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How to improve digestion — 10 tips with scientific justification

Proper and healthy nutrition is the basis not only for the adequate functioning of the gastrointestinal tract, but also of all body systems, as well as the key to longevity.

Surveys show that only 4% of adults admit that they eat right, the rest are aware of the problems, but cannot or do not want to fix them.

To improve digestion, it is necessary to take a competent approach to eating, observing the calorie content of the diet, as well as its qualitative composition. It is necessary to add vitamins, macro- and microelements, exclude harmful substances and lead a healthy lifestyle. All this will help to avoid taking medications in the future.

We present to your attention a list of 10 simple but effective rules and remedies for the smooth functioning of the digestive system.

1. Eat more vegetables and fruits

Vegetables and fruits rich in plant fiber , which helps to improve the movement of feces through the intestine (motor function is activated) and is a substrate for the vital activity of beneficial microflora, which provides a fairly reliable prevention of dysbiosis.

World Health Organization recommends eat at least 400 grams of fresh fruits and vegetables to significantly reduce the risk of developing non-communicable diseases, including digestive organs. In addition, such amounts of food provide the body with all the necessary vitamins and trace elements.

Scientists also advise making such changes to your diet:

  1. Include vegetable crops in any dish.
  2. Use fruits and vegetables as snacks when there is no time to cook a full meal.
  3. Consume a variety of vegetables and fruits.
  4. Reduce starch content in the diet. The largest amount of it is found in potatoes.

Recall that in the last article we reviewed 13 foods that are good for digestion .

Fruits and vegetables are rich in all the necessary vitamins and minerals, as well as plant fiber, which improves the digestion of food.

2. Eat less fat

Nutritionists recommend Reduce total fat intake. They should not be more than 30% of the daily calorie content. In addition, older people should limit such a group of products even more due to the high risk of developing urgent cardiovascular conditions.

To maximize the risk of developing diseases from the gastrointestinal tract and the cardiovascular system, saturated fats should be reduced to 10% of the daily calorie content, trans fats to 1% (they should be replaced with polyunsaturated fats).

To achieve these indicators, it is enough to follow a number of simple recommendations:

  1. Steaming or cooking (baking and frying must be abandoned);
  2. Replace butter and sunflower oil with olive or coconut oil;
  3. Don't eat lard;
  4. Consume fermented dairy products with the lowest possible fat content;
  5. Abandon industrial pastry.

It has been proven that excess fats disrupt the smooth muscles of the intestinal wall and activate the processes of fermentation and putrefaction, which is manifested by bloating, a feeling of rapid overflow of the stomach, constipation.

"harmful" fats must be replaced with healthy ones. Omega-3 fatty acids are the best choice. Scientific papers demonstrate their effectiveness in reducing the incidence of inflammatory diseases of the gastrointestinal tract (including autoimmune ones). The most abundant in this component are flax seeds, nuts (walnuts contain the most), fatty fish (salmon, mackerel, sardine).

Reducing total fat intake followed by their replacement with omega-3 fatty acids has a beneficial effect on the functioning of the stomach and intestines, as well as prevents the development of a wide range of diseases.

3. Don't overeat

The total problem of the majority of the Russian population is the discrepancy between the caloric content of the diet and energy costs. Proven that this leads to a violation Enzymatic cleavage food in the lumen of the digestive tract, the development of malabsorption syndrome (malabsorption) and constipation.

In addition, increased food intake leads to the development of obesity (both subcutaneous and inside organs), which significantly increases the risk of developing cardiovascular diseases, type II diabetes mellitus, constipation.

The daily calorie intake for the "average" person of the average age group ranges from 2,200 to 3,000 and depends on physical and mental activity during the day. The formula for the calculation is as follows:

For men 88.36 + (13.4 x body weight, kg) + (4.8 x current height, cm) — (5.7 x age, years)
For women 447.6 + (9.2 x body weight, kg) + (3.1 x current height, cm) — (4.3 x age, years)

4. Drink more water

Scientists have long proved that insufficient amount of clean liquid (not in the form of food) contributes to the development of constipation.

