The three important questions that are related to digestion are What are you eating? How are you eating? And When are you eating?
Besides, lifestyle changes, eating habits, work problems, and stress affect our digestive system. High intake of calorie food, Processed food, and junk food contains preservatives, food additives, carbs, artificial sweeteners, and saturated and trans fat that disturbs the digestive tract and causes indigestion. Indigestion leads to an upset stomach, gas, heartburn, nausea, constipation, or diarrhea.
Changing food habits and eating healthy food helps a person improve the digestion problem on time; otherwise, it leads to medications, which further creates many problems. Certain healthy foods play an active role in digestion and improve overall health. They are:
- Whole grains:
Whole grain is a great source of carbohydrates, multiple nutrients, and dietary fiber. Some examples of whole grains are whole wheat, rice, oats, barley. These food act as protective food for the body and helps in dealing with various diseases. Intake of whole grains helps the body in breaking down the food and hence in digestive tract movements.
- Fiber-rich food:
If one is having a food craving and eating frequently, fiber-related food helps you keep your tummy full. These foods help in clearing the digestive system and flushing out harmful carcinogens out of the body. Vegetables such as tomatoes, carrots, cucumber, and fruits such as citrus fruit, berries, and papaya help deal with constipation and normalize bowel movements and make the stool easier to pass.
- Unsaturated fat :
It is difficult to digest the fat intake. Unsaturated fat such as olive oil, peanut oil, and other vegetable oil helps the body absorb vitamins. Replacing saturated fat with unsaturated fat lowers cholesterol and overall digestion. Unsaturated fat is easier to digest.
- Probiotics :
They are the family of bacteria and yeasts that are good for our digestive system. They keep the gut healthy by fighting the bad bacteria and keeping the good bacteria. Examples of probiotics are yogurt, kefir, kombucha, miso, kimchee, tempeh, etc. They all are prepared by a fermentation process that keeps the good bacteria.
- Green vegetables :
Green leafy vegetables are not only a rich source of vitamins but also active nutrients indigestion. They help in keeping the gut healthy and normal. Including these vegetables in food intake is a good habit towards digestion. Examples of green vegetables include spinach or kale, radish leaves, etc.
Many types of food help indigestion, depending on which you consume. Well, including various types of food in your diet change your mood and keep you going. Apart from good food habits, a person needs to drink plenty of water to stay hydrated. Exercising and walking are also helpful in dissolving the extra fat and improves the digestion process. Eating food with the right mindset and chewing it allows your body to process it quickly. An unhealthy lifestyle such as late-night food intake, alcohol, high intake of beverages, smoking our diet ratio, and digestive tract. By avoiding bad habits helps in a healthy lifestyle and improved constipation.