Having a healthy digestive system ensures your weight-loss plan will be successful. To improve your digestion to lose weight, make sure to consume adequate fiber and fluids and increase your physical activity if possible.
Fiber -- Feel Light and Regular
Eat more fibrous foods to increase weight loss and prevent constipation. Fiber resists your digestive enzymes, meaning it is not broken down but stays intact as it passes through your digestive tract. As it travels, it forms a gel and absorbs some excess fat, cholesterol and sugar, which is passed through your stool. Only plant foods such as vegetables, fruits, whole grains, nuts, seed, beans and legumes provide fiber. Nonstarchy vegetables such as greens, tomatoes, broccoli and eggplant are good low-calorie options for weight loss because they contain only about 25 calories per 1 cup raw or 1/2 cup cooked.
Many Nutrients Contribute to Metabolism
A healthy metabolism is critical for successful weight loss and digestion. Many high-fiber foods are more nutritious than their low-fiber alternatives; whole grains, example, offer more nutrients than refined white grains. High-fiber foods contain more vitamins and minerals important for your metabolism, including B vitamins. This family of vitamins is involved in many metabolic processes, such as the breakdown of food into energy.
Improve Your Flow With Fluids
Adequate fluid consumption is important for weight loss and digestion because you need fluids for many body functions such as the production of hormones and digestive juices, moving food through your digestive tract and clearing out waste from your body. Dehydration can cause constipation, which can lead to weight gain from bloating and other problems such as fatigue. Always speak with your health care providers about your individual fluid needs, especially if you tend to retain water. Fluid needs depend on many factors, including current health status, weight and activity level.
Kick Up Your Activity
Being physically active helps keep your digestive contents moving while you burn more calories, likely leading to weight loss. According to authors of a study published in "Current Treatment Options in Gastroenterology" in 2014, physical activity is a first-line lifestyle change treatment for constipation. So are a high-fiber diet and adequate fluid intake.
- U.S. Department of Health and Human Services: National Digestive Diseases Information Clearinghouse
- Current Treatment Options in Gastroenterology: Constipation in Adults: Diagnosis and Management
- USDA National Nutrient Database: Foods List
- Journal of Food Science and Technology: Dietary Fibre in Foods: A Review
- Harvard School of Public Health: Fiber
- National Institutes of Health: Vitamin B12 Health Professional Fact Sheet
- National Institutes of Health: Vitamin B6 Health Professional Fact Sheet
- Linus Pauling Institute at Oregon State University: Fiber