Is your gut as healthy as it could be? According to Guts UK 43% of people in the UK have experienced digestive problems at some point in their life. These problems include abdominal pain, diarrhoea, bloating, flatulence, and constipation. With World Digestive Health Day around the corner, we look at 5 ways you can improve your digestion.
Focus on your diet
One of the best ways to aid digestion is to give your diet some TLC. Ensure you’re eating plenty of foods rich in fibre. The NHS recommends we eat 30g of dietary fibre each day, such as oats, brown rice and bread, beans, fruit and vegetables. Avoid fatty foods, as these are harder to digest and can cause abdominal pain and heartburn. Incorporate lean meat and fish into your diet, these foods are easier on the stomach.
It’s important to drink plenty of fluids throughout the day. The NHS recommends you drink 8 glasses of water. If you struggle to hit this number, try drinking a glass with every meal and snack. Avoid alcohol as it is a diuretic, which means it promotes water loss through urine. Reduce the amount of caffeine in your diet, as caffeine can cause heartburn.
Keeping active can help relieve digestive issues. Regular exercise stimulates the gut and increases blood flow to your muscles, which keeps the digestive system moving. The NHS recommends at least 150 minutes of physical exercise per week. If you struggle to hit that, try to move everyday even if it’s just walking. A study has shown that yoga can decrease severe IBS, so if you suffer from this then try including yoga in your exercise routine.
Keep a food diary
Some people find that certain foods cause digestive problems. Keep a food diary of your meals, so you can see if there’s a pattern of specific foods or food groups and try to stay away from them. If you’re concerned about cutting out a certain food group speak to your GP.
If you need additional help, try a supplement such as Bioglan Biotic Balance. Formulated with high quality live cultures to support a happy tummy. Bioglan have 10 different products to help everyone from children to adults. holidays