The digestive system is very important for overall health. The gut is responsible for processing food, absorbing nutrients, and excreting waste.
Many people are experiencing signs of discomfort due to disrupted digestive systems.
If you’re experiencing discomfort due to poor digestion, you may feel frustrated and confused. The constant ringing can become so annoying that it starts to interfere with your daily routine.
Some digestion problems can be caused by more serious conditions like Irritable Bowel Syndrome, Crohn’s Disease, and Diverticulitis. A healthy person can still have digestive issues if they have a poor diet or lifestyle.
This article covers some of the reasons why people might have digestive problems, how digestion works, and what people can do to improve their digestion.
WHAT CAUSES OR CONTRIBUTES TO POOR DIGESTION?
There are many possible causes of poor digestion. If you’re not eating the right combinations of foods or preparing them correctly, it’s very common to have poor digestion.
How you are feeling and how you are eating are just as important as what you are eating.
Let’s explore some potential diet and lifestyle choices that could lead to a healthier lifestyle.
Inappropriate Fiber Intake
Almighty fiber, the king of digestion.
Insoluble fiber helps keep things moving through the gastrointestinal tract in a timely manner. Types of dietary fiber include soluble and insoluble fibers. Soluble fiber turns into a gel-like substance in the digestive tract to help slow down digestion, while insoluble fiber does not change form in the digestive system and helps add bulk to stool.
It also helps healthy bacteria to grow, which aids in proper digestion. Fiber is important for gastrointestinal health – when there isn’t enough fiber in the diet, we may experience constipation, gas, or diarrhea.
However, if we increase our fiber intake too much too quickly, this can also cause problems. Constipation and bloating almost undoubtedly will follow.
Inadequate Water Intake
Water is another key player in healthy digestion. If we are not drinking enough water, we may experience symptoms such as constipation, diarrhea, bloating, or even malabsorption.
Water is important for Digestion because it helps to break down food. It also prevents constipation by softening stool.
Excessive Intake Of Processed Foods
When you eat a lot of processed foods, it creates a bad environment in your digestive system.
Processed food items contain little to no fiber, water, vitamins or minerals, but are often loaded with sugar and artificial ingredients.
The digestive system contains good bacteria that help with digestion. Processed foods that contain a lot of sugar can damage the healthy bacteria in your digestive system, which can lead to problems digesting food.
Acute And Chronic Stress
Stress can cause serious damage to the body.
Acute stress is a type of stress that is only temporary and typically lasts for only a short period of time. An example of acute stress would be feeling nervous about meeting a work deadline or giving a speech in public.
Chronic stress, on the other hand, is long-term stress. This is the stress that you experience over a longer period of time, rather than just in specific situations.
Both acute and chronic stress can disrupt the digestive system, causing issues such as a loss of appetite, slow digestion, constipation, diarrhea, and abdominal cramping. If left untreated, this can lead to a diagnosis of Irritable Bowel Syndrome.
Movement is key for optimal digestion.
Our digestive tract is one big muscle. When we don’t exercise, the muscles that help digest food don’t get as much stimulation.
This can result in constipation, gas, and even bloating.
May Cause You To Feel Tired Later In The Day. If you do not eat the right mix of foods at each meal, you may feel tired later in the day.
We need a combination of five things, which we call the Foundational Five, in order to stay healthy. These five things are protein, starchy carbohydrates, non-starchy carbohydrates, healthy fats, and the flavor factor.
The flavor factor is for taste, but the other four components are essential for proper digestion. If you’re not getting enough of one or more macronutrients, your digestion may start to show distress.
Overeating Or Under Eating
eating the right amount of food for your body is important for proper digestion.
If we consume too little food and do not give our bodies the nutrients they need, we may start to experience bloating, constipation or diarrhea.
The exact same goes for the opposite scenario. If we overload our digestive system so that it becomes overwhelmed, the chances of it functioning properly are very low.
There is no one-size-fits-all when it comes to food intolerances. Each person experiences them differently. One of the most common signs of a problem is abnormal digestion.
If you have a food intolerance and you continue to eat the food you’re intolerant to, you could have long-term complications. The severity of the complications depends on the severity of the intolerance and what the food is that you’re intolerant to.
WHAT YOU NEED TO KNOW ABOUT THE DIGESTION PROCESS
If you want to effectively address digestive issues, it is necessary to first understand how digestion works.
The process of digestion involves consuming food, breaking it down into smaller pieces, processing it, and using it for energy. There are two ways food is digested: mechanical digestion (when food is chewed and physically broken up into tiny little pieces) and chemical digestion (where food is broken down into even smaller molecules with the help of natural digestive enzymes).
The process of digestion starts in the mouth. The process of mechanical digestion begins with chewing. The process of chemical digestion begins in the mouth with the release of the enzyme amylase. This enzyme is responsible for breaking down carbohydrates.
The food we just ate travels next through the esophagus to the stomach. In the stomach, chemical and physical digestion continues. Gastric juices are secreted to continue breaking down the food, while the stomach itself contracts and churns to mix everything and push the food forward. These contractions are referred to as peristalsis.
Everything then makes its way into the small intestine. This is where nutrients begin to be significantly absorbed. The liver and pancreas help with chemical digestion by secreting enzymes.
The last stage of digestion occurs in the large intestine, where the intestine absorbs any remaining nutrients and most of the remaining water. This is how stool is produced that is then eliminated from our bodies through the rectum.
