5 Ways to Maintain a Healthy Digestive System

1. Get Enough Fiber

Dietary fiber is the component of plant-derived food that can't be broken down by your body. Since fiber is not digested by your body, it passes right through your digestive system and offers some unique health benefits. Fiber can help you lower your blood cholesterol and glucose levels, and dietary fiber can help you achieve your weight loss goals by sating your appetite for longer periods of time. It can lower your risk of developing certain digestive disorders such as irritable bowel syndrome or hemorrhoids, and may help prevent the onset of Type II diabetes. There are two kinds of fiber: insoluble and soluble. Soluble fiber, found in oatmeal, beans, apples, peas, carrots and citrus fruits, dissolves in water. Insoluble fiber is found in foods such as wheat bran, vegetables and nuts. It does not dissolve in water and helps push matter through your digestive system. This kind of fiber increases stool bulk and can help prevent problems like constipation.

2. Exercise Regularly

Regular exercise, particularly aerobic activity, helps food move through the digestive system efficiently. If you find your schedule is too busy to include regular, dedicated workouts, there are many ways you can be a little more active. It's as simple as taking the stairs instead of the elevator or walking to the grocery store instead of driving your car.

3. Eat a Balanced and Varied Diet

Your body needs a variety of nutrients to function at its best. The ideal way to get these nutrients is by eating a balanced diet. A healthy diet incorporates carbohydrates, fats, protein and fiber. Complex carbohydrates are found in whole grains, legumes and starchy vegetables and provide your body with a good source of fuel. Proteins are needed by almost every part of your body. Your skin, organs, bones and muscle all contain protein and need protein-rich foods to revitalize themselves. You can get protein by eating poultry, seafood, meat, legumes, dairy and nuts and seeds. While many of us make an effort to limit fat in our diets, we do need some fat. Your body needs fat to maintain the immune system, absorb certain vitamins and to help cell membranes function. Try to avoid saturated and trans fats, and instead look for healthier fats found in nuts, olive oil and canola oil.

4. Get Enough Fluids

Your digestive system needs plenty of fluids to do its work properly. Insufficient quantities of liquids can lead to constipation. If you decide to increase the amount of fiber in your diet, be careful to adjust your fluid intake as well. A higher-fiber diet requires that you intake more liquids. You can get fluids from foods such as fruit and vegetables in addition to beverages.

5. Manage Stress

You may notice that when you feel tense or stressed, your stomach becomes upset. The digestive system is sensitive to stress, and anxiety and tension can interfere with optimal digestion. People who suffer from digestive disorders such as GERD, irritable bowel syndrome or Crohn's disease often report that they have flare-ups during stressful periods. Try to manage your stress with exercise, adequate sleep, relaxation techniques or with the help of a mental health professional. Take a little time out for yourself each day, and just relax. Your digestive tract will thank you.