Everyone experiences digestive symptoms occasionally, such as upset stomach, gas, constipation, or diarrhea. However, when these symptoms occur frequently, they can cause major disruptions in your life. Fortunately, dietary and lifestyle changes can have a positive impact on your gut health.
Here are a variety of ways to improve indigestion naturally:
1. Get plenty of fiber
Fiber is known to be good for good digestion. Soluble fiber absorbs water and helps increase stool bulk. Soluble fiber is found in oat bran, beans, nuts, and seeds, while vegetables, whole grains, and wheat bran are good sources of insoluble fiber.
2. Add healthy fats to your diet
Good digestion may require adequate intake of fat, and studies have shown that omega-3 fatty acids are relatively healthy fatty acids to protect the stomach, Foods rich in beneficial omega-3 fatty acids include flax seeds, chia seeds, nuts, salmon, mackerel, and sardines.
3. Drink more water
Low water intake is a common cause of constipation. Experts recommend drinking 1.5-2 liters of decaffeinated fluids per day to prevent constipation. However, if you live in a warm climate or exercise vigorously, you may need more.
4. Chew food
Digestion begins in your mouth. Your teeth break down food into smaller pieces so that the enzymes in your digestive tract can better break it down. Poor chewing is associated with reduced nutrient absorption. When you chew food thoroughly, your stomach has to do less work to convert solid food into a liquid mixture that goes into your small intestine.
Finally, regular exercise is also one of the best ways to improve indigestion. A study in healthy people showed that moderate exercise, such as cycling and jogging, can increase bowel movement time by 30%. If you experience occasional or frequent digestive symptoms, simple dietary and lifestyle changes may help improve your digestion.