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Everyone at one time or the other would have experienced some problems with their digestive system. This may include pain in the tummy, gas, heartburn, nausea, constipation, and diarrhea. These conditions can sometimes be mild, and can also be severe, depending on the cause of the digestive problem.
Digestive issues can be very uncomfortable, mainly when the symptoms occur more frequently, and can even affect disrupt the life of the affected individual. The good news is that. There are some things we can do, that would have a positive impact on the health of the digestive system. This piece would focus on various ways and also supplements that can ease digestive issues.
What Are The Supplements That Can Ease Digestive Problems?
As mentioned earlier, there are some problems that affect the digestive system that can be prevented or improved by taking some supplements. Below are some of the common supplements that have been proven to be beneficial:
- Apple Cider Vinegar: Research has shown that apple cider vinegar is helpful in improving digestion, glucose tolerance, and easing constipation. Studies have shown that apple cider vinegar does reduce the rate with which the stomach empties, and also helps to improve the glucose response to carbohydrates in diabetics. It has also been shown that vinegar has this effect on a lot of people, regardless of the type of vinegar used. Overall, apple cider vinegar has benefits for digestion mainly because it’s a probiotic food. There is also evidence that shows that it helps improve glucose tolerance when taken with carbohydrates.
- Betaine HCL: Studies have shown that this supplement helps to improve heartburn. It has been shown that this supplement contains a number of components such as melatonin, tryptophan, vitamin B6 and B12, folic acid, methionine, and betaine. This has made it impossible to precisely pin down the benefits of the supplement to a particular component.
- Digestive enzymes: Digestive enzymes have been proven to be beneficial, as it helps to increase the speed of digestion, improves constipation and bloating, and also reduces the feeling of food sitting undigested in the stomach. Overall, people suffering from digestive problems can benefit significantly from digestive enzyme supplements.
- Fermented foods: Fermented foods are also helpful in improving digestive problems. This is because fermented foods contain probiotic bacteria, that supports the colonies of probiotic bacteria that naturally exist in the human intestine. Examples of fermented foods that can be beneficial include yogurt, kefir, and so on. There is evidence that shows that consuming probiotic foods is good for gut health. However, not everyone does well on them. Individuals with a bacterial overgrowth problem might want to allow their gut to heal before indulging in fermented foods.
- Fiber: It’s almost impossible to go wrong with fiber foods. Adding fibers to your food will make your stool bulkier, and also make them easier to pass.
- The bottom line is that, whether or not fiber is beneficial for digestion depends on the type of fiber you’re considering. Fiber supplements are best suited for short-term purposes. All the fibers you need can be gotten from whole foods.
- Gelatin: Gelatin is also helpful, as they ease the gastrointestinal symptoms because they are soothing to the digestive system. Studies have shown that they are good for the digestive system.
- Prebiotics: Just like probiotics, prebiotics does feed the gut flora, which allows the flora to grow healthier and stronger. However, not everyone responds well to prebiotic supplements. While some people react well to prebiotics, some people don’t tolerate them at all. The best way to make use of prebiotics is by starting from low dosage and increasing the dosage gradually to reduce the potential side effects. On the other hand, prebiotics can make the situations of some people worse, especially those with very sensitive digestive system.
What Are The Ways To Improve Digestion Naturally?
Asides from making use of supplements for the treatment of digestive problems, There are some natural ways of improving these conditions. They majorly include improving the diet and lifestyle. Below are some of them:
- Consuming real food: Studies have shown that a typical western diet is usually high in refined carbohydrate, saturated fat and food additives, which have been connected to an increased risk of developing digestive problems.
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Example of food additives includes glucose, salt and so on. These food materials do contribute to the inflammation of the digestive tract, which may lead to a condition known as leaky gut. Another common food that isn’t good for the digestive system is trans fat. Trans fat is present in a lot of processed foods. They are known for their negative effects on the cardiovascular system and have also been linked with an increase in the development of conditions such as ulcerative colitis, inflammatory bowel diseases and so on. Other foods that might affect the digestive system negatively include processed foods such as low-calorie drinks, ice creams, and artificial sweeteners.
- Stay hydrated: One of the causes of digestive problems is that a lot of people don’t drink sufficient amount of water. Experts recommend that people should drink an average of 1.5-2Liters of non-caffeinated fluids per day to prevent constipation. However, you might need to drink more water, especially if you live in a warm environment. Other ways of doing this are by mixing herbal teas and other non-caffeinated beverages like seltzer water. Fruits such as cucumber, zucchini, celery, tomatoes, melons, and grapefruit are also helpful.
- Destress: Stress is capable of causing havoc on the digestive system. Diseases of the digestive system such as diarrhea, constipation, and inflammatory bowel disease have been connected with stress. Studies have shown that stress hormones directly affect digestion.
- Exercise: Exercise is one of the most effective ways of improving digestion and preventing digestive problems. Exercise and gravity help the movement of food through the digestive system. One of the ways of doing this is by taking walks after eating. Studies have shown that walking for 30 minutes every day would significantly improve the symptoms.
References
Healthline. (2018). The 12 Best Foods to Boost Your Metabolism. [online] Available at: https://www.healthline.com/nutrition/metabolism-boosting-foods#section1 [Accessed 3 Aug. 2018].
Madeline R. Vann, M. (2018). 7 Superfoods That Help Digestion. [online] EverydayHealth.com. Available at: https://www.everydayhealth.com/digestive-health-pictures/superfoods-that-help-digestion.aspx [Accessed 3 Aug. 2018].
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