Many people remember digestion problems only when it gets worse. Improper diet, chronic stress, food intolerances, diseases, certain medications – all these can cause digestive problems. These include abdominal discomfort, heartburn, nausea, gas, flatulence, constipation, and diarrhea.
If you plan your day correctly, monitor your diet and your emotional health, in most cases, you can relieve yourself of unpleasant symptoms. What to do if you periodically suffer from abdominal pain, bloating, and indigestion? You will get your answers in this article.
Tips To Get Rid Of Digestion Problem
Here are some tips you need to follow to improve digestion. These tips will help you get rid of digestive problems. Happier the gut, the healthier a person stays.
1. Add More Fiber And Fluid To Your Diet
Fiber functions properly within the body and improves the intestinal motility. According to American dietary guidelines, an adult should eat at least 30 grams of fiber daily. Good sources of fiber include whole grains and bran, legumes, fruits, and vegetables. The record holder for fiber content among fruits is a pear. It contains 5.5 grams of fiber.
There is enough fiber in apples, bananas, and oranges. Besides, in one glass of boiled beans – 8 grams of fiber is present, and in a glass of green peas -9 grams. It will help if you drink enough fluids to help the fiber pass easily through the digestive tract. Drink when you feel thirsty, but be guided for 1.3-1.7 liters of drinks per day.
2. Go In For Sports
Light exercise can improve digestion. Muscle activity stimulates the movement of food through the intestines. Besides, walking slowly after a meal can help reduce bloating and feeling of fullness in the stomach.
But intense physical activity, especially immediately after a meal, can worsen the state of health. Before a vigorous workout, you can eat a solid meal 2-3 hours earlier.
3. Add Herbs And Spices To Your Diet
According to scientists, peppermint tea (5-10 leaves per cup) can help relieve irritable bowel syndrome symptoms such as abdominal pain, nausea, and indigestion. At least in the short term – there have been no long-term studies on this score. Curcumin is anti-inflammatory and antibacterial, with some research showing its benefits for digestion.
There is a myth that hot spices can lead to stomach ulcers, but this is not the case. Capsaicin, which is found in hot spices, blocks the production of acid in the stomach and does not lead to peptic ulcer disease.
But eating too much spicy food can cause stomach pain. This can happen, especially in people with irritable bowel syndrome, ulcerative colitis, and Crohn’s disease. So everything is good in moderation.
4. Get Rid Of Stress
Chronic stress can lead to digestive problems and several other health problems too. This stress can be due to several reasons, thus identify the cause of the stress to un-root this problem. However, The American Psychological Association recommends three main ways to manage stress:
- Formation of supportive social ties
- Regular physical exercise
- Getting enough sleep
If a greater part of the day you spend at work, try to build relationships with colleagues. Learn to relax in the evening. Before bed, ditch your gadgets and take a bath to relax and get a better night’s sleep.
5. Eat Fermented Foods
Fermented foods are wholly or partially processed by microorganisms. Scientists speculate that their probiotic effects may support normal gut microbiota composition and digestion. Fermented foods include:
- Probiotic yogurt
- Sourdough bread
- Sour cabbage
- Kefir
- Miso
You need to include these products in your diet so you can enjoy good gut health. But remember, everything is good and healthy when used in moderation.
6. Eliminate The Most Annoying Foods
Certain foods and drinks can cause digestive problems. The list of these products is individual for each person, but many react to the following:
- Highly processed refined products
- Fried food
- Vinegar and citrus
- Fast food and ready-made meals high in sugar, salt, and saturated fat
- Sweeteners
- Alcohol
- Caffeine
Chewing gum, soda, and eating too quickly are common causes of gas. Gas can enter the digestive tract when eating or drinking, causing flatulence and abdominal discomfort. Keeping a food diary will help you understand which foods are uncomfortable for you.
But from the top list, alcohol is the most harmful product not only for the gut but for the overall well-being of a person. Excessive consumption of alcoholic drinks leads to a reduction in digestive enzymes. Thus, refrain from substance abuse if you want to have good health. Besides, substance abuse disorder can be deadly if not treated timely.
7. Undergo Physical Examination
The examination can help identify the cause of the pain and bloating in the abdomen if you cannot get rid of the symptoms on your own. Indigestion and bloating can hide:
- Celiac disease
- Food intolerances or allergies
- Irritable bowel syndrome
- Diverticulitis
- Reflux
Thus, it is better to consult a doctor.
8. Avoid Taking Unnecessary Medications
Certain medications – nonsteroidal anti-inflammatory drugs, theophylline, antihypertensive drugs, oral contraceptives, iron supplements, antacids, antibiotics, and narcotic analgesics can also cause digestive problems.
Your symptoms are likely to go away after you stop taking your medication. If you take the medication continuously, you should tell your doctor about the side effect, who will help you adjust the treatment.
Bottom Line
To improve digestion, eat more foods with fiber, less sweet and fatty processed food, drink herbal teas every day, take time for physical exercise, and avoid stress. Besides following these tips, it is important to visit the doctor if the problem sustains. Through proper check-ups, a doctor can identify the main problem.
But in any case, do not ignore abdominal pain, thinking it will go away in a few minutes. Remember, these physical pains may indicate a severe health problem, which may become deadly if not treated timely. Stay Healthy!