The Dos and Don’ts for Healthy Digestion

November 27, 2024 Posted by Aga

Your digestive health is very important, and you shouldn’t take it for granted. When you think about it, it takes a lot of work for your body to turn the foods you eat into the nutrition and energy you need.

Digestive problems can mean more than unwanted, embarrassing symptoms. There are so many different types of digestive problems that it’s important to understand what can cause them and how to prevent them from occurring.

The lifestyle you enjoy and the choice of foods you eat can all have an impact on your digestive health. Follow our list of dos and don’ts and improve your digestion with the help of Digestive Advantage® today.

What is Healthy Digestion?

Healthy digestion is the process by which your body efficiently breaks down the foods you eat, absorbs the nutrients, and eliminates waste products. It involves a complex series of steps, starting with chewing food in the mouth, mixing it with digestive enzymes and further breaking it down and absorbing nutrients in the intestines. A healthy digestive system functions smoothly without causing discomfort, bloating, or irregular bowel movements. Proper digestion ensures that your body gets the energy and nutrients it needs to function optimally, supporting overall health and well-being.

What to Eat for Healthy Digestion

What you eat plays a crucial role in maintaining a healthy digestive system. Incorporating a balanced diet rich in fiber, vitamins, and minerals can significantly enhance your digestive health.

Fruit

Eating a variety of fruits can provide essential vitamins and fiber that support healthy digestion.

Spices and Herbs

Incorporating spices and herbs like ginger and peppermint can aid digestion and reduce discomfort.

Legumes

Legumes, such as beans and lentils, are high in fiber and protein, promoting smooth digestive processes.

Vegetables

Consuming a wide range of vegetables ensures you get the necessary nutrients and fiber for optimal digestive health.

Grains

Whole grains, such as oats and brown rice, are excellent sources of fiber that help maintain regular bowel movements.

1. Don’t eat while stressed or angry

It’s interesting to know that our brain and digestive system are connected (1). Even the thought of eating can release the stomach’s juices before food gets there. An emotional brain can send signals to the gut. Therefore, stress can be a cause of an upset stomach (1). For better digestion, do what you can to help manage your stress levels (2)

2. Don’t lie down immediately after eating

It can be common to feel drowsy after eating a meal. Feeling full and relaxed can give you the urge to take a nap. This may just be your body’s reaction to the biochemical changes caused by the digestion of certain foods. The drowsiness should pass, and you should try to avoid having a nap.

Lying down after eating makes it easier for your stomach acid to travel up into the esophagus, increasing the chance of acid reflux symptoms. Try to refrain from eating within 3 hours of going to sleep (4).

3. Don’t hesitate. If you have to go, go!

Everyone goes to the bathroom for number two. If you need to go, you should try to go. If you hold it in, you could miss the opportunity to go all together. If you repeatedly postpone bathroom trips until a more convenient time, it may lead to constipation problems (6).

4. Don’t eat the wrong foods

Keep it natural, and try to avoid fatty and fried foods. They can move undigested through the body too quickly. This process can either lead to diarrhea or it can make the food you’ve consumed stay in your digestive tract for too long, making you feel full and bloated (7).

5. Do keep hydrated

Your body needs water to stay hydrated in order for your systems to be able to work properly. Fluids help carry nutrients to your cells, can flush bacteria from your bladder, and may help prevent constipation. Therefore, staying hydrated can help move waste through your intestines (8).

6. Do improve your posture

Good posture matters as it may help alleviate stomach discomfort related to reflux (9). Staying upright may help your muscles contract and relax as food passes through your body during digestion (9). When you’re slouched, it may encourage food to move back up and out of your stomach into the esophagus (10).

Posture should also be taken into account when you are sitting in the bathroom. Try using a step to raise your knees closer to your chest. This can help you get into the squat position to help you pass stool without straining (11).

7. Do move more

Active people can have smoother digestion (12). Gentle movement may aid digestion, as it stimulates intestinal contractions, aiding the passage of stool through the colon (13). Take a light stroll about half an hour after your meal.

Be sure not to overdo the exercise, though; strenuous exercise on a full stomach could lead to indigestion (14).

8. Do take probiotics

To help keep your digestive system working as efficiently as it can, it’s important to maintain the right balance of good bacteria and bad bacteria. That’s where probiotics can come into the picture.

Depending on the specific strain of probiotics in the product, some probiotic supplements can help assist with common digestive problems like gas, bloating, or regularity.

Try a daily probiotic today from Digestive Advantage® and see how it can promote long-term digestive and immune health*. Protected by a natural protein shell, our BC30 patented probiotic survives stomach acid 100x better than probiotics and yogurt. Delivering good bacteria where you need it.

‡Based on median survivability of Digestive Advantage® probiotic BC30 vs.yogurts in a simulated gastric environment.