5 Ways to Keep Your Digestive System Healthy

Your digestive system has a major impact on how your body functions and your day-to-day life. From producing energy and absorbing nutrients to affecting your mood, there is good reason to keep your digestive system healthy.

What is the digestive system?

The function of the digestive system is digestion and absorption. Digestion is the breakdown of food into small molecules, which are then absorbed into the body. These organs include the digestive tract, liver, pancreas and gallbladder. The digestive tract consists of a long tube that spans from your mouth through the pharynx, esophagus, stomach and small intestine to the colon.

What are signs of digestive problems?

Experiencing digestive problems can happen to anyone. Common symptoms include cramps, bloating, gas and diarrhea or constipation. While these are not always a sign of something more serious, certain conditions like Irritable Bowel Syndrome, Diverticulitis, and Crohn’s Disease can put you at a higher risk for these symptoms.

Ways to Keep Your Digestive System Healthy

1. Increase Insoluble and Soluble Fiber

You should be getting two types of fiber to improve your digestive health: soluble and insoluble. Soluble fiber dissolves in water. It helps lower cholesterol, regulate glucose levels and keep you regular.

You can get soluble fiber from foods like:

• oats
• fruits and vegetables
• beans
• barley

Insoluble fiber does not dissolve in water but it contributes to bowel regularity. Whole-wheat flour, wheat bran and some vegetables are good sources.

2. Limit Fatty Foods

Your body needs fat. Healthy fats help improve your digestive health. In fact, research shows people with irritable bowel syndrome may not be getting enough omega-3 fatty acids from fish.

The key is limiting your fat intake. Your diet should be low in saturated fat, the fat that raises your blood cholesterol and slows digestion. Unsaturated fats are better for your body. They’re the ones you get from fish and olive oil. They’re also good for your heart.

But keep this in mind: The latest dietary guidelines recommend getting only 70 grams (or a little less) of total fat each day.

3. Eat On a Schedule

To stay regular, you should try to eat regularly. Try eating breakfast within an hour of waking. Eat lunch about four or five hours later, and dinner no less than three hours before you go to bed. This will give your body enough time to properly digest.

4. Stay hydrated 

 Drinking plenty of water helps your digestive system function smoothly. Typically, it’s recommended that women drink 2.7 liters of water per day, and that men drink 3.7 liters per day.

5. Get moving 

 Exercise increases blood flow and metabolism for smoother digestion.

See a doctor 

 If you experience digestive problems regularly, it’s important to see a doctor who can help track your digestive health and manage your symptoms.

 

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