Everyone has occasional digestive trauma such as abdominal pain, gas, heartbeat, nausea, constipation or diarrhea.
However, if these symptoms are normal, it can cause significant hindrances in your life. Luckily, changing diet and lifestyle can have a positive effect on gut health. Here are 12 proof-based methods to naturally improve your digestion. 1. Eat edible food Typical Western food - Pure carbohydrates, saturated fats and food additives have been added to the risk of rich - indigestion (1). Foods including glucose, salt and other chemicals have been suggested to increase intestinal swelling, which is the result of the Leica Group (2). Trans fat is found in many processed foods. They are known for their negative effects on the health of the heart, but ulcerative colitis is also associated with the risk of developing inflammatory bowel disease (3). In addition, processed foods such as low-calorie drinks and ice cream have synthetic desserts that can cause digestive problems. One study found that 70% of people who had swelling and diarrhea 50 g of synthetic sweeter zyylitol, while 75 g urethritol sweater produced similar symptoms in 60% (4). Studies have also shown that the number of bacteria in healthy intestine reduces in the form of artificial desserts and sugar alcohol, and increases the number of harmful intestinal bacteria (4, 5, 6). The group's bacterial imbalance is associated with itchy intestinal syndrome (IBS) and itching intestines, such as ulcerative colitis and chronic diseases. Calculate your Total Daily Energy Expenditure with tdeecalculator. Luckily, scientific evidence suggests that high nutritional nutrients protect against diseases (8). Therefore, for the best digestion, it is based on the complete diet and consumes the limited food consumed in processed foods. Summary Processed diets are associated with high risk of high nutrition dysplasia. Good supplements, low-fat trans fat and artificial sweetener can improve digestion and protect against digestive diseases. 2. Get a lot of fiber It is well-known that fiber is beneficial for good digestion. Soluble fiber absorbs water and helps to give your chair more quantity. Insoluble fiber works like a huge toothbrush that works in your digestive system (9). Soluble fiber, oats bron, bean, almond and beans are found, while vegetables, whole grains and wheat shells are a good source of insoluble fiber. High fiber diet is associated with reduced risk of digestive traits, including ulcers, reflux, hemorrhoids, diverticulitis and IBS (10). Prebiatry is another type of fiber that feeds your healthy intestinal bacteria. It has been shown that fiber in this fiber reduces the risk of intestinal (8). Probiotics are found in many fruits, vegetables and grains. Summary Fiber-rich foods promote regular intestinal movement and protect against numerous insults. Three common fiber types are soluble and insoluble fibers as well as prebiatrics. 3. Add healthy fat to your diet Getting adequate fat may require good digestion. Fat helps you to be satisfied after eating and is often needed for proper nutrition. It eats food easily through your digestive tract. The interesting thing is that the increase in your fat intake has resulted in constipation (11, 12) relief. If you are continuously constipated, you can get relief by adding more fat to your diet. Studies have also shown that inflammatory bowel disease such as ulcerative colitis (3, 13) with omega-3 fatty acids (3, 13) can reduce the risk of disease development. High-quality food in useful omega-3 fatty acids includes fatty fish such as flaxides, cheese seeds, nuts (especially walnuts) and salmon, mackerel and Sardines (14, 15). |
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