16 tips for good digestion

This is an automatically translated article.

The article was professionally consulted by Specialist Doctor I Vo Thi Thuy Trang - Gastroenterologist, Department of Medical Examination & Internal Medicine - Vinmec Danang International Hospital.
Lifestyle and daily eating habits have a great influence on the health of the digestive system. Maintaining a healthy digestive system not only promotes overall health but also prevents other dangerous diseases, such as stomach cancer. Here are 16 tips to help you digest food well.

1. Add fiber

Fiber is one of the substances that have a very good effect on the digestive system. They have the ability to promote fullness quickly, helping to curb cravings, so it is especially useful for people who are on a weight loss diet to get in shape. In addition, fiber also brings many benefits for the heart and helps control blood sugar levels. Every day, you should get 20-35 grams of essential fiber through foods like grapes, cherries, beans, bell peppers, whole grains and nuts.

2. Chewing gum helps relieve heartburn

Chewing gum can stimulate the body to produce saliva, which in turn helps balance the amount of acid in the stomach. However, mint-flavored gum can cause irritation, so you should choose another flavored gum. You can stop this method if it causes problems like swallowing air, burping or bloating.

3. Losing weight is the way to good digestion

Losing weight, especially around the belly fat, can help relieve the discomfort of heartburn, or bloating. You can seek advice from your doctor to plan appropriate exercise and smart diet to soon achieve your weight loss goals.

4. Reduce portion sizes

This is a great way to help you effectively prevent indigestion, bloating, heartburn and other digestive health problems. Initially, you should make your meals smaller and smaller throughout the day. This process will probably take a certain amount of time for you to get used to, from which you will form the habit of eating less than the intended portion.

5. Replenish water for the body

Normally, liquids will help the body get rid of excess waste easily and provide an abundant source of energy for daily activities. Therefore, you should regularly add enough water for the body every day, such as mineral water, fruit juice, tea or some other drinks.
Fluids are also often available in foods in the diet, so it is not necessary to drink 8 glasses of water a day. To know how much fluid you need to add to your body, you should consult your doctor for advice and support.

6. Exercise regularly

Maintaining a regular exercise routine not only helps to improve the body's resistance but also effectively prevents digestive problems, including bloating and constipation. Moreover, physical activities also promote the digestive system to work more smoothly, and easily remove waste from the body. In addition, this is also a great therapy to help manage stress - one of the triggers for many digestive problems.

7. Choose foods containing beneficial bacteria (Probiotics)

Probiotics are actually beneficial bacteria that are commonly found in yogurts, juices, snacks, and supplements. Some research results have shown that probiotics are very effective in reducing diarrhea, irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).

8. Relieves Stress

In fact, the brain and the digestive system are closely related. Stress can make problems like irritable bowel syndrome (IBS) or stomach ulcers worse. To improve these conditions, you should actively participate in physical activities, practice meditation in combination with relaxation therapies, with special emphasis on getting enough sleep.

9. Pay attention to your daily diet

Ideally, you should limit or eliminate foods that are not suitable for your digestive system health. Some people may have problems with foods that contain a lot of gas, such as beans and soda, or with fats such as fried foods and cheese. In some other cases, it is possible to experience digestive problems when consuming acidic foods such as coffee, oranges, tangerines, tea and tomatoes.

10. Quit smoking habit

Currently, smoking is a common habit for many people, especially men. While smoking can provide a feeling of euphoria, relaxation, and stress relief, they can weaken the valve at the end of the esophagus (the tube that goes from the mouth to the stomach), leading to reflux. acidity and heartburn. Besides, smoking also contributes to an increased risk of dangerous cancers.
To prevent the negative effects of smoking on your overall health as well as the digestive system, you should try to give up this habit. If quitting is difficult, you can seek help from a therapist.

11. Limit alcohol intake

If you're a regular drinker, try to limit yourself to just one drink (for women) or two a day (for men). Alcohol abuse can contribute to conditions like heartburn, diarrhea, liver problems, and esophageal cancer.

12. Chew slowly

Heartburn occurs when a large amount of air builds up in the stomach. To push air out of your stomach, you should slow down the rate at which you chew your food. Avoid hastily swallowing food without chewing thoroughly. In the event that chewing gum or hard candies causes you to swallow more air, it's best to avoid them.

13. Limit salt intake

Salt is an indispensable spice for every family, they help the dish become richer and more delicious. However, using a lot of salt in the diet can lead to bloating. Therefore, before choosing foods, you should carefully check the nutrition label to see how much sodium is in a serving to avoid adding excess salt to the body.

14. Food hygiene and safety

Consuming foods of unknown origin, past their expiry date or containing harmful substances can lead to food poisoning, along with symptoms such as nausea, vomiting, and diarrhea. Therefore, you should choose fresh, clean foods, and store them in the refrigerator. The food should also be cooked before use. In addition, utensils used for food processing need to be kept clean.

15. Choose unsweetened milk

Some people may not be able to digest lactose (the natural sugar in milk) and cause them to feel bloated. In this case, unsweetened dairy products are the best choice.

16. See a doctor for digestive problems

You need to see your doctor if symptoms like bloating, or heartburn don't go away, or come back, especially for women who are pregnant. Also, seek medical help right away if symptoms become more severe, such as fever, trouble swallowing, trouble going to the bathroom, choking, vomiting blood, abdominal pain, black stools, or unexplained weight loss.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: webmd.com