Your digestive system is an amazing network of processes that you cannot see, but it makes a significant impact on your overall health. Every item you swallow -- be it medication, food or beverage -- is broken down in your digestive system and distributed to different parts of your body for use, storage or elimination. Nutrition is key to good health, and the choices you make in your diet are imperative to optimal digestion.
Digestive System
Digestion begins in your mouth and ends in your anus. The system extending from mouth to anus is called the alimentary canal, or gastrointestinal tract. The tract's route from entry to elimination is met by connecting organs including your stomach, intestines, liver and pancreas; these organs serve to break down the food you consume into smaller molecules. Foods must break down into smaller particles so your body can use the nutrients for energy to keep your organs nourished and functioning. Digestion is not only important for organ function but for eliminating unnecessary substances from your body that may enter inadvertently, such as chemicals in alcoholic beverages or on pesticide-treated produce. Your digestive system is always at work, and when you eat something that does not agree with your body, this system alerts you with symptoms of discomfort, gas or diarrhea.
Digestive Disorders
Digestive disorders impact over 60 million Americans in a given year, costing billions in healthcare costs, notes the National Digestive Diseases Information Clearinghouse. The most prominent conditions include complications such as chronic constipation and irritable bowel syndrome or serious diseases such as Crohn's and diverticular disease. Symptoms of digestive upset range from acute abdominal discomfort, diarrhea or constipation and bloating to stone formation, ulcers and inability to function in a normal capacity. Some digestive conditions, such as constipation or gas, are temporary and may be remedied with dietary changes; other conditions, such as celiac disease, require complete nutrition changes for life preservation. A consistently healthy diet can prevent the onset of many digestive problems, or it may ease symptoms if you have an existing condition.
Eat Fresh and Eat Fiber
One of the most important choices you can make toward digestive health is to eat fresh and fibrous foods. Processed foods with added sugar, high saturated fat or preservatives contribute to digestive upset. These types of foods come in the form of boxed, canned, packaged or frozen varieties -- also known as convenience foods. Microwave meals, junk-food snacks and colorful cereals are among the foods with additives. They often carry minimal nutritive value because of the added ingredients and do not supply you with enough fiber for healthy digestion. Fiber is a key element in moving foods through your intestines and out for elimination. You need a healthy daily dose of fiber, from 25 to 38 g, notes MayoClinic.com. Fiber reduces constipation or diarrhea and helps maintain the good bacteria in your intestines.
Healthy Digestion Tips
Eat smaller portioned meals frequently instead of binging on larger meals. Chew your food so it can digest easily, and take your time when you eat. This eliminates abdominal discomfort from swallowing food pieces that are too big, and it allows your body to absorb nutrients easily. Slow consumption is also important for reducing gas and bloating. Drink plenty of water, because it helps you dissolve nutrients, softens your stool and paves the way for waste to pass through the digestive tract. Limit your intake of saturated fats, which slow the process of digestion and may cause heartburn.
References
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; Mayo Clinic Staff; November 2009
- Gastroenterological Society of Australia: The Digestive System
- Cleveland Clinic; Healthy Eating for the Digestive System; May 2008
- National Digestive Diseases Information Clearinghouse; Your Digestive System and How it Works; April 2008
- Merck Manuals Online Medical Library; Symptoms and Diagnosis of Digestive Disorders; Nicholas J. Shaheen, MD, MPH; May 2007
- The American College of Gastroenterology: Digestive Health Tips
