Why is digestive health important?
Digestion involves the breakdown of the food consumed by us, to release energy and nutrients. If the digestive system does not work properly, it affects the nutrition and functioning of the entire body.
Here are some simple tips for optimizing your digestive health:
1) Chew it!
Remember to chew your food slowly and very thoroughly (roughly 32 times per mouthful), as this is the first and most important step in the digestive process where saliva breaks down the food. Don’t eat in haste- take at least 20 minutes to complete your meal.
2) Exercise your gut!
Include dietary fiber in your meals at least 25-30g/day. Fiber comes in two forms:
Soluble- Gets dissolved in water and takes on a gel like form. Basically acts like a sponge to absorb excess water as in diarrhea, and also absorbs some harmful by products left over from digestion in the intestines. Fruits, most vegetables, sprouted legumes, oats and oatmeal, peas, barley and psyllium are all good sources.
Insoluble- Known as roughage or bulk, it passes largely unchanged through the system and helps to prevent constipation by encouraging bowel movement. Generous sources are whole wheat flour, whole cereals, pulses, nuts and flaxseeds.
Together, soluble and insoluble fibers condition your intestinal muscles and keep them healthy.
3) Drink more ……… water!
Drink at least 1 liter of water for every 20 kilos of your body weight. Water keeps you hydrated, helps in the breakdown of food, carries nutrients to all parts of the body and also aids in excreting waste. Try to have more juices, soups and buttermilk rather than caffeine containing beverages like coffee and colas, and avoid alcohol.
4) Build raw power!
You can benefit most by consuming fresh fruits and vegetables in their raw form. Cooking food destroys many heat labile nutrients and changes the properties of the food. Thus, try to have these nutrient packed colorful fruits and veggies raw or slightly steamed. If you are bored of eating salad, try juicing. Various juice combinations will keep you energized and fit.
5) Spot the allergens!
Food allergies can develop at any age. Try and identify foods which you may be allergic/intolerant to. Reducing or eliminating foods that irritate your system will help to prevent distress and digestive problems.
6) Go Pro!
Probiotics or ‘good bacteria’ help to increase the body’s immunity and are helpful in the treatment of diarrhea, gastroenteritis and other such conditions. These helpful bacteria are available through live cultures in yoghurt, buttermilk, kefir and other dairy products to name a few. Inclusion of these foods as part of your regular diet may also help treat some food allergies.
Sticking to a regular exercise regime is also crucial to digestive health. Other remedies such as herbal bitters, digestive enzymes and vitamin supplements must only be taken with the advice of your local health practitioner.
