According to a report from Mintel, 86% of all British adults have suffered some form of gastrointestinal (GI) problem or ailment in the year 2015. Sadly, the numbers are estimated to increase by each passing year. Moreover, NHS also confirms that Gastrointestinal infections affect 1 in 5 people in the UK each year. These include problems like Diarrhea, bloating, heartburn, constipation, rectal bleeding, indigestion, jaundice, vomiting and stomach aches. Awareness of these tummy issues might help reduce the number of patients each year. Hence, the best practice however is to follow some simple ways to improve digestive health. We will discuss some tummy friendly-food for digestion, that will definitely help you to get better on the digestive wheels!
We often do not know what could be the best food for a healthy gut or what quantity to consume to maintain good digestion. this is because not everyone is aware of how much effect can bad digestion cause us. Well, because each person’s digestion is different, so a definitive and single answer cannot be provided. However, we will be sharing a generalized insight into some tummy-friendly food to make your digestive system happy!
Let us discuss a little bit about what to consume to maintain good digestive health.
All of us know that feeling of discomfort when we’ve overindulged or eaten the wrong type of foods. This might result in constipation and diarrhoea which is our tummy’s way of telling us that it doesn’t think much of recent food or lifestyle choices. A happy tummy makes for a far happier life in general!
Eat a variety of food
There is no one type of food to follow for a healthy digestive system. In fact, eating a wide range of foods encourages a healthy digestive system. The gut contains a range of microbes and healthy bacteria hence a variety of tummy-friendly food is required for good digestion. Sticking to a very limited diet can mean your gut lacks certain nutrients, Therefore, a varied healthy diet is a great way to keep your gut happy.
Firstly, the best way to avoid constipation is to eat plenty of fibre. Secondly, our gut contains healthy bacteria and by feeding the bacteria with fibre we are helping to make the good bacteria thrive. Hence, fibres play a major role in our digestion. Note that the recommended daily intake of fibre is 30g a day. You can find fibre in:
- Wholemeal bread and oats
- Brown rice
- Lentils and grains
- Fruit and vegetables, specifically high in fibre include:
- Raspberries & Blackberries
Fibre acts like a sponge, absorbing water, that is why it is important to drink plenty of fluids to avoid constipation.
Keeping well-hydrated helps to keep your poo soft and helps food to pass smoothly throughout your digestive system. Aim for six to eight glasses a day including water and sugar-free drinks.
Avoid too much caffeine which boosts acid in the stomach and can cause acid reflux (heartburn). Fizzy drinks can cause bloating so stick to still drinks if you are prone to digestive problems.
Sticking with vegetable ginger is a root to add to your larder. Pregnant women often use ginger to relieve morning sickness and it is effective in treating nausea in general.
Ginger helps to break down food which aids digestion and can relieve the discomfort of trapped wind. It is a great way to gently and naturally relieve constipation
Probiotics are live microorganisms that can improve the health of your heart and digestive system. It also helps alleviate depression. We have our own probiotics naturally occurring in our gut but it doesn’t hurt to encourage the friendly bacteria by topping them up. Yes, not all bacteria are bad! They are very effective in boosting digestive health. The balance of bacteria in our gut can be upset by a range of factors, including stress and antibiotics. Eating live yoghurt which contains probiotics or taking supplements can help.
5. Fennel for good digestion
We know fennel produces a tasty flavour when cooked but did you also know it is good for your digestive system? Fennel is known for its anti-inflammatory benefits and can help to ease constipation and prevent colon cancer. Its volatile oils helps our tummy in good digestion. This can relieve the more embarrassing gut issues such as bloating, constipation, diarrhoea and flatulence. We recommend a cup of fennel tea. Tasty and healthy! Perfect combination.
First, eat on schedule
We all are always in a rush for work or household chores! Those all are necessary, we understand. But so is our eating schedule. Create a proper eating schedule for yourself and follow it regularly to keep your digestion in shape. Always remember to try to eat your food stress-free while sitting (and not in a rush).
Second, cut down on fat
Too much fat – fried foods, fast food, fatty foods including dairy products – is hard for your system to digest and can cause stomach aches and acid reflux. Therefore, it is very important to cut down on fatty food.
Lastly, avoid trigger foods
Some foods can trigger digestive discomfort. If you are experiencing digestive problems, try keeping a food diary for a month, noting down what you are eating and doing and keeping a record of when symptoms occur. See if you can identify any links between digestive problems and diet. If particular foods seem to be causing problems, try cutting them out of your diet to see if that makes a difference. Try to pay attention to what your tummy is telling you and avoid “problem” foods.
So those were some helpful tips to keep up your digestive health. Here you have successfully completed the first step towards healthy digestion i.e. awareness. Now it’s time to head towards the second step i.e. implementation. Start implementing from today and you will see how it leads to good digestive health and hence, reducing the risk of some major health problems!