It is known that everyone often has to experience discomfort associated with disorders in digestion. For example, it is an upset stomach, constipation, bloating, nausea.
Experts put forward the opinion that the state of the digestive tract is influenced by a person’s eating habits. But how to change them in order to maintain the health of the intestines and stomach for a long time?
Do an assessment of your own diet
The initial step to improving the digestive process is considered to be a real assessment of the diet. Nowadays, people prefer to eat large amounts of fatty, sugary, processed and refined foods. They forget that the body simply needs vegetables, fruits and grain products.
Peculiarities of the diet for intestinal diseases
Intestinal diseases result in impaired absorption of various nutrients.
Learn to eat slowly
If you have periodic bloating or an upset stomach, you need to watch both what you eat and how you do it. People who are used to eating quickly have a tendency to overeat. While eating, they also swallow a lot of air along with it.
Keep in mind that every meal will require a certain amount of time. For this reason, take your time and start enjoying your meal in fullness.
Start by eating a fractional meal
A lot of people are already used to eating abundant meals three times a day. But, in order not to feel a strong hunger throughout the day, forcing overeating, it is best to divide the portions into 5-6 parts.
In order to avoid overeating and to balance the digestion, it is necessary to eat vegetables, fruits, nuts and sour milk products, allowing only a few snacks.
Use fiber
A diet that is full of dietary fiber is beneficial for the functions performed by the intestines. Unfortunately, the diet of the average inhabitant of progressive states contains, approximately, 10 grams of fiber per day. Specialists recommend 25-50 grams of nutritional elements.
Fiber is available in different products. The greatest amount of it is in raw vegetable crops, fruits, and cereal products. These foods can prolong the feeling of fullness and prevent overeating. In addition, they can streamline the functioning of the large intestine, by increasing the volume of stools and protect against the presence of constipation.
Get rid of unnecessary fats
Foods high in fats significantly increase body weight and, moreover, contribute to the progression of cardiovascular disease. They cause digestive disorders and often lead to stomach upsets and liver disease.
Those who like fatty foods mostly do not eat fruits and vegetables, which greatly impoverishes their diet.
The amount of fatty elements in food can be easily controlled. The first thing to do is to give up frying foods in oil. Foods fried and baked are also quite tasty, and, in addition, also useful.
Microorganisms that are useful
The human digestive tract includes more than 400 different microorganisms. To keep the intestinal flora stable, use prebiotics and also, probiotics.
Start making your own food
Today it is popular to consume foods that have undergone proper processing: canned foods, cooked snacks and frozen semi-finished products.
They are popular because they are convenient, but, of course, are high in calories, fat content, high salt content. Such products can not provide the body with the necessary nutrients. In addition, already prepared products often include a lot of sugar.
For example, the grain used in baking bread does not have dietary fiber and complex carbohydrates, but it is full of simple carbohydrates. This combination produces a certain “shock” in the body: blood sugar levels begin to fluctuate and the digestive system is disturbed.
All kinds of semi-finished products have healthy alternatives, such as vegetables, poultry, fish, which can be cooked quickly and without heat and very long processing, also, it is grain bread and fruits.
The most important
Digestive health depends on the diet a person chooses. Choose foods that are rich in fiber, don’t eat too fast, and don’t eat too much fat or processed foods.