How To Improve Digestion & Heal Your Gut

How To Improve Digestion & Heal Your Gut

If you’re suffering from digestive discomfort, you may believe that gas, bloating, heartburn, or constipation is just a fact of life. But there’s good news: a few simple diet and lifestyle changes can have a big impact on your gut health and make these digestive problems a thing of the past.

Learn what you can do today to improve your gut function naturally and help it ‘run’ more smoothly. With just a few changes, you can start feeling better and enjoying your life again.

1. Ditch Sugar-Laden & Highly Processed Foods

Besides being usually poor in nutrients and high in calories, processed foods are also loaded with sugar and/or high fructose corn syrup; two ingredients that lead to the production of inflammatory cytokines, ‎an excess of which has been associated with ‎digestive disorders 1.

A highly processed diet also favors the growth of pathogens in our gut. These bad bugs have no digestive function and can gradually destroy the gut’s lining and function by producing dangerous endotoxins and upsetting the delicate ecosystem in the gut.

Pathogens in our gut can cause serious problems like digestive disorders, so it’s important to be aware of what we’re eating and how it might affect our gut health. Processed foods are often loaded with sugar and unhealthy ingredients that can lead to the growth of pathogens. To keep our gut healthy, it’s best to eat a balanced diet full of whole foods.

2. Avoid industrial seed oils

Consuming industrial seed oils on a regular basis can disturb the omega-6 to omega-3 ratio, which can lead to inflammatory processes. Additionally, this regular consumption may damage the lining of your gut.

3. Overcome digestive deficits

It’s possible to have the healthiest and most nutrient-packed diet possible, but still suffer from digestive issues. It might just be age-related digestive decline.

As we age, our digestive system may become gradually less efficient at digesting food and absorbing nutrients. The good news is, there are things you can do to help improve your digestion as you age!

Here are some tips for improving your digestion as you age:

1. Eat smaller meals more often throughout the day.

2. Chew your food slowly and thoroughly.

3. Include high-fiber foods in your diet.

4. Stay hydrated by drinking plenty of fluids.

5. Get regular exercise.

Fenugreek.

Fenugreek can add a unique flavor to many different dishes, such as mashed sweet potatoes, curries or chickpea salad. To make fenugreek tea, allow 1 teaspoon of fenugreek seeds to steep in a cup of boiling water for 5 minutes; strain and enjoy with a little bit of raw honey.

Turmeric

Add some turmeric powder to curries or marinades for an extra boost of flavor. You can also make a turmeric tea: simply allow 1 teaspoon of finely grated fresh turmeric to steep in hot water for 3 minutes; strain; add in a quarter teaspoon of fresh lemon juice or some raw honey (optional) and drink.

Fenugreek

Fenugreek can be added to many dishes like mashed sweet potatoes, curries, or chickpea salad. If you want to make fenugreek tea, put 1 teaspoon of fenugreek seeds in a cup of boiling water for 5 minutes. After that, strain the seeds and add a bit of raw honey to the tea before you drink it.

Garlic.

For an extra zing in your stir fries, soups and curries, add some freshly minced garlic. When roasting beef or grilling fish, use whole cloves for more flavor.

Ginger

Ginger is a great way to add some spice to your stir fry, casserole, or sweet and sour dish. You can also make a delicious ginger tea by adding a teaspoon of minced ginger to some boiling water or green tea. Enjoy!

The following can also improve your gut health:

There are a few things you can do to maintain a healthy gut:

1. Take a high quality probiotic.

2. Consume fermented foods regularly.

3. Avoid taking non-steroidal anti-inflammatory drugs (NSAIDs) or acid-suppressing medications.

4. Avoid alcohol.

5. Practice stress-reducing activities and sleep before midnight.


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