Nowadays, most of the times when you will be meeting people, you will get to hear one common problem - poor digestion. The occurrences have become so common that these topics will cover up your entire discussion. And who does want to hear about flatulence, bloating, diarrhea or constipation all the time? Digestive system plays a very important role in leading a healthy life. Even a minor problem in its normal functioning can cause several problems like belching , bloating, flatulence, heartburn, indigestion, constipation, diarrhea etc.
The Common Digestive Problems
- Belching: It is caused by swallowing air while eating or drinking fast, chewing gum, eating hard candies and carbonated beverage. To avoid belching, eat and drink slowly and at ease. Avoid chewing gum for a long period and avoid carbonated beverages and hard candies.
- Bloating: Consumption of cauliflower, cabbage, broccoli, baked beans and carbonated beverages can lead to bloating or abdominal discomfort. Walking for 5 to 10 minutes and avoiding sleeping immediately after meals will help in relieving these problems. Drinking barley water and restricting the salt intake will also help.
- Flatulence: Gas is formed in the intestine due to bacterial action and then passed rectally. Up to 10 to 15 passes in a day are considered normal. Too much fiber in the diet can also cause flatulence. Some foods like dairy products, broccoli, cabbage and cauliflower can lead to gas formation. Avoiding these foods is a good way to avoid flatulence.
- Heartburn: Heartburn (also known as acid reflux) is caused due to stomach acid spilling into the esophagus (food pipe) and irritating the unprotected lining of the esophagus. This condition normally occurs after the intake of very spicy foods, fried foods and fast foods. Lying down immediately after meal and dehydration may also contribute to the same end. Smoking and alcohol can cause heartburn too. There are many to prevent heartburn such as reducing the consumption of food that increase the production of stomach acids (such as tobacco, chocolate, coffee, caffeinated drinks, tomatoes, fried foods, and fatty foods), sleeping on your left side, elevating the head of your bed etc.
- Constipation: It denotes a condition in which the passage of stools is infrequent (less than 3 times a week). Infrequency causes the stools to become hard, small and difficult to pass. It can be caused due to lack of fiber or fluid in diet, due to any medical condition or as a side effect of medicines or on account of physical and mental stress.
Tips to Boost Your Digestive Health
- Go Slow: Eat slowly and chew your food properly. Never gulp your food in a hurry.
- Consume High Fiber Foods: Add enough fiber to your meal. Include whole grains, nuts and vegetables like beans, bell peppers, carrots and fruits with peels wherever possible. A minimum of 25 to 30 grams of fiber per day will keep you away from constipation, weight gain, diabetes and cardiac problems.
- Take Small Meals: Eating smaller and more frequent meals also helps in boosting digestive health.
- Drink Fluids Adequately: Drink plenty of fluids in the form of water, juices and soups. Fluids show a greater effectiveness in dealing with constipation apart from boosting your overall digestive health.
- Go For a Short Walk After Each Meal: Avoid lying down immediately after meals and if possible, take a 10 minute walk. This will help in a better digestion of food while allowing you to avoid multiple digestive problems like bloating, indigestion, flatulence and heartburn.
- Include Probiotics: Probiotic foods are really good for the digestive health. Research shows that probiotic foods like curd, idli and yogurt possibly help in conditions like diarrhea, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). But researchers are still working to find out the effects of particular probiotic organisms on particular health conditions.
- Stay De-stressed: Stress worsens the digestive problems like ulcers, hemorrhoids and IBS. Physical activities like meditation and yoga help in relaxing the nerves.
- Avoid Smoking and Drinking: Avoiding smoking and drinking during a digestive problem can further ease the system.
- Restrict the Intake of Salt, Sugar and Refined Wheat Flour: Avoid the three "whites" - salt, sugar and refined wheat flour as much as you can. These ingredients are the basic causes of a lot of digestive problems.
- Clean Veggies Thoroughly before Cooking or Eating: A thorough cleaning of the veggies and fruits before eating and maintaining a good hygiene in the kitchen can keep you away from germs that have a direct effect on the stomach lining.
Sometimes greed may force you to invite digestion problems deliberately. The incredible aroma of the spices or the red-colored gravy may woo you and you may decide to come out of your restrictions. A momentary sense of delight may even force you to welcome the undesirable consequences. The choice is with you - either you choose the "joy" of your taste buds or "welfare" of your digestive health.
