How To Improve Digestion – Crucial Scientific Tips
Proper and healthy nutrition is the basis not only for the proper functioning of the gastrointestinal tract, but also for all body systems, as well as a guarantee of longevity.
Surveys show that only 4% of adults admit that they eat right, others know about the problems, but cannot or do not want to correct them.
To improve digestion, it is necessary to competently approach the use of food, respecting the caloric content of the diet, as well as its qualitative composition. It is mandatory to add vitamins, macro- and microelements, eliminate harmful substances and lead a healthy lifestyle. All this will avoid taking medication in the future.
Eat more vegetables and fruits
Vegetables and fruits are rich in vegetable fiber, which helps to improve the movement of feces in the intestines (motor function is activated) and is a substrate for the functioning of the beneficial microflora, which ensures a sufficiently reliable prevention of dysbiosis.
The World Health Organization recommends the consumption of at least 400 g of fresh fruits and vegetables to significantly reduce the risk of developing non-communicable diseases, including digestive organs. In addition, such volumes of food provide the body with all the necessary vitamins and minerals.
Scientists also advise making such changes to their diet:
- Include vegetables in any dish.
- Use fruits and vegetables as snacks when you don’t have time to cook healthy meals.
- Eat a variety of fruits and vegetables.
- Reduce starch in your diet. The largest amount is found in potatoes.
Recall in a previous article we examined 13 foods that are good for digestion.
Eat less fat
Nutritionists recommend reducing your total fat intake. It should not be more than 30% of the daily calories. In addition, the elderly should further limit this food group due to the high risk of developing urgent cardiovascular disease.
To maximize the risk of diseases of the gastrointestinal tract and cardiovascular system, saturated fats should be reduced to 10% of daily calories, trans fats to 1% (should be replaced with polyunsaturated fats).
To achieve these indicators, just follow a few simple recommendations:
- Cook food or steam (baking and frying should be discarded);
- replace butter and sunflower oil with olives or coconut;
- Don’t eat fat;
- consume dairy products with the lowest possible fat content;
- abandon baking with industrial butter.
It is proven that excess fat disturbs the smooth muscles of the intestinal wall and activates fermentation and rot, which is manifested by bloating, feeling of rapid discharge of the stomach, constipation.
Omega-3 fatty acids are the best choice. Scientific work demonstrates their effectiveness in reducing the incidence of inflammatory diseases of the gastrointestinal tract (including the nature of autoimmunity). Flax seeds, nuts (the most common in nuts) and fatty fish (salmon, mackerel, sardines) are the richest in this component.
Do not overeat
The total problem of the majority of the Russian population is the mismatch between the calorie content of the diet and energy costs. It is proven that this leads to a violation of the enzymatic decomposition of food in the lumen of the digestive tract, the development of malabsorption syndrome (malabsorption) and constipation.
In addition, increased food intake leads to the development of obesity (both subcutaneously and inside the organs), which significantly increases the risk of developing cardiovascular disease, type II diabetes and constipation.
Drink more water
Scientists have long proven that an insufficient amount of pure fluid (not in the form of food) contributes to the development of constipation.
An adult is recommended to drink at least 1.5-2 liters of water a day.
Children aged 5 to 8 years should drink at least 1 liter, and between 9 and 12 years – 1.5 liters.
With active physical exertion or remaining at high temperatures, when the release of fluid through the skin and lungs is activated, the volume of drinking water should be increased.