To an adult recommended drink at least 1.5-2 liters of water per day.

Children aged 5 to 8 years should drink at least 1 liter, and from 9 to 12 years – 1.5 liters.

During active physical exertion or staying at elevated temperatures, when the release of fluid through the skin and lungs is activated, the volume of water consumed should be increased.

An alternative method of satisfying the body's needs are fruits and vegetables (watermelon, melon, cucumber, grapefruit, peach, celery).

Thus, inadequate fluid intake is one of the main causes of constipation.

5. Avoid stress

Stress can cause significant damage to the gastrointestinal tract. The mechanisms of development of these effects are currently not fully understood. Psychologists claim that psychosomatic disorders are at the core.

Dysfunction of central departments of the nervous system "knocks down" the regular processes of intestinal peristalsis, the coordinated secretion of digestive juices in response to irritation. This leads to significant digestive problems, from constipation or diarrhea to serious pathologies.

It has been proven that people who are systematically subjected to stressful loads are more likely to suffer from peptic ulcer of the stomach and duodenum.

Correction of mental balance disorders with the help of special stress management techniques, relaxation, meditation, and the use of cognitive behavioral therapy, it has a beneficial effect not only on the work of the gastrointestinal tract, but also helps to alleviate the symptoms of various diseases of the digestive system (irritable bowel syndrome).

In addition, there are a number of products that help calm down and Reduce stress .

Stress is an important risk factor for developing peptic ulcer disease, constipation or diarrhea.

6. Practice &171;Mindful Eating&187;

The intake of any food product should be approached carefully. Proven that a conscious approach to nutrition reduces the incidence of various pathologies from the gastrointestinal tract, as well as the severity of their course.

Nutritionists recommend following the following tips:

  1. Chew food slowly and thoroughly . It is strictly forbidden to swallow large particles of food. This disrupts the balanced functioning of the digestive tract. Rapid ingestion of lumps provokes a decrease in absorption in the intestine.
  2. While eating, you should not be distracted by extraneous stimuli (TV, mobile phone, etc.).
  3. Food should attract with its gustatory and olfactory properties.
  4. The temperature of the food should correspond to the type of product (meat is hot, ice cream is cold).
Mindful eating creates a favorable emotional environment that helps calm the central nervous system and coordinate the work of various departments of the gastrointestinal tract.

7. Exercise regularly

Regular physical activity is one of the best ways to correct and maintain digestive processes at the proper level.

A change in the position of the body in space (even insignificant) in combination with gravitational influences contribute to the advancement of food particles in the lumen of the gastrointestinal tract.

As an example, we can give a study conducted in the Netherlands . Just 30 minutes of walking a day helps to get rid of constipation, reduce symptoms such as false or incomplete bowel movements.

Workouts also stop inflammatory bowel diseases by activating the production of anti-inflammatory cytokines.

Regular physical activity improves digestion and prevents the development of constipation. An active lifestyle can also prevent inflammatory pathologies.

8. Give up smoking and alcohol

Popular bad habits adversely affect the functioning of the gastrointestinal tract and the health of the entire body.

Proven that smoking increases the risk of developing gastroesophageal reflux disease by almost 2 times. At the same time, it is noted that alcoholic beverages do not affect the formation of this deviation.

In the course of large-scale studies, a direct relationship has also been noted between smoking activity (the number of cigarettes smoked per day) and the development of pathologies such as gastric and duodenal ulcer, oncological proliferation of mucosal cells.

Alcoholic beverages lead to an increase in the production of hydrochloric acid and all digestive juices. As a result, the gastric mucosa becomes irritated and inflamed. In the early stages, this is manifested by dyspeptic disorders (a feeling of rapid overflow of the stomach, heartburn, nausea). Alcohol is closely related to the frequency of bleeding into the lumen of the gastrointestinal tract. Alcohol abuse also has fatal consequences for the liver , in which recovery is not always possible.

