Rare is the person who has never had to deal with a digestive system problem. These ailments cover a full range of minor irritations such as occasional bloating, gas, indigestion, constipation, diarrhea, and heartburn. Culprits contributing to digestion problems are allergies, personal hormones, lifestyle activities, dietary choices and behavior, poor supplemental choices, and prescription medications.
The good news is that no matter what digestive issues you are dealing with, there are ways that you can personally support a healthy digestive system. Improving your digestive system involves being aware of your current digestive culprits and taking the appropriate corrective actions.
While there are dozens of ways to support healthy digestion, we have concentrated on the recommendations from leading medical professionals, gastrointestinal physicians, and the medical staff at Johns Hopkins University. Here are the top 10 ways that you can support a healthy digestive system.
DIETARY AND NUTRITIONAL
Dietary Ways to Support a Healthy Digestive System
- Drink Non-Caffeinated Liquids: Drinking lots of water is not new information, but it remains the most effective way to stay hydrated. Drinking 1.5 to 2 liters of water, herbal tea, caffeine-free coffee, ginger ale, lemon or lime spritzers, or seltzer water daily is beneficial in preventing constipation. However, if you exercise strenuously or you are in a warm climate, you may want to increase your daily intake of non-caffeinated liquids.
- Mindful Diets: This area consists of several helpful ways to support your digestive system.
- Eating both soluble and insoluble types of fiber benefits your digestive system in two important ways. Soluble fiber, found in oat bran, seeds, legumes, and nuts absorbs water and prevents diarrhea. Insoluble fiber, found in whole grains, vegetables, and bran is the roughage that your body is not able to digest and adds bulk to your bodily waste.
- Limit high-fat foods as they slow down digestion and contribute to constipation. Because our bodies do need some fat in our diets, try to combine your healthy fats such as Omega-3 fatty acids, with high-fiber foods to make digestion easier.
- Eat lean meats, such as skinless poultry or pork loin for your essential dietary protein to avoid digestive discomfort.
- Eat healthy complex carbs. They digest easier than fats, proteins, and some high-fiber foods. Complex carbs are found in pumpkins, rolled oats, wild rice, sweet potatoes, and buckwheat cereal.
- Eat Slowly: The digestion process actually starts from the moment that you put food into your mouth. The more you chew your food, the more saliva is produced. This means there is less work your stomach needs to do that will turn the small food pieces into the liquefied mixture that will enter your small intestine. The more saliva you are able to produce helps to prevent or minimize indigestion and acid reflux. Another bonus to eating slowly is that you will feel full sooner and can avoid the tendency to overeat which leads to bloating and gas problems.
- Avoid Late Night Eating: Because your body requires time to digest food and send the particles in the right downward direction to your small intestine, do not eat within three to four hours before retiring. Eating shortly before lying down enables your stomach contents to reverse direction and travel upwards towards your esophagus that can cause heartburn or increase acid reflux.
Nutritional Ways to Support a Healthy Digestive System
- Add Fresh Digestive Vitamin, Amino Acids, and Mineral Enzymes to your Diet: Our bodies are able to produce their own enzymes, but due to the food processing methods used today most people do not have the levels of enzymes needed to support a healthy digestive system. Digestive enzymes are important for the breakdown of stomach contents as they pass into the intestines. Lack of these enzymes contributes to indigestion and stomach pain.Natural foods that contain digestive enzymes and are sources of Vitamin C amino acids are oranges, lemons, limes, grapefruits, papayas, raw honey, bee pollen, and pineapples. However, some people are not able to tolerate fresh acidic citrus foods and can take supplements for digestive support.
- Add Digestive Enzyme Supplements to your Diet: Supplements with digestive enzymes are an excellent alternative for individuals with sensitivity to acidic foods and citrus fruits and for people who want to boost their enzyme support.Kyani Sunrise contains the following digestive friendly supplemental vitamins, amino acids, and minerals that boost the production of digestive enzymes.
- Biotin – Necessary to breakdown fats, proteins, and carbohydrates
- PABA – Works to avoid constipation
- Niacin – Helps all of the digestive systems functions
- Vitamin C – Amino Acid works as a laxative to avoid constipation
- L-Theanine – Amino Acid mainly derived from tea leaves that lower anxiety and aid relaxation
Kyani Sunset works in conjunction with the benefits of Kyani Sunrise. It contains several important and digestive friendly supplements.
- Omega-3 Fatty Acid – Works to maintain healthy cells and decrease inflammation
- Tocotrienol – Protects against oxidation and supports circulation throughout the body
- Beta-Carotene – Metabolized as Vitamin A for cell protection and immunity
- Vitamin D – Boosts immune system and reduces inflammation
- Add Probiotic Supplements to your Diet: In capsule form, high-quality probiotic supplements add beneficial bacteria that aid in breaking down fibers that could contribute to gas and bloating, as well the digestive pain associated with irritable bowel syndrome. Probiotic supplements aid with symptoms of diarrhea and constipation.Kyani Nitro capsules contain several effective probiotics.
- Zinc – A mineral essential for a healthy digestive system. Works to avoid digestion ailments.
- Niacin – An antioxidant that supports a healthy digestive tract
Lifestyle Ways to Support a Healthy Digestive System
- Get Enough Sleep: The amount of sleep someone needs varies from person to person. But physician recommend 7 to 9 hours of sleep for adults.It is during the sleep cycle that your body works to repair itself from the day’s activities and exposure to pollutions. Not getting enough sleep can lead to adverse results such as diminished attention span, forgetfulness, lack of focus, and disruptions of our normal body functions including the digestive system.
Lack of sleep is a direct contributor to higher levels of cortisol, a stress hormone, which triggers hunger urges that can lead to overeating and potential digestion ailments.
- Exercise Regularly: One of the positive benefits of maintaining a regular exercise routine is that food is able to move through your digestive tract more effectively and reduce the potential for constipation. In addition to having a healthy digestive system, regular exercise also helps your muscle tone, bone density, and body weight. If your schedule is too busy for daytime exercise, try taking a 20-minute walk after dinner to help your body move your stomach contents into your digestive system.
- Reduce Stress/Anxiety: Dealing with stressful situations or anxiety produces negative effects on your digestive system and your overall wellbeing, especially on your mental attitude. Health professionals see a direct relationship between your brain and your digestive system. Stress and anxiety are direct contributors to heartburn, inflammation throughout the entire digestive system, stomach ulcers, and irritable bowel syndrome.Engage in a hobby, listen to soothing music, read an interesting novel, or try other activities that can help calm your mood, help you sleep better, and help your digestive tract function properly. Enjoy your stress-reducing habits on a regular basis.
The above list of 10 ways to support a healthy digestive system are advisory in nature and not intended to diagnose or treat any of the most common digestive diseases. Persistent digestion problems and digestive diseases are health issues that you should discuss with your medical provider for medical attention and treatment.