Are you one of the 70 million suffering from digestive problems such as bloating, constipation, heartburn or indigestion? Unfortunately, good digestive health appears to be on the decline and what’s worse is that poor digestive health affects your overall well-being.
However, many digestive problems can be eliminated by making changes to your diet. To keep your digestive system healthy, follow these tips:
Get Enough Water
Insufficient water intake is a primary cause of constipation. Increasing your intake of water will work wonders. Water flushes waste and toxins out of your system and helps get things moving. Also remember to eat plenty of fruits and vegetables. They’re about 80 to 90 percent water. Oranges and watermelon are two excellent options.
Eat your Fiber
Dietary fiber plays an important role in the health of our digestive tract. Fiber prevents constipation as it adds bulk and helps move food more quickly through the intestines. If you’re not accustomed to fiber, you should start slowly, adding more to your diet until you reach a target of about 25 grams a day. Start with a high-fiber breakfast cereal. Choose whole-wheat bread over white and snack on other high-fiber foods like strawberries, blueberries, dried apricots, and dried plums throughout the day. But be careful not to add too much fiber too fast, or you’ll feel even more bloated than before. Your body needs time to get used to handling the increased bulk.
Chew, Chew, Chew
One big cause of bloating is swallowing too much too fast. In doing so, you tend to gulp air when you eat. For instance, you might swallow air if you snack on the run and eat too fast, talk while eating, drink from a straw, or have a lot of soda. Take more time for meals, skip carbonated drinks, and have smaller portions of food at each sitting. One of the best ways to decrease the amount of air you gulp is to eat with your mouth shut and thoroughly chew each bite.
Be Wary of Dairy
According to the National Institute of Health, 30 million to 50 million Americans are lactose intolerant. If milk, yogurt and other dairy products give you gas, have small servings. You can slowly increase your intake, just as you would with other tough-to-digest foods. If gas still persists, try switching to soy or lactose-free foods.
Kick your Bad Habits
Certain foods can interfere with healthy digestion, including coffee, alcohol, chocolate, thick sauces, and fatty or fried foods. These foods also have been shown to cause reflux and worsen heartburn symptoms. Try avoiding huge meals, and don’t eat a big dinner right before bed. Give your stomach time to digest while you’re still upright.
Even a quick ten-minute brisk walk in the park will go a long way in relieving bloating. Exercise helps gas pass through the digestive tract quicker, so you feel better faster.
Supplement to Restore Digestive Health
Stress, aging, antibiotics, improper food combining or a diet high in processed foods, can diminish the enzymes in your stomach necessary for proper digestion. You can help boost your digestion easily by taking a digestive enzyme supplement.
If you suffer from digestive problems, Healthy Choice Naturals Ultra-Zymes is one of the most comprehensive natural digestive aids available on the market. It contains 18 enzymes that go to work fast to help you digest foods easily, and get relief from burning, bloating, gas and heartburn.