Digesting our food adequately is vital for the absorption of vitamins and minerals which are required for all processes in the body. Improving digestion and repairing the lining of the gut (which can become damaged) is also key for increasing a feeling of energy and vitality.
Nutritionist Ella Allred shares her professional advice with us on the effects that a bad diet, stress, and other elements may have on our bodies. These symptoms can include bloating, slow metabolism, pain and stiffness, increased allergic reactions and other symptoms. She also shares remedies to help us avoid digestive discomfort.
Here are some steps to take to help your digestive system –
1. Feed it properly – Your digestive system is like a piece of fine machinery. Many different parts work together to process food. In order to get the maximum benefit, make sure the type of food you put into it is the best quality. We want the best digestive system so use the best fuel! To improve digestive health and maintain it, it is important to eat a balanced and varied diet.
• Think vegetables! – Vegetables are packed full of nutrients to help your digestive system function properly. Focus on eating plenty of dark-green leafy vegetables such as broccoli, spinach and cabbage.
• Dried fruit, such as dates, figs, and prunes are good sources of dietary fibre. Fibre helps your digestive system function properly.
• Beans and legumes – if you don’t have time to cook dried beans, buy canned but make sure you rinse them thoroughly before cooking. Lentils and split peas are less gas-forming than other legumes.
• Ground flaxseeds are a gentle laxative.
2. Address any food allergies/sensitivities. Food sensitivities are behind many digestive disorders. Some people have an adverse reaction to certain foods which can place a stress on the digestive system. If you think this could be something you are suffering from, try keeping a food diary and match this with any symptoms. You could also consider an elimination diet whereby you remove certain foods from you diet for a while to see if symptoms improve. A food allergy test is also available.
3. Get enough water – Insufficient water intake is a primary cause of constipation. Carry a large bottle of water around with you and sip throughout the day.
4. Increase good gut bacteria – Not all bacteria is bad! There are over 400 different kinds of bacteria and yeasts in the digestive system. Of these, the bacteria Lactobacillus acidophillus and Bifidobacterium bifidum are considered good live bacteria because they can help to maintain intestinal health. Consider a good quality live bacteria supplement and eat yoghurt which contains live bacteria.
5. Practice Mindful Eating – Eat slowly and savour every bite.
6. Chew Chew Chew! – Digestion begins in the mouth so thoroughly chew each and every bite of food. Take smaller bites and put your knife and fork down between bites.
