Digestion is a key process necessary for your body to procure essential nutrients and minerals. The digestive system functions by breaking down the food you consume via digestive juices for absorption. Depending on what you eat, food stays in your stomach for varying amounts of time -- carbohydrates spend the least amount of time in the stomach, protein longer and fats the longest. Ensuring an optimal digestive system requires keeping it cleansed of lingering food through certain dietary measures. Gastrointestinal symptoms that indicate poor digestion include constipation and diarrhea.
Step 1
Eat foods high in fiber, such as whole grains, fresh fruits and vegetables. Not only does dietary fiber help to reduce overall cholesterol and your risk of cardiovascular disease, but it can help regulate digestion and encourage bowel integrity and health. Fiber works by adding bulk to the stool, which prevents constipation and diarrhea. A high-fiber diet can also reduce your risk of hemorrhoid development and diverticular disease. Foods particularly rich in this dietary compound include oats, barley, apples, leafy greens and turnips.
Step 2
Drink at least 64 oz. water each day, more if you lead an active lifestyle. Regularly consuming adequate amounts of water ensures your digestion stays on track and may also enhance the digestive process. Water also helps to flush toxins and other impurities from the water to keep your body optimally functioning.
Step 3
Add a lemon wedge to your water or meals. Lemon is high in the antioxidant vitamin C, which helps to fight free radical damage caused by the transformation of food into energy. A buildup of these free radicals can contribute to lowered immunity, which affects digestion.
Step 4
Consume fermented dairy products, such as low-fat and nonfat yogurt, which are high in probiotics. Probiotics are microorganisms similar to the flora present in the gastrointestinal tract. They may help to break down undigested food, improve digestion and promote regularity, although further research is necessary. Live and active cultures of particular interest include lactobacilli, bifidobacteria and streptococci.
Step 5
Exercise regularly -- at least 30 minutes per day -- to keep your digestive tract working with you instead of against you. Exercise helps to use up the calories you consume and can kick start digestion by stimulating your metabolism. Always wait at least 30 minutes to an hour after you eat to partake in physical activity.
References
- National Digestive Diseases Information Clearinghouse: Your Digestive System and How It Works
- MayoClinic.com: Dietary Fiber -- Essential For a Healthy Diet
- MayoClinic.com: Water After Meals -- Does It Disturb Digestion?
- MedlinePlus: Vitamin C
- National Center for Complementary and Alternative Medicine: An Introduction to Probiotics
- MayoClinic.com: Slide Show -- See How Your Digestive System Works