WITH HEALTHY LIFESTYLE CHOICES TO SMOOTH DIGESTION
We want you to use the following tips to improve your slow digestive system so that you can get rid of the issue for good. If you want to live a life free from constipation, bloating and discomfort, you need to have a bigger perspective. If you want to improve your general health, you need to adopt a healthier lifestyle. This will help you leave sluggish digestion behind. The key to improving your digestion is understanding what causes it to slow down in the first place. Once you know what to avoid, you can make the necessary changes to keep your digestive system running smoothly. But don’t you worry. Making healthy choices into habits that will improve your gut health is simpler than it may seem. The following text will be broken down into small and easy steps. Ready to meet the best slow digestion remedies? Let’s go!
AVOID PROCESSED AND FATTY FOODS AND ALCOHOL
We need to discuss foods and beverages that commonly cause slow digestion. The typical western diet is not good for your gut. We are talking about convenience foods, fast food, and various popular snacks. These foods are harder to digest because they contain high levels of sugar, salt, artificial additives, and saturated fats, which can slow down your metabolism. The vegetables are lacking in nutrients, especially fiber, which is necessary for regulating the digestive processes. Also, the high salt content in many fast foods can cause dehydration in the digestive tract, leading to constipation.
While our bodies react differently to the same nutrients – which means that there is no universal answer to the question of what causes slow digestion -, scientists and medical professionals alike will generally tell you that speeding up a slow digestive system means avoiding too much of the following:
- processed foods (pretty much everything that comes in a box, such as microwave meals, snacks like potato chips and popcorn, cereal with tons of sugar, flavored nuts, margarine, ketchup, etc.)
- meat for breakfast, lunch, and dinner
- fried and fatty foods
- spicy foods
- dairy products such as milk, ice cream, cheese …
GET PLENTY OF FIBER INSTEAD
The term that stands out the most is fiber. Fiber has a number of health benefits, including reducing cholesterol levels, reducing the risk of heart disease, and improving digestion. So, what does this mean for our diet? Swearing by plant foods, especially their peels and skins. If you want to have a better relationship with your toilet, and avoid symptoms such as cramping or gas, you should eat more fruits and vegetables, lentils, nuts, or whole grains.
There are two types of fiber. Insoluble fiber is known for making stools softer, which makes them easier to travel through the digestive system. Soluble fiber is known for adding bulk to your waste, which helps ensure regular and normal bowel movements. Plant foods contain both soluble and insoluble fiber, but some plants contain more of one type than the other.
Foods rich in soluble fiber are:
- citrus fruits
And the top sources of insoluble fiber are:
- wheat bran
- whole-wheat flour
- vegetables such as cauliflower, potatoes, etc.
ADD GUT-FRIENDLY NUTRIENTS TO YOUR EVERYDAY DIET
There are various types of bacteria that naturally reside in your gut. While some enzymes actually work to support the digestive process, others might work against it. Probiotics work to create a healthy ecosystem in your gut. These microorganisms work to break down indigestible fiber, which can otherwise lead to bloating, gas, and stomach pain. Fiber supplements are not only effective in combating constipation, but can also help relieve symptoms of digestive issues such as irritable bowel syndrome or inflammatory bowel disease. They also aid in the absorption of nutrients and help to keep harmful microorganisms in check.
Probiotics can be found in fermented foods. This expression is used to describe foods that are either produced or preserved using microorganisms. Want to know which these are? Here is the list:
- Yogurts with active cultures
- Some sorts of aged cheese
- Pickled vegetables
- Apple cider
HYDRATION MATTERS, TOO!
If you forget to drink, it can lead to health problems, and a slow bowel makes it even worse. But luckily, the solution is pretty straightforward. You will improve your digestion naturally by taking care that your body gets enough water, flushing unwanted waste out of your intestine, and softening your stool.
There are many factors that determine how much fluids one needs per day.
The following fruits and vegetables are excellent sources of water: watermelons, tomatoes, zucchini, strawberries, grapefruits, etc. Here’s one more tip for you: You could try having soup as a side dish with one of your meals.
We don’t need to remind you that it’s best to stick to water or unsweetened herbal tea to avoid sugary drinks. If your digestion is not working well, mix a half squeezed lemon with water and drink it at the start of your day. This will help activate the digestive juices in your intestine, preparing your body to process food and break down unwanted waste. If you can stand the taste, drinking a tablespoon or two of cider vinegar is a good way to improve your digestion.
IT’S NOT JUST WHAT YOU EAT, BUT ALSO HOW
Although eating healthy foods and drinking enough is important for Digestion, research suggests that HOW we eat may be just as important. The process of digestion begins in the mouth when we chew food. The better we chew our food, the easier it is for our digestive tract to do its job while also absorbing more healthy nutrients.
When we chew our food properly, we produce more saliva, which starts the digestion of carbohydrates and fat in our mouth. The saliva helps to break down the food so that the stomach can more easily turn it into a liquid form that can travel easily through the intestine. Some experts say that chewing your food well may help to reduce stress levels, which can in turn help with digestion.
We need to carefully break food into smaller pieces and listen to our bodies. Are we full already? Do we really need another portion? The fullness cues are usually overlooked which then leads to bloating, indigestion, cramping, or gas. Therefore, the key is in eating slowly and mindfully. This includes enjoying our meals in peace, without external distractions such as watching TV, surfing the web, or playing with our smartphones. It takes around 20 minutes for our brain to realize we are full, according to a common theory. Taking the time to listen to our bodies can help prevent digestive issues.