Digestion is one of your body’s most important metabolic processes. A healthy digestive system suggests better health and lower disease risk. However, many people have digestive issues such as bloating, gas, heartburn, nausea, constipation, or diarrhoea from time to time in today’s society. Its symptoms, on the other hand, are bothersome and might cause discomfort and irritability. Digestion problems can be caused by a variety of variables, including nutrition and stress, and can cause major life disruptions. Fortunately, you may improve your gut health and eliminate these digestive difficulties by changing your food and lifestyle.
What is digestion mechanism
During digestion, food is broken down into small bits, allowing your body to absorb all of the energy and nutrients it contains. Foods deteriorate in diverse ways, with some breaking down more quickly than others. Although your body’s natural mechanisms play a significant part in digesting speed and quality, there are some things you can do to increase digestion speed and quality.
The digestive process is a multi-step process in which your body performs various actions. The first step in comprehending your digestive system is to know which organs are involved. Following that, the carbs, lipids (fats), and proteins in the foods and beverages you consume are broken down into nutrients.
Organs involved in Digestion
Mouth
When someone eats, the teeth break down the food into small pieces. In addition, the glands in the cheeks and beneath the tongue generate saliva, which coats the food and makes it easier to chew and swallow.
Oesophagus
The oesophagus transports food from the mouth to the stomach after it has been eaten.
Stomach
When food enters your stomach, it acts as a mixer, churning and mixing it with gastric juice to form chyme, a thick, soupy liquid that flows slowly into your small intestine.
Small Intestine
Bile from the gallbladder and enzymes from the pancreas’ digestive fluids flow into the small intestine’s upper portion, where they aid in the breakdown of protein and fat. The small intestinal wall absorbs these microscopic particles, as well as carbs, vitamins, and minerals, into circulation. The waste products of the digestive process are next sent to the large intestine.
Large Intestine
Waste products from the digestion process include undigested food, fluid, and aged cells from the lining of your gastrointestinal tract. Water is absorbed by the large intestine, which then turns liquid waste into faeces. Peristalsis then assists in the passage of faeces into the rectum.
Rectum
The rectum, located at the bottom of your large intestine, holds stool until it is forced out of your anus by a bowel movement.
How to Naturally aid Digestion Intake of protein (easily digested)
Tempeh
The fermentation process aids in the production of tempeh. It also has probiotics, which can help with indigestion and nutrient absorption. The protein content of 100 grams of tempeh is 20 grams.
Salmon
Salmon is high in omega-3 fatty acids, which can help with digestion and reduce inflammation in the gut. Salmon contains 19.8 grams of protein per 100 grams.
Black Beans
Beans include insoluble fibre, which your body can’t break down. It does, however, help digestion by helping faeces to travel through your intestines faster. A hundred-gram serving of these protein-rich black beans contains 8.86 grams of protein.
Lentils
They’re heavy in fibre, which adds weight to your stool, promotes good gut bacteria, and ensures regular bowel movements.
Vegetables
Vegetables are the true fast-digesting heroes. Broccoli, Brussel sprouts, spinach, collard greens, kale, artichokes, and other green vegetables are good for digestion. They’re heavy in magnesium and fibre, and they promote good bacteria in your gut, which helps keep your digestive system healthy.
To get your digestive system up and running immediately, use fermented vegetables. Here are a few examples:-
- Natto (fermented soybeans) contains a high amount of probiotics, which aid in regular bowel movements and avoid constipation.
- Kimchi (fermented cabbage) is strong in probiotics and fibre, and it’s good for your gut.
- Sauerkraut (finely chopped raw cabbage) is another fantastic source of probiotics and enzymes that help break down nutrients into smaller, easier-to-digest molecules.
Fruits
Fruits are high in fibre and include vitamins and minerals such as vitamin C and potassium, which can help you digest food quickly. All of this is good for your digestive system. The following are some fruits that you should incorporate in your diet:
- Apple unpeeled
- Papaya
- Mango
- Pineapple
- Kiwi
- Banana
Whole Grain
Whole grains are high in fibre, which helps with digestion. It is common knowledge that fibre promotes digestion. It takes longer for your body to break them down, which aids in blood sugar regulation. Fibre also bulks up your faeces, making it easier for them to pass through your body.
Should include in your diet:-
- Whole wheat bread
- Brown Rice
- Quinoa
- Oats
- Barley
- Bran Flakes
Nuts and seed
Nuts and seeds are good for your digestion. They are good for your digestion because they contain natural oils. Soak them first to eliminate the phytic acid, which is indigestible to humans, and make them easier to digest. Flax seeds, chia seeds, walnuts, and almonds are the finest seeds for improving digestion.
Liquids
Water is, of course, the easiest drink to digest, especially when you’re hungry. It takes less than a second to pass through your body. Our health improves as we drink more fluids. Fruit and vegetable drinks without pulp are also an option. You can also drink prune juice to help with constipation.
Consume more fiber in food
Fibre is necessary for digestion as well as overall health. However, soluble and insoluble fibres provide various benefits. Soluble fibre absorbs water and makes it easier to pass faeces, according to research. Insoluble fibre, on the other hand, propels food through the digestive tract and keeps things moving. A high-fiber diet has been related to a lower prevalence of digestive problems such as ulcers, reflux, haemorrhoids, diverticulitis, and digestive disorders like IBS (irritable bowel syndrome) in one study.
Remember that too much fibre in your diet can create gas, cramps, and bloating, so take it slowly when introducing new foods, especially if you’re not used to them. In addition, because fibre absorbs water and adds volume to your stool, you should drink plenty of water.
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Take Probiotics
Fibre is necessary for digestion as well as overall health. However, soluble and insoluble fibres provide various benefits. Soluble fibre absorbs water and makes it easier to pass faeces, according to research. Insoluble fibre, on the other hand, propels food through the digestive tract and keeps things moving. A high-fiber diet has been related to a lower prevalence of digestive problems such as ulcers, reflux, haemorrhoids, diverticulitis, and digestive disorders like IBS (irritable bowel syndrome) in one study.
Exercise daily
Physical activity provides a variety of advantages, one of which is a healthier digestive tract. If you exercise for 30 minutes every day, food and digested substances travel through your body while your muscles strain (i.e., peristalsis). Cycling and jogging on a daily basis can reduce gastrointestinal transit time by 14.6 and 17.2 hours, respectively, according to one study. So, if you have a problem with digestion, get up and move!
Conclusion
Simple dietary and lifestyle changes may help you improve your digestion if you have regular or chronic digestive difficulties. It may appear daunting at first, but you can begin by concentrating on only one or two. Eating a whole-foods diet rich in fibre, healthy fats, and nutrients is the first step toward a healthy digestive tract. Mindful eating, controlled sleep schedules, stress reduction, and exercise are all examples of healthy habits. These small changes will lead to a healthier and better quality of life in the long run.
