How to Support Healthy Digestion
July 26, 2022
Everyone has occasional gastrointestinal distress like bloating, gas, a stomach ache, or sleep disturbance. However, sometimes these symptoms can signal that more is going on. Did you know shifting your microbiome may be the answer to better digestive health? Here are some habits you can follow to improve your digestive health and gut flora.
Eat Your Fruits & Veggies, Skip the Sugar
Consuming a variety of healthy and wholesome foods is the foundation for a healthy gut. This includes whole grains, fresh fruits, and fresh vegetables.
Keep sugary drinks, sweets, and other snacks to a minimum. Excess sugar can negatively impact your gut microbiome and contribute to inflammation. If you need some sweetness, use honey, maple, and dates.
Promote Healthy Flora
Foods high in prebiotics can help stimulate the growth of healthy gut flora. Artichokes, garlic, onions, leeks, asparagus, and bananas are all great sources of prebiotics. Fermented foods like kombucha, kimchi, and yogurt also promote healthy flora.
Another way to promote healthy flora is by including a probiotic supplement in your daily routine. As many as 20% of Americans suffer from Irritable Bowel Syndrome (IBS), and it occurs twice as often in women than in men. IBS causes symptoms like bloating, gas, abdominal pain, and loose stool. Probiotics — especially Lactobacillus and Bifidobacterium — can help reduce IBS symptoms by promoting healthy gut flora.
Antibiotics can disrupt your intestinal flora, so it's important to restore your flora if taking antibiotics cannot be avoided. Increase your intake of probiotic-rich foods and/or take a supplement.
Avoid herbicides and pesticides by choosing organic as much as possible. Studies have shown even small amounts of pesticides can disrupt healthy gut flora. Pesticide residue is particularly high on certain fruits and vegetables like leafy greens, berries, peaches, apples, cherries, grapes, and tomatoes.
Did you know poses like cat-cow and downward dog actually nourish the intestines? Add some yoga to your day.
Be Aware of Food Sensitivities
Sometimes food sensitivities can contribute to IBS symptoms and impact proper digestion. If you feel you may have food sensitivities, contact FitLife to learn about how food sensitivity testing could be helpful.
Diet and Nutrients , Dietary Supplements, Blog