Your Digestive System Relies On The Right Foods

Your Digestive System Relies On The Right Foods

Many of us eat too much or eat too fast. We don’t eat enough fiber. We skip meals and then subject our systems to a gigantic plate of food. Considering how much use and abuse our digestive systems have to withstand, it’s a wonder we don’t suffer more than we do.

Let’s look at what you can do to ease any strain on your digestive system.

Your digestive system relies on the right foods
Your digestive system relies on the right foods

Tips for healthy digestion

Fiber is the structural portion of a plant, so it’s found in good-for-you foods like fruits, vegetables, beans, and whole grains.

Adults should be eating in the neighborhood of 30 grams of fiber a day, but the average intake among adults in the U.S. is only about a third of that.

Our busy lifestyles contribute to the problem. When we’re eating on the go, we’re less likely to find fiber-rich fruits, vegetables, and whole grains. Aim to have a fruit or vegetable with every meal or snack, toss some beans into a soup or salad, and choose whole grains over refined “white” bread, cereals, rice, and pasta.

Get regular exercise

Exercise isn’t just for the muscles you can see—it’s good for the smooth muscles of your digestive tract, too. Exercise stimulates the muscles to contract, which keeps things “moving along.” Exercise is also a great stress-reducer, which makes it particularly good for those whose digestive systems act up when they get stressed out.

Meet your fluid needs

Fluid helps the fibers in foods to “swell,” which helps to add more bulk to the material passing through the lower digestive tract. This keeps things running smoothly. Watery fruits and vegetables go a long way towards meeting fluid needs, but it’s still important to drink fluids throughout the day, too.

Get some “good” bacteria

Your digestive system is home to thousands of strains of beneficial bacteria that help to break down foods that are resistant to normal digestion. This allows you to obtain more nutrients from your foods. The bacteria in your system also help to keep the growth of other potentially harmful bacteria at bay, thus promoting healthy digestion.

While the idea of consuming bacteria in your diet may not sound appealing, the probiotic bacteria found in yogurt and other fermented foods can promote digestive health. Aside from yogurt, you can pick up some of these “good” bacteria in other fermented soy products (miso, tempeh, kefir), as well as in pickled foods like cucumber pickles, sauerkraut, and kimchi.