Diet and lifestyle modifications can have a favorable effect on your gut health.
Here are 10 evidence-based ways to enhance your digestion naturally.
Eat Real Food
The standard Western diet — high in refined carbs, saturated fat, and food additives — has increased the risk of developing digestive disorders.
Trans fats are located in many processed foods. They’re well-known for their adverse effects on heart health but have also been associated with an inflated chance of developing ulcerative colitis, an inflammatory bowel disease.
Get Plenty of Fiber
It’s standard wisdom that fiber is helpful for adequate digestion.
Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a huge toothbrush, supporting your digestive tract by keeping everything moving along.
Add Healthy Fats to Your Diet
Adequate digestion may require consuming enough fat. Fat helps you feel satisfied after a meal and is often required for sound nutrient absorption.
Further, studies have demonstrated that omega-3 fatty acids may reduce your chance of developing inflammatory bowel diseases like ulcerative colitis.
Foods high in healthy omega-3 fatty acids include flaxseeds, chia seeds, nuts (particularly walnuts), and fatty fish like salmon, mackerel, and sardines.
Low fluid intake is a common cause of constipation.
Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated fluids per day to stop