Your digestive system plays a vital role in breaking down the foods that you eat into the nutrients your body needs. Neglecting your digestive healthcan cause problems in absorbing those nutrients properly
We talked with Dr Pradeepta Kumar Sethy, a veteran Gastroenterologist in Kolkata. He recommends a few tips to maintain and improveyour digestive health.
Digestive health is directly impacted by the foods that you consume and your lifestyle. By taking steps to improve your digestive health, not only will you help your digestive system to function more efficiently but also improve your overall health.
- Eat a high-fibre diet:Consumption of a diet that’s very high in fibre and rich in whole grains, vegetables, legumes, and fruits will help in improving your digestive health. A high-fibre diet helps the food to keep on moving through your digestive tract, making the chance of constipation less likely.A high-fibre diet can also help prevent or treat various digestive conditions, such as diverticulosis, haemorrhoids etc. In addition, it can help you in maintaining a healthy weight.
- Get both insoluble and soluble fibres: It’s important to consume both these types of fibre, as they benefit your digestive system in different ways. Insoluble fibre, also called roughage, can’t be digested by the body and therefore helps add bulk to the stool. Soluble fibre draws in water and can help in the prevention of stools being too watery.wheat bran, vegetables, and whole grains are good sources of insoluble fibre; soluble fibreis found in oat bran, nuts, seeds, and legumes.
- Limit high-fat food: Fatty foods, in general, tend to slow down the digestive process, making one more prone to constipation. But since it’s also important to get some fat in your diet it is recommended that pairing your fatty foods with high-fibre foods will make it easier on your digestive system.
- Try having lean meats:Protein is an essential part of a healthful diet, but fatty cuts of meat often lead to improper or uncomfortable digestion. When eating meat, always choose lean cuts, such as pork loin and skinless poultry.
- Incorporate probiotics into your diet: Probiotics contain the same kind of healthy bacteria that are already naturally present in your digestive tract. They help keep you healthy by combating the ill-effects of a poor diet, antibiotics, and stress. In addition, probiotics can also help with nutrient absorption, may help break down lactose and also strengthen your immune system.It is recommended that people eat good sources of probiotics, such as low-fat yoghurt on a daily basis.
- Always eat on schedule:It is always advised to consume your meals and snacks on a regular schedule which can help keep your digestive system stay in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each and every day.
- Staying hydrated: Drinking plenty of water is good for your digestive health. Fibre pulls water into the colon to create softer, bulkier stools, allowing them to pass through with ease.