Digestive system plays an indispensable role in regulating one’s health. Ingested food is broken down into nutrients that are passed into the blood stream and circulated throughout the body. Complex molecules of carbohydrates, proteins, and fats are broken down into simple molecules of glucose, amino acids, and fatty acids respectively which can be easily absorbed into the blood. If the consistently digestive system fails to perform its functions effectively, problems of indigestion, nutritional deficiency, fatigue, a decrease in endurance level, weight fluctuation etc. are inevitable. Your health is mainly dependent on how well your digestive system is functioning.
Unhealthy gut could be a result of mal-absorption disorders, inflammatory bowel diseases, ulcers in the small intestine or in the stomach, colitis (inflammation of large intestine caused by bacterial infections or certain kind of foods), intestinal cancer, previous bowel surgery etc. Most of the inflammatory disorders can be cured by medication. Intestinal cancer surgery along with chemotherapy or radiation therapy is used to eliminate the malignant intestinal tumor.
Home remedies can also prove to be of great help in the road to recovery from intestinal or gut disorders. Small intensity digestive problems that can be cured through diet, do not necessarily require medications. Below mentioned are some home remedies that will surely make your gut smile and ease digestive disorders. Follow these 5 tips to fix your gut issues since healthy intestine leads to healthy you.
1. Make friends with healthy bacteria
Yes, you have read it right. These helpful bacteria called as probiotics, help in the processing of food in the stomach and converting it into energy. Imbalance in the proportion of probiotics can lead to bloating, gas, constipation, diarrhea, vitamin B-12 deficiency etc. In order to maintain a healthy level of bacteria in the gut, you can consume probiotic supplements. Check for supplements that contain multiple strains of bacteria that offer a wide range of benefits from effective digestion to absorption of nutrients. It is better to use probiotics that come in encapsulated pills instead of a liquid since they can thrive well in an acidic environment of the stomach. A number of bacteria contained in the probiotic supplement should be in the range of 5-10 billion Colony Forming Units (CFU’s).
2. Reach out for fermented foods
Fermented foods are an excellent alternative to probiotic supplements. If you are the one who dislikes relying on artificial supplements and instead opts for organic foods to meet nutritional requirements, then you should definitely consider including fermented foods in your daily diet. Yogurt is an excellent source of natural probiotics. Fermented milk contains Lactobacilli that releases lactic acid and thereby, maintains healthy intestinal micro-flora. If plain yogurt is not your choice, then choose flavored ones. Yogurts are not available in a variety of flavors like mango, strawberry, chocolate etc. Next time, make way for flavored yogurt as your dessert. Other fermented foods that are gut-friendly include kimchi, tempeh, kombucha, sauerkraut, soy sauce, fermented tofu etc.
3. Have fiber rich diet
Fiber on your plate can keep intestinal issues at bay. Fiber helps in bowel movements, thereby keeping your colon clean. Roughage which is insoluble fiber adds bulk to the stools whereas soluble fiber soaks up the water and prevents watery stools. Whole grains, vegetables, legumes and fresh fruits keep the intestinal tract healthy.
4. Keep stress far away
Research has proved the existence of gut and brain connection. We all know that there is a huge network of neurons spread across the body. If you are stressed, the brain sends information to the stomach through certain chemicals and this can have a hazardous effect on digestion. So, it is better to say bye-bye to stress and a welcome smile on your lips. Scents of lavender, citrus fruits can alleviate your mood. Even a good massage can relieve tension in your body and have a cooling effect on your nerves. Try meditation to keep your brain department always cool. Meditation channels focus on presenting moment by concentrating on breathing technique. Thus, de-stressing you from a stressful situation.
5. Say no to sugar and carbohydrates
Sugar and carbohydrates in excess are one of the biggest enemies of your guts. These foods interfere with the digestive system and are responsible for inflammation disorders, weight gain issues etc. They also cause an imbalance of proportion in probiotics.
Following the above-mentioned rules can keep a person away from gut issues. If the symptoms of gut disorders fail to improve, it is better to consult with a doctor and diagnose the root cause.
Ruchira Sharma is a Healthcare Consultant by profession and writer by passion. I write on a varied topic related to health and fitness. This article provides tips to stay healthy and maintain the health of intestine.
Also, read about the treatment of intestine by surgery.