11 sure ways to speed up digestion naturally
Digestion is the way in which the body breaks down the food particles that are absorbed into the bloodstream. However, various factors disrupt the digestive process, which can lead to various complications, such as nausea, excess gas, bloating, constipation and diarrhea.To speed up digestion and avoid certain complications, you must improve digestive health, through lifestyle changes and diet.
Tips to Accelerate Digestion Naturally
1. INCREASES FIBER INTAKE
Fiber causes softness in the stool, facilitating its elimination and avoiding constipation. It also regulates blood sugar levels by allowing glucose from food to enter the bloodstream efficiently.
To increase fiber intake, you should consume foods such as beans, oatmeal, lentils, nuts, berries, prunes, dried apricots, pears and apples.
Alternatively or additionally you can consume a daily supplement of fiber to accelerate the digestion .
2. AVOID CONSUMPTION OF FATTY FOODS
You should avoid eating fatty foods as they are difficult to process, which slows down the digestive process. Also, avoid eating fried, processed and frozen foods, as they tend to be high in fat.
3. CONSUME PROBIOTIC FOODS
The probiotics are good bacteria that help maintain healthy intestines and constantly moving. In addition, they can prevent excess gas, diarrhea and other digestive problems. For this, you should consume probiotic foods such as soft cheeses, kefir, bread, yogurt, miso soup, sauerkraut and fermented dough.
As another option, you can consume probiotic supplements, which are available in capsule, powder and liquid form.
4. AVOID CONSUMPTION OF SODIUM, STARCHES AND ARTIFICIAL SWEETENERS
The inflamed stomach is caused by the high amounts of starch, sodium and artificial sweeteners in the diet, as gas particles formed by bacteria in the intestinal tract travel back to the stomach, causing it to swell like a balloon.
5. REDUCES GAS
Excess gas is a common problem that can slow the digestive process . Although, there are several options you can do to control the body’s gas production, among the main options are:
Avoid foods that contribute to gas production , such foods are: most varieties of beans, vegetables such as cabbage, broccoli and cauliflower.
Avoid carbonated beverages as they contain a lot of air, which increases the amount of gas produced by the body.
Eat slowly because when you eat fast you swallow more air, which contributes to the production of gas.
6. ELIMINATE ANY ALLERGENS FROM THE DIET
Consuming foods that cause allergies in the body can slow digestion. In addition, they can cause bloating, gas and pain in the stomach. To avoid this condition, you must eliminate any allergens from the diet.
Dairy products, strawberries, fish, nuts, poultry, eggs and gluten products are common allergens that many people react badly.
7. DRINK LOTS OF WATER
It is advisable to drink at least 8 glasses of water per day, as water helps the body to break down food and eliminate toxins that can interfere with natural digestion. Also, it makes the stool soft and easier to discard.
Also, you can consume vegetables and fruits with high water content like watermelon, cucumbers and oranges.
8. EXERCISE REGULARLY
It is important to exercise regularly, as it can speed up digestion by increasing the flow of blood to the organs and stimulating the muscles of the intestines, helping them process waste more quickly.
Try to do cardio exercises such as swimming, walking and jogging, which make the whole body move.
9. TRY TO GO TO THE BATHROOM PROMPTLY
When you feel the first urge to remove debris, you should go to the bathroom immediately, because if they are delayed, the water will reabsorb in the colon, and the feces will become more difficult to eliminate, which will slow down the digestive process.
10. LOSE WEIGHT
Being overweight can put pressure on the abdominal area and cause a condition whereby the valve between the stomach and the esophagus does not close properly, resulting in acid reflux and heartburn. This condition may interfere with the stomach process.
To lose weight , it is ideal to carry out a balanced diet and constant exercise.
11. SLOW DOWN WHEN YOU EAT
Eating quickly can cause a lot of air. This air becomes gas in the body and can cause severe cramps and discomfort . Also, eating too fast causes you to overeat, which puts more pressure on the digestive system, slowing down the process.
It is advisable to chew each bite of food for 20 times; This will give the stomach time to prepare for the food it is about to receive and the brain time to register that it is full.