Many people overlook intestinal health, but these people may suffer from issues such as bloating, gas, constipation, diarrhea and other problems. With dietary and lifestyle changes, it is possible to restore gut health. Use these five simple tips to restore gut health and feel better every day.
1. Stay Hydrated
Your body needs plenty of water every day. Water is essential to good digestive health. It allows your body to absorb nutrients. It also helps you avoid discomfort and constipation. Water facilitates every chemical reaction of the digestive process and helps get the nutrients to where they need in your body. Focus on regular water as the main beverage you drink. Herbal tea, especially green tea, is also a good choice. Coffee or black tea are healthy in moderation. Try to avoid sugary or carbonated drinks.
2. Be Active
Being active makes it easier for your gut to process food. When you are active, the muscles in your gastrointestinal tract are stimulated. The digestive process speeds up, which helps you avoid problems like gas and bloating. Daily exercise even tones the muscular walls of the colon. Most adults need at least 30 minutes of exercise every day. Aim for at least 10,000 steps every day if you wear a step counter. Walking, swimming, climbing stairs and using an elliptical trainer are all good ways to be active.
3. Reduce Fat Intake
Fatty foods are difficult for your intestines to digest. They slow the entire digestive process down. Fatty foods contribute to gas and bloating, and they tax your entire digestive tract. Choose lean protein when possible. Switch from whole-fat dairy to 2 percent milk. Switch from butter to olive oil. Avoid packaged foods that contain transfats.
4. Take Your Time Eating
Many people are in a rush in the morning and grab something to go for breakfast. They might even skip breakfast. Some people also rush through lunch and dinner. Take your time and make eating an experience. Slow down and notice the flavors and textures of the food. Chew thoroughly. When you eat more slowly, your body has an easier time digesting the pieces of food. Eating slowly also makes it easier for you to recognize when you are full. This could help you avoid overeating.
5. Eat Prebiotic and Probiotic Foods
Prebiotic foods contain nutrients for the good bacteria in your gut. They help restore gut health by feeding those bacteria. Probiotic foods contain healthy bacteria to repopulate your digestive system. Probiotics are found in yogurt and food with live cultures, such as sauerkraut. If you have an allergy to lactose, you could try a probiotic and prebiotic supplement.