when body is getting something that is not required by it or when body is not getting something that is required by it.

Worst Foods for Digestion

High-fat and fried food overwhelm the stomach, resulting in acid reflux and heartburn. People with irritable bowel syndrome need to stay away from foods high in fat including butter and cream.
Hydrogenated oils are tough to digest and have been linked to many health problems, including increased bad (LDL) cholesterol, decreased good (HDL) cholesterol and colon cancer.
Refined grain products are nutritionally imbalanced. It is because of this imbalance that these foods are responsible for several degenerative diseases. Not to forget that they are also acidic in nature.
Sugar is the key offender in causing inflammation, so consumption of sugar should be avoided or reduced significantly. The simple way to reduce sugar consumption from diet is to take account of the grams of sugar consumed daily and eventually limiting the amount to approximately 25g.
Chili peppers trigger acid reflux in some people as it irritates the esophagus which leads to heartburn pain.
Caffeine has inflammatory properties and also contributes to inflammatory conditions such as acne in some people.
Sodas contain a mix of harmful ingredients and are highly acidic which triggers acid reflux.
Alcohol abuse also triggers unpleasant acid reflux and inflammation in the stomach. It can also inflame the stomach lining, impairing certain enzymes and preventing nutrients from being absorbed.
Dairy products such as milk and cheese can stimulate bloating even if a person is not lactose intolerant. Taking yogurt in moderate amounts however seem to work contrary.
Soy contains protease inhibitors. Protease is an enzyme used by the body to break down proteins. Fermented soy is a different character and does not fall in the same category.
Red meats cause flare-ups of gastritis due to the high fat content of many red meats. A study published in the March 2001 issue of the "Journal of the National Cancer Institute" found that red meat consumption had a direct effect on the odds of a person getting stomach cancer in the lower quadrant of the stomach.
Processed meat are packed with saturated fat, sodium and nitrates and have been linked to colon cancer by increasing carcinogens.
Artificial Preservatives and sweeteners are known to aid a host of health problems one of which is profound digestive imbalance. The digestive system of body was not intended to digest these chemical.
Pasteurized juices contain no enzymes or bacteria that are good for digestive tract.

Remember that resolving digestive issues is also the best way of improving mental health and clarity.

Best foods for Digestion Problems

Probiotics are billions of good bacteria within our digestive system that help in regulating digestion, removing toxins and assisting in assimilating nutrients. Intake of antibiotics or a poor diet can put this ecosystem into unbalanced state. A key solution to put back this ecosystem to balance state is to include probiotics to the diet. This can soothe digestive issues, prevent infections and potentially even make the body healthy and attractive. Organic yogurt contains significant amounts of probiotics.
Prebiotics are foods that help good bacteria grow and flourish. Asparagus, onions, lentils, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, radish and rutabaga are a few examples of foods contain prebiotics.
Fermentation aids in flourishing and multiplication of probiotics, enzymes and nutrients in the body. Eating fermented foods like sauerkraut are so effective that a few tablespoons every day will give the body an immense digestive treat that can create a huge difference in gastrointestinal health. Fermented products include kimchi, sauerkraut, kefir, raw apple cider vinegar, kombucha, and nattoh.
Zinc plays an vital role in digestion, help in improving production of enzyme, heal intestinal tissue and protect the lining of the stomach. Include more zinc in the diet by adding foods such as dark chocolate, spinach, asparagus, mushroom, lentils, seeds & nuts.
Vitamin D is very important as cells in your digestive system have vitamin D receptors needed for protein synthesis. To know more about Vitamin-D and its food sources, please click here.
Magnesium is required for more than 300 biochemical reactions within our body. It also stimulates muscle contractions within the intestinal walls to improve bowel movements. For this reason, magnesium can help to alleviate the discomfort of constipation. To know more about Magnesium and its food sources, please click here.
Aloe Vera besides being good for cuts and scrapes, acts as a healthy internal healer as well. Irritable bowel syndrome (IBS) is normally marked by several digestive problems which can be effectively treated with aloe vera juice. Moreover it boosts the body’s immune system and has anti-inflammatory properties.
Herbs and spices such as ginger and turmeric are tremendous for soothing upset stomachs. Peppermint is also good for both the breath and digestion and can easily be grown in kitchen garden. Grate some ginger and take few mint leaves and put them in boiling water for a few minutes and take with a spoonful of raw honey to suppress a bellyache. Fennel & chamomile are also good in improving digestion. Oregano oil can also be used as a strong digestive aid. It also acts as a powerful natural antibiotic. It can be taken in a capsule, added to water or shake or even added to food.
Papaya is one particular food that has tremendous digestive-promoting properties. Besides being an excellent treatment for digestive disorders and gastrointestinal tract disturbances, papaya leaf extracts offers many more health benefits.
Bananas are great as they don't irritate the stomach. That's why they're used in conditions like vomiting or diarrhea.
Prunes are extremely rich in fiber and are great source of energy, nutrition and disease-fighting phenolic compounds.
Avocados are packed with beneficial fat and fiber which makes them gut-friendly and easily digestible. However, consider eating raw green vegetables with avocados, since the fat contained in the fruit can slow down the digestion of other foods in the stomach by restraining the secretion of gastric juices.
Red Beets, as well as their greens contain beneficial enzymes, vitamins, minerals and fiber. These fruit can promote regular bowel movements, improved gut lining, and efficient muscle function. Beets are even rich in an organic compound “betaine hydrochloride” which aids in creating a perfect environment for digestion and help those suffering from digestive upsets.
Include whole - natural - gluten free grains in the diet to a greatest possible extent so that body can give more attention on absorbing the good things instead of removing the bad stuff from body. Amaranth, quinoa, buckwheat and bean flour are good sources. Psyllium or Acacia Fiber is also a great source of fiber and treats common digestive problems.

Additional Tips

Pay Attention to your Body - Paying attention to how the body reacts when a person has digestive complaints and analyzing what food triggered the problems, could aid in finding the cause. Foods such as wheat gluten and dairy products are two common causes that can lead to constipation, gas and cramping. If food sensitivity is suspected to any food after its consumption, stop the consumption of that food immediately for a period of at least 3 days to find out if the symptoms subside when that food is not taken.

Manage your Stress - Stress can distort the body's ability to use effectively the food consumed by cutting off the circulation to the digestive tract. Thus, learning to reduce or control the stress in life is essential to improve the digestion.

Drink Water – Drinking ample amount of water every day can prevent constipation. Many people strive hard to be regular since it is a common cause of serious digestive discomfort. Avoid drinking water during meals. Like rest of the body, the digestive system needs to be well-hydrated however drinking water near mealtime will weaken digestive strength and may cause digestive upsets. Even if need arises then water should sipped lightly during a meal or else drink water at least 15 to 30 minutes before a meal and preferably at least an hour after. Never overlook the fact that the best water comes from a high quality filtration device.
The hydrating strength of pure water on its own is very useful however when combined with some slices of nutrient-filled lemon, it can give power to health by boosting the energy and helping to improve functions of the digestive system. Warm lemon water can also be a powerful assistant in natural fat loss. Its atomic constitution is same as that of saliva and the hydrochloric acid of digestive juices.

Eat slowly and chew the food – This is a very basic eating principle which is vital to maintain digestive health. The process of digestion starts in mouth when enzymes from the salivary glands assist in chemical break down of food molecules into a size which is absorbable for the body. Therefore, it is advised to chew each bite of food at least 20 times and the process should not be rushed. Before eating meals, it is advised to take a deep breath and eat slowly and consciously.