It seems like everyone is talking about the importance of gut health lately. From the benefits of taking probiotics to consuming foods high in fiber, gut health remains a top concern for many nutritionists and health professionals. And not for nothing. According to research, a healthy gut is extremely important for preventing chronic diseases, for
It seems that lately everyone is talking about the importance of gut health . From the benefits of taking probiotics to consuming foods high in fiber, gut health remains a top concern for many nutritionists and health professionals. And not for nothing. According to research, a healthy gut is extremely important for preventing chronic disease, for mental health and mood, and of course for metabolism.
Considering how many problems can be solved, attention to gut health and the microbiome should be one of the priorities for a healthy life. There are several nuances that are often overlooked, but can have a negative impact on digestion .
Let's learn more about what eating habits are best to get rid of to help your digestive tract work properly.
The first step in digestion is chewing, so if you don't chew your food thoroughly enough (which happens when you eat quickly), your digestive system isn't ready to release the enzymes needed to break it down.
This can lead to bloating, diarrhea, acid reflux, flatulence, cramping, nausea, and other indigestion , as large chunks of poorly chewed food enter the digestive tract when there aren't enough enzymes to process it all.
Healthy foods rich in prebiotics that contain natural sugars, such as fruit or whole grains, are beneficial. But consuming too much added sugar can harm the intestines .
Sugar negatively affects the intestinal microbiome and can lead to chronic inflammation, weakening the mucous membrane of the digestive tract . Some studies have shown that by disrupting the microbiome, sugar can cause inflammation of the colon and inflammatory diseases such as Crohn's disease.
One of the best ways to reduce the amount of added sugar in your diet is to start with small changes. For example, instead of eating 2 cookies for dessert, eat one. And even better, replace the cookies with natural sweet fruits and berries that feed the beneficial bacteria in the gut .
Vegetables contain fiber, which nourishes the beneficial bacteria in the intestine , stimulating their growth and strengthening the mucous membrane of the digestive tract . Beneficial bacteria help fight inflammation throughout the body. It turns out that cruciferous vegetables, such as broccoli and cabbage, are especially good for gut bacteria.
If you're not a big fan of vegetables, find ways to add them to your favorite meals, such as adding more greens to a sandwich, or adding some vegetables to scrambled eggs, pasta, or casseroles.
How many times have you stood at the refrigerator hungry and had a quick snack or chewed something on the go? This probably happens more often than you think, in which case it's very easy to overeat or not chew enough, which brings us back to the first point.
Most people who eat standing eat quickly. In this way, they not only eat more than they really need, because they do not give their brain enough 20 minutes to understand whether they are full. Also, since they eat quickly, they do not chew their food enough. Because the digestive tract is not ready for the proper release of enzymes, the food is not completely broken down, which leads to problems with digestion .
In addition, eating while standing is often accompanied by stress, which can also cause problems. Stress puts the body into fight-or-flight mode, which shuts down digestion to cope with the stress. It wreaks havoc in the gut . Since food stays longer in the digestive tract , it becomes an environment for pathogenic bacteria, which negatively affects the mucous membrane.
As we mentioned, eating under stress can lead to an unhealthy gut , so it's best to avoid it.
The body digests food best when it is calm. During times of stress , digestion slows down because the body has more pressing needs. Undigested food leads to indigestion and the proliferation of bad bacteria instead of good ones.
If you feel stressed, but still need to eat, nutritionists recommend using deep breathing practices before eating to calm down and distract yourself from external stimuli. It stimulates the parasympathetic nervous system, helping to relax.
And, of course, in no case do not eat stress. Although eating a piece of cake seems like a good idea to boost your mood, it's better to find other ways to deal with negativity: going for a walk, doing yoga, meditating, doing a favorite hobby, talking to a loved one, etc.