We often face problems related to our digestive system. An unhealthy and upset digestive system can make you feel more uncomfortable and dizzy throughout the day. At times, it also causes stomach aches, diarrhea, constipation and anal fissures. I am sure, many of you do face such kind of problem almost once a week. So, what exactly can be done to tackle this daily bowel problem? Here are very basic 3 factors that can boost your digestive system well in 2 weeks. It is recommended that you do follow these suggestions for at least 21 days on a regular basis to maintain a healthy bowel system.
#1: Add soluble and insoluble dietary fibers
Involving dietary fiber in your diet can largely affect your bowel system. It is recommended by the dieticians and nutritionist to involve them in daily diet. Soluble fibers is found in oat bran, oat meal, nuts, seeds, whole grains etc.. These fibers tend to absorb water and add bulk to the stool. They also keep the digestive tract in good condition for smooth passage.
All the fruits and vegetable, whole grains like brown rice and wheat bran etc. contain insoluble dietary fiber thus helping to add bulk to the stool. This may also helps to prevent the haemorrhoids (piles). It largely boost the growth of good gut bacteria in the tract too. Try to incorporate at least 1-2 fruit a day. It can be an apple, pear, grapefruit or an orange. Or you can also have 4-5 any berry fruit like strawberry, blue berry, raspberry etc. You can also try papaya, water melon with the morning breakfast.
#2: Drink minimum 3 Ltr of water
A healthy digestive system crave for a lot of water. Don’t underestimate this very precious ingredient of your body. Do not dehydrate yourself or your organs at all. Drinking water essentially is the main key for smooth and pleasant bowel system. Also, it help in to a great extent to reduce weight. Taking fluid doesn’t only include water, you can also add green tea, fresh juices and other non-caffeinated beverages with low or no sugar.
Drink 1 glass of water before 20 mins of every meal and another after 40 mins of your meal and your essential requirement of the day is complete. Also, always drink a glass of warm water before going to bed as it lowers the risk of high blood pressure, helps to reduce unwanted toxins, and maintains the smooth functioning of bowel system. Well, you can drink water any time of the day.
#3: Exercise daily for healthy bowel system
If you are not giving your body its 30 mins workout time, then you are doing wrong with it. Our body needs daily of 30 mins ‘me’ time. Involving yourself into different physical activities like swimming, walking, yoga, any kind of cardio workout is a must to your body. Exercise not only helps you to reduce weight for a longer duration but also increase your body metabolism.
Daily exercising helps to strengthen the digestive tract and healthy gut. It stimulates the muscles while raising our heart beat and removing intestinal sluggishness. Breathing, yoga and other beneficial exercises provides strength to our digestive system.
Apart from the above mentioned facts it is also important to keep in mind below listed points to maintain a healthy bowel system:
- Ditching bad habits like: smoking, drinking alcohol, late night sleep or eating.
- Try to add probiotic into diet in the form of fermented foods like: curd, yogurt, kimchi etc. as these food products have good and active bacteria.
- Avoid eating packaged or processed food. These foods are likely to contain several food additives which generally do not support a healthy bowel system if consumed very frequently.
- Reduce eating refined carbohydrates. Avoid eating food made out of refined flour and try to take less carbs in your diet.
- Eat mindfully. When I say eat mindfully, it means, pay attention to your food, chew well, sense all the aspect of your plate and consciously select the bite size.