Thus, giving up bad habits will lead to the normalization of digestion and the prevention of dangerous diseases of the digestive tract.

9. Include certain nutrients in the diet

The components that are necessary for the smooth functioning of the muscular and secretory apparatus of the gastrointestinal tract include:

Probiotics &8212; a group of beneficial bacteria that can improve digestion by creating an organism-friendly intestinal microflora. Microorganisms actively break down indigestible fibers coming from food, an excess of which activates the processes of putrefaction and causes bloating.

One of the scientific studies The effectiveness of probiotics in patients with irritable bowel syndrome has been studied. Against the background of treatment, there was a decrease in the severity of symptoms such as abdominal distension, bloating, and pain after eating. These substances are also effective against stool disorders such as constipation or diarrhea.

Specialized dietary supplements or bio-yoghurts can be used for treatment. The main thing is that they contain bifidobacteria and lactobacilli. Products containing probiotics →

Glutamine is one of the most important amino acids that regulates the permeability of the intestinal wall. With a sufficient amount of it, permeability decreases against the background of acute intestinal infections. The effectiveness of the component has been proven in people in the intensive care unit. Soybeans, eggs, turkey and nuts (almonds) are the most rich in glutamine.

Zinc is another extremely important component for the digestive system. The trace element increases the factors of local immunity and the functioning of natural barriers, which makes it effective in any infectious or long-term chronic pathologies. Effects proven at the Lankenau Institute, USA .

The recommended dose of zinc per day for men is 11 mg, for women – 8 mg. The highest content of the element is found in beef, sunflower seeds and shellfish.

Various nutrients are important for the gastrointestinal tract, but the most valuable are zinc, glutamine and probiotics. Without them, there can be no coordinated work of the gastrointestinal tract.

10. Get enough vitamins

With age, the need for vitamins increases, and their absorption decreases due to involutive changes in the digestive system.

For example, proven that about 30% of people over the age of 50 are deficient in vitamin B12, as the stomach does not produce enough gastric juice.

Due to inadequate food intake, a large number of people have a deficiency of vital vitamins (A, C, group B, folic acid).

For the full functioning of the gastrointestinal tract, the following are necessary:

  1. Vitamins of group B. They improve the energy potential and metabolic processes occurring at the level of cell membranes. The inclusion of vitamin supplements with this element is recommended for all older age groups. You should consume more almonds, avocados, oats, pumpkins, tomatoes, spinach and asparagus to meet your needs.
  2. Vitamin D. The body needs it in winter, when there is a lack of sunlight, as well as after 40 years, when the skin begins to synthesize this substance less. Tuna, salmon, chicken eggs, and beef liver are rich in them.

Before including vitamin supplements and other dietary supplements in the diet, it is recommended to consult a specialist beforehand.

Vitamins are extremely important for the balanced functioning of not only the gastrointestinal tract, but also all body systems. Preference should be given to natural sources, rather than medicines and biologically active additives.

What to avoid

In case of any digestive problems and the presence of acute or chronic diseases of the gastrointestinal tract, it is necessary to limit or exclude a number of "heavy" foods, as well as make lifestyle adjustments.

So, you can't:

  1. Eat any fried, spicy and smoked foods.
  2. Eat food with a lot of dyes, preservatives (a number of confectionery products, carbonated drinks).
  3. Take a lot of food at a time. Nutrition should be fractional (5-7 times a day, in small portions).
  4. Quickly swallow food after eating (in large chunks).
  5. Eat monotonously. The diet needs to be diversified with a wide range of foods. This is the only way to provide the body with all the necessary vitamins and minerals.
  6. Avoid physical activity and lead a low-activity lifestyle.
  7. Smoking, taking alcohol in excessive amounts.

Conclusion

Thus, simple changes in diet and lifestyle will help improve the functioning of the digestive system, help eliminate a number of pathological symptoms and ensure the prevention of serious diseases.

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