Before giving recommendations to improve our digestion, we must understand the real importance of the digestive system and also the best foods for the digestive system. This is the one in charge of turning food into basic nutrients for our entire body.
The digestion done in two steps: first, it is mechanically and begins in the mouth and in the stomach. It is the moment when we chew the food and it reaches the stomach; where food is processed and reduced even in smaller.
The second part is chemical and occurs in the digestive tract where the digestive enzymes and other acidic substances dissolve the food and take advantage of the nutrients inside it.
Each organ of the digestive system has a relevant role; Highlighting the stomach and small and large intestine. The stomach is a circular organ with muscles that contract to process food; to run secret juices that make food smaller. From there, the organism takes advantage of the nutrients of what it ingested.
The small intestine also undergoes contractions to process the food but it is responsible for absorbing sugars, amino acids, fatty acids, vitamins, and minerals. Nutrients better harvested the faster they are processed. The order is as follows: carbohydrates, proteins, fats, and vitamins.
10 foods to speed up digestion
If you feel that your digestion is slow, the list that we present below will make you very happy. Pay attention to these 10 foods and drink lots of fluids, this will make you feel much better.
According to a Japanese study, people who eat enough rice are 41% less likely to suffer from constipation. This can be due to the large amount of fiber offered, especially the integral, which for each cup provides four grams.
Oatmeal offers the best of both worlds of fiber. On the one hand, in a cup, we can find four grams of insoluble fiber, which adds volume to the stool and helps the food to have a faster path inside the stomach and intestines. On the other hand, it has four grams of soluble fiber which, when mixed with water, softens the feces and makes them easier to discard.
Coffee is a good ally to stimulate the movements of the colon. A cup in the morning will help improve constipation. In addition to this, you will get other benefits for memory and circulation and will bring you many antioxidants.
One cup of cooked spinach has about 4 grams of fiber and is an excellent source of magnesium. This mineral helps the movement of the colon and works as a very mild laxative, which will make digestion faster.
They contain starch that helps improve the transit of food in the colon and balances bacteria in the intestinal tract, allowing it to act as a very mild laxative. They should be eaten sparingly as they can cause gas and inflammation.
The problem with some fruits is that they contain a lot of fructose, which causes gases and inflames the stomach. For this reason, doctors recommend fiber-rich and low-sugar fruit, such as kiwi. One cup of this fruit provides 5 grams of fiber, plus lots of vitamin C.
Juicy oranges provide four grams of fiber for only 86 calories and contain a flavonol called naringenin that, according to a study by Chinese researchers, works very well as a laxative to help treat constipation.
Dr. Gina Sam, director of the Gastrointestinal Motility Center at Mount Sinai Hospital, recommends setting aside potato chips and preferring popcorn without butter. Three cups of this snack can provide three to four grams of fiber for only 93 calories, now you can eat them for health.
Each prune passes has a gram of fiber, this increases the volume of feces and helps them to be discarded better. In addition to this, they contain fructans and sorbitol, fermentable sugars that can have a laxative effect.
Thanks to its bacteria and probiotics, this food helps to replenish good bacteria in the intestine. According to a study by the American Journal of Clinical Nutrition in 2014, probiotics increase the number of bowel movements and their consistency.
5 things that keep a healthy digestive system
When digestive health is neglected, the body can develop problems when digesting supplies and attracting nutrients. For this reason, it is important to pay attention to care and lead a healthy life. Applying certain things that maintain a healthy digestive system, can prevent diseases in your digestive system and an improvement if you currently have problems with the organs that involve it.
• Eating a high-fiber diet
Fiber is essential for the body especially because it helps to keep food moving inside the digestive tract, preserves the water that softens feces and facilitates its elimination. Carrying a diet rich in fiber (whole grains, legumes, vegetables, fruits, among other vegetables) can improve digestive health. It also prevents other diseases such as hemorrhoids, irritable bowel syndrome, and diverticulosis.
• Drink enough natural water
It is important to keep the body fresh, hydrated, so ingesting three or four glasses of water a day, and consuming moisturizing foods, is beneficial for the proper functioning of the digestive tract. Water helps to eliminate the fats and soluble fiber inside the body. Drinking water also helps keep the kidneys in good condition by correcting the quality of urine by noting clearer.
• Perform physical activities
Carrying a frequent exercise plan helps keep food moving through the digestive apparatus, thereby reducing stress and constipation. On the other hand, it managed to maintain a balanced weight that is good for a healthy digestive system. When a person is not in the habit of exercising their body every day, it is difficult for them to initiate an extensive exercise routine. For this reason, it recommended to walk after each meal to achieve digestion and maintain an active metabolism.
• Incorporate probiotics into the diet
Probiotics are healthy microorganisms that are located in the digestive tract. Its consumption helps to maintain a healthy body because it fights the effects of a poor diet, the stress caused by daily tasks and antibiotics. Probiotics also help to improve the intestinal flora and have a direct management over the immune system, taking into account that most of this system is in the intestine.
It is very likely that most people have consumed this vigorous bacterium for years without realizing it, since these, they are in the bread of agriculture mass and yogurt. To have a healthy digestive system it recommended consuming a large source of probiotics such as low-fat dairy every day.
• Limiting foods that cause gas
Foods such as sausages, eggs, fatty meats, among other processed products can cause gas, heavy digestion, bloated stomach, and flatulence, in addition to providing a high caloric contribution to the body. Eating this type of product very often causes digestive disorders that much damage the intestinal flora.
For this reason, it is important that the consumption of certain foods is limited and thus maintain a good digestive health. It recommended taking the time to digest the food well so that the body can absorb the best of them and the body can be kept active.