Great Tips For Healthy Digestion (Part 2)
Great Tips For Healthy Digestion (Part 2)
Many of us eat too much or eat too fast. We don’t eat enough fiber. We skip meals and then subject our systems to a gigantic plate of food. Considering how much use and abuse our digestive systems have to withstand, it’s a wonder we don’t suffer more than we do.
Common digestive system disturbances
- Gas
- Bloating
- Irregularity
Gas production is a normal part of the digestive process, and, unless it’s excessive, it usually indicates a healthy intake of fiber and a well-functioning digestive tract.
Most foods that contain carbohydrates—anything from beans to bagels—are not completely broken down during digestion.
So, the resident bacteria in your intestines take over, producing gas as they complete the digestive process. The average person passes gas about 14 times a day, releasing about a half liter of gas in the process.
Don’t go too long without eating
When you go too long without eating, a couple of things are likely to happen: you’ll eat quickly because you’re so hungry, and you’ll eat too much because you’re starving. Either way, you could end up with a touch of indigestion. Your digestive system is likely to be a lot happier if you eat regular meals and snacks throughout the day.
Meet your fluid needs
Fluid helps the fibers in foods to “swell,” which helps to add more bulk to the material passing through the lower digestive tract. This keeps things running smoothly. Watery fruits and vegetables go a long way toward meeting fluid needs, but it’s still important to drink fluids throughout the day, too.
Get enough fiber
Fiber is the structural portion of a plant, so it’s found in good-for-you foods like fruits, vegetables, beans, and whole grains. Adults should be eating in the neighborhood of 30 grams of fiber a day, but the average intake among adults in the U.S. is only about a third of that. Our busy lifestyles contribute to the problem.
When we’re eating on the go, we’re less likely to find fiber-rich fruits, vegetables, and whole grains. Aim to have a fruit or vegetable with every meal or snack, toss some beans into a soup or salad, and choose whole grains over refined “white” bread, cereals, rice, and pasta.