Good for Gut: Things to Avoid Stomach Issues
Every person, be it a child or an adult has suffered from stomach woes at one point of their life. Problems related to stomach can be cured in a day or two but sometimes, these seem to last for long giving utmost irritation to the one suffering from it. A healthy gut is one that functions efficiently, something that can be judged by bowel movement which passes well formed stool once or twice daily. Have you ever thought about how amazing it would be if you did not have to bear these menial problems and if you could avoid it altogether? There is a very famous saying which talks about how prevention is better than cure and this couldn’t be more true in the case of gut issues. Let us find out in this article, how we can dodge these issues.
1. Keep the fatty food away Food that contains a high amount of fat slows the process of digestion. The body has to work twice as hard to digest such food, which traps the gas in the gut. Fat is a macronutrient which has been proven to be the most slowly digested. Greasy food can cause gas, bloating, nausea and stomach aches solely because of the fact that it spends more time in the stomach. People who suffer from irritable bowel syndrome complain of cramping and diarrhea after ingestion of fatty foods.
2. Beverages Should Be Kept at Bay Beverages are fizzy due to the fact that they are carbonated. People who drink soda on the regular consume excessive amounts of gas. This consumption results in belching to relieve the pressure built up in the stomach. Bloating is also found in people because the air gets trapped in the gut. These drinks also contain a high amount of sugar which can cause extreme flatulence when passed throught the digestive tract. Beer, a popular and affordable alcoholic beverage that is produced by the process of fermentation can also cause a lot of gas and bloating in the gut. This is the result of fermented carbohydrates and the process of carbonation, which is what makes a beer.
3. Eat your food slowly Slowly eating and chewing food properly promotes better digestion. The process of digestion starts at the mouth and food that is not well chewed lands in the stomach of people in clumps. These clumps are harder to convert into the mixture of hydrochloric acid, enzymes and water, called chyme. Indigestion and problems related to gastrointestinal tract can be caused by food that is not fully broken down into chyme. Eating slowly also has a bunch of other benefits such as giving the body ample time to realize that it has become full, thereby promoting weight loss. The brain takes almost 20 minutes from the start of a meal to send signals that the hunger has been satiated. Slow eating also helps us feel more satisfied with our food and lets us enjoy the food more. Savouring the food lets a person notice all the flavours and complex textures that are often ignored when a meal is rushed.
4. Avoid Fructose and Sorbitol Fructose and Sorbitol are sweeteners that are found in fruits, candies, chewing gums and foods that are low in carbs and largely considered healthy, such as protein bars. Studies have shown that fructose intolerance is common in a lot of people and it causes plenty of digestive problems. These sweeteners are not easily absorbed by the body. When eventually they are absorbed, they end up in the small interestne. In many cases however, these sweeteners travel to the colon where the bacteria helps with the fermentation of these sweeteners, which causes the release of gases such as hydrogen and methane which ultimately leads to flatulence, bloating, cramps, aches and diarrhea. The act of chewing gum and sucking on candy also leads to gas because people tend to swallow a lot of air while doing these activities. The swallowed air then becomes trapped in the digestive tract which is what causes the stomach related issues.
5. Consume a Fiber Rich Diet Fiber also commonly known as bulk and/or roughage includes components that the body is unable to digest. Unlike fats, carbs and proteins, fibers take a different route to exit the body. It passes through the stomach, small intestine and colon almost in its original undigested form. There are two types of fibers; Soluble and Insoluble. Soluble fiber can be dissolved in water to form a material that resembles a gel-like consistency. This type of fiber helps with lowering the level of cholesterol and managing the level of glucose. Soluble fiber can be found in foods such as oats, apples, carrots and barley. Insoluble fiber, on the other hand cannot be dissolved in water. It increases the bulk and size of stool and helps with the smooth movement of material through the digestive system. It is a blessing for people who are suffering from constipation and even diarrhea. Insoluble fiber also lessens the risk of getting Type 2 Diabetes. It can be found in whole wheat flour, nuts, beans and cruciferous vegetables such as broccoli, cauliflower and cabbage. A diet rich in fiber also lowers the risk of developing hemorrhoids and diverticular disease. There has also been evidence to suggest that a high fiber diet can lower the risk of colorectal cancer. Even though occasional gas and bloating are a normal part of the process of digestion, it becomes cumbersome when it is accompanied with pain, vomiting and nausea. If problems with your gut persists despite of trying these tested methods, it is best to consult a physician who would be able to guide you with the best course of action. You should always look out for signs and symptoms that would point to an unhealthy gut because a healthy functioning gut signals a body that is working effectively. Taking care of your body from the inside makes it glow from the outside and leads to the best version of yourself.