Healthy Gut Daily Habits: Easy Ways to Keep Your Digestion Working Well

Introduction

Good digestion is a big part of our overall health and well being. The digestive system breaks down food, absorbs nutrients, and eliminates waste from the body. Good digestion will keep you feeling comfortable and energetic all day long.
The good news is that you can make simple changes to improve your digestion. Some simple daily habits that can support digestive health are: eating enough fibre, drinking enough water, staying physically active, eating slowly and getting enough sleep.
In this article we will tell you about easy ways to maintain good digestion and how to mix these habits into your daily routine.

1. Increase fibre in your diet

One of the most helpful simple ways to keep your digestion good is to make sure you eat enough fibre in your meals. Fibre is found in many plant foods and can help keep you regular.
Good sources of fibre are:

Barley • Apple • Guava fruit Bananas • Vegetables.• Bean lens • Chickpeas (garbanzo beans) • Whole Grain • Chia seed • Ground flaxseed • Filberts
Instead of one source, aim for an assortment of fiber-rich foods at breakfast, lunch and dinner.
Learn more in our article on Fiber-Rich Foods. Increase Fibre Gradually
If you are not eating much fibre now, add it more slowly. A rapid large increase may result in temporary bloating or discomfort.
And if you increase your fibre, watch your fluid intake too.

2. Drink plenty of water

Water is important for proper digestion. Staying hydrated helps to keep stools softer and bowel movements regular. The main drink is water. You also get fluid from foods like fruits, vegetables, soups and other foods high in water.
Don’t wait until you are very thirsty to drink. Drink water often throughout the day.
Fluid needs also differ based on age, activity level, weather and overall health.

3. Eat slowly and chew your food well.

Eating too quickly can dull your hunger and fullness signals. It may also cause you to swallow more air, which can make some people feel bloated.
Chew your food properly. Chew your food well and try to avoid rushing through your meals.
Mindful eating can also make food more enjoyable. Sit down, get distractions out of the way as much as you can and enjoy the taste and texture of your food.
Make Mealtime Less Stressful
Having a peaceful environment to eat in will help you keep a regular eating routine. Try to eat meals at a leisurely pace, not while you’re rushing from one activity to another.

4. Include More Vegetables and Fruits

Vegetables and fruits are sources of fibre, water, vitamins, minerals and other useful plant compounds. Add a broad variety of colourful vegetables and fruits to your daily diet. Examples are leafy greens, carrots, broccoli, tomatoes, oranges, apples, guava, papaya and berries; The variety is important as different foods provide us with different nutrients.
Find out more about the benefits of your veg choices in our guide to Vegetable Benefits.

5. Continue Moving

Physical activity is another easy way to promote healthy digestion. Movement is especially beneficial if you are sitting a lot at work, study or travel. You don’t have to exercise strenuously. Walking, cycling, stretching, dancing and other fun activities can help you get active. Some easy ways to get moving in your day: Take a brisk walk after a meal.
Choose activities that match your age and fitness level and if you are not active now, build up slowly.

6. Choose Whole Grains More Often

Whole grains are less highly processed than refined grains and can be a useful source of dietary fibre to the diet.
For instance: • Muesli, brown rice • Bread, whole wheat • Whole grain pasta • Cereals (hordeum) • Quinoa Not up to swapping out all refined grains at once. If you can, begin with simple substitutions.
You might have muesli for breakfast or brown rice as part of a balanced lunch.

7. Avoid Heavy or Very Large Meals

Some individuals may feel uncomfortably full or too full after a large meal. Try to make balanced meals that include vegetables, whole grains and a good source of protein instead of eating very large portions every day.
Pay attention to how certain foods make you feel. Some people may experience an upset stomach after eating very fatty, spicy or heavily processed foods.
But that doesn’t mean you have to cut certain foods out entirely unless your health care provider has advised you to. The goal is to create a healthy eating pattern that works for you.

8. Eat at Regular Times

Unusual daily patterns can make healthy eating more difficult. If you keep it simple with your meals it can help you plan for healthy foods and help you avoid rushed and unplanned eating.
Try to keep meal times roughly the same where possible.
Prepare healthy snacks like fruit, yoghurt, nuts or others that suit you in advance. When you plan ahead, it’s easier to choose nutritious foods when you’re busy.

9. Sleep Well

Getting enough sleep is an important part of good health overall. Maintaining a regular sleep schedule can help you feel good all around. Bad sleep habits affect your daily eating habits, energy, and lifestyle choices as well. Go to bed and get up at the same time. Cut down on screen time before bed and make your bedroom a comfortable place.
To learn more practical tips, read our article on Easy Ways to Build a Healthy Sleep Routine.

10. Cope with everyday stress

Stress can affect how people feel physically, including the comfort of the digestive system. Some people experience changes in appetite, bowel habits or abdominal comfort during times of stress.
Some stress management activities for beginners can be:

• Outside walking
•  Deep, slow breathing
• Lightweight stretch.
• Spending quality time with family
• Læs
• Music for relaxation
• Hobby practise
• Short breaks for busy days
  You don’t have to get rid of all your stress. Instead plan healthy activities to cope with the everyday pressure.
  

Foods That Aid Digestion

A well-rounded diet can provide the nutrients and fibre needed for normal digestion. Include these foods in your regular diet:

Remember that tolerances will differ from person to person. What is comfortable to one may not be comfortable to another.

Easy daily habit to improve digestion

These habits can be incorporated into an easy daily routine.

Morning: Start the day with a glass of water and a good breakfast with fibre such as oats with fruit and seeds.

Day time: Drink plenty of water and eat vegetables, fruits, whole grains and high protein foods.

After lunch: Take a short walk so you don’t sit for long periods.

Dinner: Have a balanced dinner. Don’t eat large meals too close to bedtime.

Pre-sleep: Develop a calming routine before bedtime and maintain a regular sleep schedule.

When to see a doctor

Sometimes there are a lot of things that can upset your stomach. But don’t forget about serious or chronic digestive symptoms.

If you have persistent digestive problems, an unexpected or major change in weight, constant abdominal pain, blood in your stool, frequent vomiting, difficulty swallowing or any other concern, you should seek medical advice from a healthcare professional.

A health care professional can identify the cause and provide appropriate care.

Overview

Simple habits of everyday living help you to maintain your digestion good. Getting enough sleep and managing stress can all help you live a healthy lifestyle. Eating lots of fibre, drinking enough water, eating a variety of fruits and vegetables, exercising, eating slowly

The best way is to make changes that are realistic and that you can sustain over the long term. You don’t have to do everything. Add one or two healthy habits to your existing good daily routine, and build on it.