Every bite you take enters the process of digestion and contributes to a healthy digestive system or serves as a catalyst to digestive system difficulties. While something as simple as not wearing restrictive clothing around your abdomen can prevent restriction during digestion, following a healthy diet is one of the most important steps in maintaining a healthy digestive system.
Fiber
Dietary fiber is not digested and remains unchanged as it moves through the gastrointestinal tract. Fiber encourages the bulking of your stool to most effectively remove waste from the digestive system. The stool's consistency allows stool to move through the intestines properly to prevent diverticular disease and colon cancer. Ideally, you should consume 25 to 38 g of fiber daily, according to the Dietary Reference Intakes Report.
Fruits and Vegetables
Raw fruits and vegetables are rich in enzymes. These enzymes help the various processes in the digestive system and keep it healthy. The fiber in fruits and vegetables can help nourish the good bacteria in the intestinal tract, often referred to as probiotics. You should eat a variety of fruits and vegetables daily in a variety of colors, according to the Centers for Disease Control.
Fats
A diet high in fat can increase the risks of colon cancer and heart disease. Fats like saturated fats can cause sluggishness in the digestive tract and can lead to digestive difficulties such as gallbladder problems. Some fats, like omega-3-fatty acids found in salmon, can improve the health of your digestive system.
Limiting Processed Foods
Busy lifestyles contribute to an increased consumption of convenience foods, many of which are processed. Processed foods are often high in fat, salt, sugar or preservatives and may be low in fiber and nutritional value. Eliminating all processed foods may be impossible but limiting consumption will promote a healthy digestive system.
Eat Slowly, Moderately and Regularly
Digestion and a healthy digestive system begin the moment food enters your mouth. A healthy digestive system functions best when food is well chewed. Slowing down when you eat can help you chew more thoroughly and may actually decrease the amount you eat at each meal. Eating regularly will prevent overeating and will decrease the air that enters the digestive system. Overeating puts excess stress on the system.
Other Important Habits
Regular exercise, about 30 minutes per day, can strengthen muscles in the abdominal area. Not smoking can help prevent acid reflux and decrease inflammation in the bowel and cancers in the colon. Managing stress can improve the balance of digestion and prevent constipation. Stress can cause frequent, loose or watery stools.
References
- Cleveland Clinic: Healthy Eating for the Digestive System
- The National Digestive Diseases Information Clearinghouse (NDDIC): Your Digestive System and How it Works
- National Academy of Sciences; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; 2005
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
