How to Maintain a Healthy Digestive Tract
Digestive health is more complex than the food you put in your body. While a balanced diet is critical, exercise and mental well-being are equally as important.
When an imbalance of the gut microbiota occurs, it damages the enteric nervous system’s lining in the stomach and disrupts a person’s physical and mental well-being.
Every decision made plays a pivotal role in stomach conditions or hernias in the abdomen wall which will lead to hernia mesh complications.
Here are the primary ways that diet, exercise and stress relief maintain a healthy digestive tract.
1. Eat 5 to 7 Servings of Fruit and Vegetables Daily
Finding ways to eat regularly, much less a balance of food groups, is almost impossible for busy working or parenting adults. An unhealthy diet is a critical reason why some people have digestive issues.
If you are not sure of what to eat, visit USDA’s My Plate to look at their gallery of possible healthy fruit and vegetable choices.
Daily fruit and vegetable recommendations include 1 cup of fresh or 1 cup of raw servings.
2. Select Whole Grain Fiber Over Refined
Good fiber is vital as it adds substance to waste to make it easier to have a bowel movement.
A high-fiber diet includes at a minimum of 3 grams of fiber per serving, which is possible by eating whole grain wheat, brown rice, oats or wheat pasta.
3. Limit Red Meat and Processed Foods
Eating smaller portions of lean meats, chicken breast and fish are much better for digestion than red or processed meats.
Limit meal servings to less than 6 ounces per day and substitute 1 ounce of meat for 1 ounce of beans to add protein to your diet.
4. Choose Steaming or Boiling Over Frying
The way you prepare your food also has much to do with how the body absorbs it.
While the method you choose will affect the texture and taste of your prepared meal, the techniques will also prevent the absorption of carcinogens that cause cancer.
Your cooking method will reduce the amount of caloric intake of unhealthy fats which create an environment in the stomach that causes nausea, constipation and diarrhea.
Here’s a great recipe for Chinese pork steamed buns.
5. Eat Foods That Provide Prebiotics and Probiotics
The body needs prebiotics and probiotics for healthy gut microbiota and digestion, starting at breakfast. Prebiotics are found naturally in carbohydrates and fiber-containing foods, which are insoluble yet feed gut bacteria.
Probiotics are present in fermented foods and yogurt and help aid bacteria in producing nutrients that keep the intestines healthy.
The right balance of each balances the gut’s good and bad bacteria and provides several benefits including healthy digestion, inflammation reduction, and immunity health.
6. Stay Hydrated
Experts recommend people consume at least 2 liters of water daily to stay hydrated.
7. Exercise Daily
Harvard’s School of Public Health recommends that each person do two-and-a-half hours of moderate to high-intensity exercise at one time or in small increments.
A combination of a balanced diet of fresh and properly prepared foods, as well as moderate exercise and hydration, provide the best opportunity for people to maintain digestive health.