10 Ways to Maintain a Healthy Digestive System

We often take for granted the value of the vital organs that aid our digestion. Before, I only followed one rule:

"avoid foods that upset my stomach. "

But later on, I learned that it's more than that. The proper and healthy function of our digestive system, which include the liver and pancreas, is determined by our choice of foods and our lifestyle. Now I try to apply the following tips for healthy digestion as much as possible:

1. Eat more fruits, vegetables and whole grain products; What do these groups of food have in common? They are all rich in fiber. The recommended intake of fiber daily is 25-35 grams. This helps a great deal in regulating our bowel movements, and is also good for our liver and intestines. With fruits, try to eat more strawberries, mangoes, avocados, and dried fruits like prunes and raisins. As for vegetables, try broccoli, spinach, green peas, lentils, and beans. Consider replacing your usual refined pasta, white bread, and white rice with whole wheat pasta, whole grain bread, and brown rice. It's a sacrifice on my part because I'm not too fond of vegetables and I like my bread and rice white. However, I just think of the benefits fiber will give me, such as lowered cholesterol and a leaner figure.
2. Drink lots of water; Water plays a key role in our digestion. It helps break down the food in our stomach, aids in dissolving nutrients, and prevents constipation. Furthermore, it helps keeps the digestive system and colon clean and healthy. So you're not only quenching your thirst when you drink water, but you're also doing your body a huge favor.
3. Eat less fatty foods; The more unsaturated fat or transfat you consume, the more your digestive system is strained. Foods that are high in trans fat are fast food items, margarine, donuts, cookies, cakes, chips, dips, and toppings. That's all the good stuff right there. I have a sweet tooth, but I try my best to limit my sugar intake. You don't have to completely eliminate these out of your diet, but cutting them down is a way of saving your digestive organs from any damage.
4. Avoid processed foods; These types of food have little nutrition in them and often contain large amounts of saturated fats and preservatives that hinder proper digestion. Examples of harmful processed foods are sodium-laden canned foods, frozen dinners, sugary breakfast cereals, and processed meats such as hotdogs, sausage, ham, and other packaged lunch meats. We tend to depend on these "convenient foods" when we have no time or patience to prepare real food. What we have to realize is processed food is one of the main contributors to bad digestion. So if your meals mostly consist of packaged microwavable food, try learning how to cook. Trust me, you'll never go back.
5. Eat slowly and moderately; It's common sense. Eating in a rush and consuming large portions in one sitting will definitely put a lot of stress on your digestive system. That's why it's important to set aside at least a half hour during meals. Chewing will not only make you enjoy the food more, but it leads to easier digestion. So is eating in moderate portions. Almost everyone knows by now from experience that overeating will only upset the stomach.
6. Quit smoking; As a non-smoker, I feel that my internal body is as healthy as it can possibly be. Of course I can't say the same for smokers, but research has generated enough findings that smoking is detrimental to your health. It certainly can harm the digestive system, contributing to diseases such as heartburn, peptic ulcers, gallstones, liver damage, and colon cancer. If you have any concern at all regarding your body, this list of negative effects should be enough to discourage you from smoking another cigarette.
7. Drink less alcohol; Sometimes, alcohol can't be totally avoided, especially if you're a social drinker. What's essential is keeping it to a minimum. Excessive alcohol intake can lead to cirrhosis of the liver. Furthermore, it can inflame the lining of your stomach and cause symptoms of heartburn. If you can stay off it altogether, like myself, then that's one more favor you're doing your body.
8. Exercise; regularlyCardiovascular exercise helps strengthen the abdomen muscles. Also it stimulates the intestinal muscles to push digestive contents through your system, and there's no reason for you to feel sluggish and lethargic. Common cardio exercises include walking, running, walking up and down the stairs, swimming, or any activity that increases your heart rate.
9. Reduce stress in your personal life; Stress has a negative effect on the nerves of the digestive system, which in turn affects the process of digestion. Some experience bloating and constipation while others have to endure loose and watery stools. To return the normal balance of digestion, it is advised to face the root of the stress or manage it through relaxing activities.
10. Love all aspects of your body; Often, we focus on caring for the external body parts, pampering our face and skin with expensive creams, body scrubs, facial masks and body massages. We neglect our internal organs and only realize they exist when they aren't functioning right. If we pay as much attention to these vital organs as we do our physical appearance, then we might have fewer illnesses and diseases in the world.