The overuse of fatty and acidic foods has made digestion issues very prevalent in modern society. According to the NIDDK (National institute for diabetes, digestive and kidney disease), there are 60–70 million people who have gastrointestinal/digestion disorders, which are estimated to cost $141.8 billion for treatment. Common digestion disorders include irritable bowel syndrome (IBS), Inflammatory bowel disease (IBD), Celiac Disease, Gastroesophageal reflux disease (GERD) and Diverticulitis.
Each component of your digestive system works to either break down food and liquid into smaller pieces, move food and liquid through your GI tract, or for both. Your body absorb and transport nutrients from food once it has been cut into small pieces. Different kinds of digestion enzymes focus on particular nutrients: Carbs and starches are broken down by amylase. On proteins, protease works. Lipase deals with fats.
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Healthy stomach foods
Some yoghurts contain live bacteria, or probiotics, that were either part of the starter culture or introduced after pasteurization. When ingested, these may improve digestive health.
One comprehensive review examined numerous studies in which individuals with IBS routinely ingested yoghurt or fermented milk containing Bifidobacteria. They discovered that 50% of the research on the subject demonstrated a substantial improvement in IBS-related symptomatic abdominal pain after two to eight weeks.
Additionally, probiotics may shield against diarrhoea and constipation brought on by antibiotic use, according to many research studies.
|NHS TIPS FOR A HEALTHY STOMACH
1. Reduce stress to ease stomach issues.
2. Consume enough fibre to avoid constipation.
3. Sip on plenty of liquids to promote Digestion.
4. Consume a balanced diet to aid Digestion.
5. Reduce fat intake for a healthy gut.
6. Reduce your spice intake to prevent stomach issues.
7. Keep an eye out for stomach symptom triggers.
8. Select the best liquids to aid with Digestion.
9. Consider stomach-friendly yoghurt.
10. Give up smoking to avoid reflux.
11. Eat healthfully to aid Digestion. Try setting your fork down in between portions and thoroughly chewing every morsel.
12. Reduce your weight to prevent heartburn
Banana: A medium banana will give you roughly 10–12% of the daily recommended amount of fibre. It is smoother for you to have regular bowel movements when you consume insoluble fibre since it gives stools weight and smoothness—these aids in protecting your intestines from dangerous germs and maintaining their health.Having stated that, eating bananas can assist you to overcome gastrointestinal problems like constipation, abdominal pain, and heartburn.
Kiwi: The ability of green kiwifruit and the enzyme actinidin to improve upper-tract Digestion of a variety of meal proteins provides evidence for using kiwifruit as a dietary digestive aid.
Avocado: Avocados are a superfood loaded with fibre and nutrients, including potassium, that support good Digestion.
Papain: Papain and chymopapain are two of the enzymes found in papaya fruit. Both enzymes can aid in Digestion and lessen inflammation because they both break down proteins. Some over-the-counter digestive pills with papain as a component can assist with mild stomach trouble.
Cucumbers: Cucumbers are a stomach-cooling agent. The soluble fibre in cucumbers slows Digestion. Also, cucumber’s high-water content softens stools, avoids constipation, and keeps bowel motions regular.
Ginger: Ginger is supposed to expedite the flow of food through the digestive tract and protect the gut. It relieves bloating, cramps, and gas. If you have an upset stomach, boil or mix ground ginger into hot water.
Beets: Beets are high in fibre and boost digestive health. A healthy digestive tract helps fight sickness and improve the immune system. Fibre promotes Digestion and minimises constipation risk.
Beans: Beans include soluble and insoluble fibre; thus, they help your Digestion. The first is slow Digestion, which causes fullness, and the second prevents constipation.
Oats: Oats are a wonderful place to start if you want to add more fibre to your diet in order to maintain regularity.
Most experts advise consuming at least 25 to 30 grammes of fibre daily from cereals, fruits, and vegetables to promote a healthy digestive system. And four of those grammes are found in one dish of oats.
Try this Yogurt Porridge by BBC Good Food!
How to prepare:
Step 1: To make the porridge, pour 200 ml of water into a small nonstick pan and mix in the oats for the porridge. Cook till bubbling and thickened over low heat. (To prepare in a microwave, use a deep container to avoid spills because the mixture will rise as it cooks; cook for 3 minutes on High.) yoghurt, or swirl in half and sprinkle the remaining yoghurt on top.
Step 2: To prepare the topping, stir the banana into the porridge. Next, add the berries of your choice, along with the protein-rich flaked almonds.
What to Avoid
- Chips, burgers, and other fried foods are examples of fatty foods that are difficult to digest and can result in heartburn and stomach pain. Limit your intake of fried, greasy foods to reduce the strain on your stomach. Eat more fish and lean meat, use skim or semi-skim milk, and grill rather than deep-fry food.
- Citrus fruits, including lemons, limes, oranges, and grapefruit, are acidic and can irritate the stomach lining, leading to digestive issues. Tomato sauce is also acidic. Many individuals are unaware of how acidic carbonated beverages are. Avoid eating acidic meals if your stomach is irritated.
- Avoid Spoiled or unwashed foods, Spicy and hot foods, dairy products and alcohol.
- Avoid eating too fast and eating without being hungry.
- Avoid consuming an excessive amount of foods and beverages that are high in fat, salt, or sugar or poor in fibre.