Intestinal transit is a complex system that is essential for the digestion and absorption of food. Unfortunately, many people experience digestive issues, including constipation, diarrhea, and bloating. This is mainly due to intolerance to certain food, stress, anxiety and tiredness. This issue is becoming more and more spread among populations and it is mostly due to our bad quality lifestyle. But hey, that doesn’t mean that there are no solutions. Improving your intestinal transit can help to improve digestive health and overall wellbeing. In this article, we gathered the best things to do in order improve your intestinal transit:
Increase Your Fiber Intake
Fiber is essential for proper digestive health and can help to improve intestinal transit. Increasing your fiber intake can help to reduce constipation, improve the function of the intestines, and reduce the risk of digestive issues like hemorrhoids and diverticulitis. Increase your fiber intake by eating more fruits and vegetables, whole grains, legumes, nuts, and seeds.
This is a golden rule that you need to always apply in your life. Staying hydrated is important for intestinal health and transit. Drinking enough fluids helps to keep the intestines hydrated and moving, and can help prevent constipation. Drink about 8 glasses of water a day, which is around 1,5 to 2 liters.
Regular exercise can help to improve intestinal transit. Exercise helps to stimulate the muscles in the intestines, which can help to move food through the digestive system more quickly. Aim to get at least 30 minutes of physical activity each day.
Stress can have a negative impact on digestive health and can slow down intestinal transit. Stress can cause the muscles of the intestines to tense, which can lead to constipation. Try to reduce stress through relaxation techniques, such as meditation, yoga, and deep breathing.
Avoid Processed Foods
Processed foods can slow down intestinal transit and can lead to digestive issues like constipation. Processed foods are often high in fat, sugar, and salt, and are low in fiber. Try to avoid processed foods as much as possible and focus on eating whole, nutrient-dense foods. With Thunderstruck 2 Spielautomat, play slot games and try to win!
Eat Smaller Meals
Eating smaller meals more frequently can help to improve intestinal transit. Eating large meals can cause the intestines to become overloaded, which can slow down transit and cause digestive issues. Try to eat 5-6 small meals throughout the day rather than 3 large meals.
Avoid Caffeine and Alcohol
Caffeine and alcohol can interfere with intestinal transit and can cause dehydration, which can lead to constipation. Try to limit your intake of caffeine and alcohol, and opt for water or herbal tea instead.
Taking probiotics can help to improve intestinal transit and reduce the risk of digestive issues. Probiotics are live bacteria that you can find in certain foods such as yogurt, greek yogurt, apple cider or pickles and supplements. They can help to restore the balance of the gut flora, which can improve the function of the intestines.
Laxatives can be helpful in some cases, but they can also interfere with the body’s natural ability to move food through the digestive system. Laxatives should not be used as a long-term solution to constipation, and should only be used when recommended by a doctor.
Get Enough Sleep
Sleep is the most crucial part of your daily life that should be respected. And paradoxically, it is the most neglected by people. If you don’t have enough sleep, your overall health will deteriorate, including digestive health. Lack of sleep can interfere with the body’s natural ability to move food through the intestines, which can lead to constipation. You need at least 7-8 hours of sleep per night to avoid this situation.
Unhealthy guts are often a sign that something is going wrong, be it biologically or be it mentally. Don’t wait to have this burden and try to prevent that situation from happening. If you’re already suffering from this inconvenience, try incorporating these tips into your lifestyle to help improve your digestive health.