Fiber
Why is fiber so important for digestive health?
Dietary fiber is very important in maintaining the health of the digestive system. Since childhood, we have a lot of reluctance to eat vegetables or fruits. But these foods have the highest amount of fiber.
High fiber foods are very beneficial for gut bacteria.
You can divide fiber into two parts. first is soluble and the second is insoluble. Foods like oatmeal, chia seeds, apples, some nuts, and pulses are called soluble fibers. All these foods are important for controlling blood cholesterol.
Foods such as wheat, vegetables, fruit peels, peanuts, walnuts, and various types of grain seeds are called insoluble fiber. Insoluble fiber is important for keeping calories in check and developing appetite habits.
Soluble and insoluble fiber are present in foods like coconut, apple, sweet potato, strawberry, banana, dark chocolate, pasta, radish, broccoli, carrot, bitter gourd, etc. Fiber is important for controlling various types of cancer. Fiber plays an effective role in preventing colon cancer.
If you want to keep your weight under control, eat fiber-rich foods. Along with fiber intake, make it a habit to drink water regularly. If you are not used to consuming fiber-rich food regularly, then don’t suddenly eat extra fiber-rich food one day. This can cause problems like bad digestion.
Increase the amount of vegetables in your diet occasionally instead of fish or meat. Gradually develop a regular habit of eating vegetables. Men and women need 30 grams and 25 grams of fiber daily, respectively.
Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help solidify the stool because it absorbs water and adds bulk to the stool. It helps maintain bowel health.
Exercise
“Exercise improves circulation throughout your body, including to your gut and other organs,” says Dr. Lee. “When your digestive tract is better perfused (or has a good flow), it becomes stronger, healthier and better able to maintain the right balance of healthy bacteria.”
How Exercise Helps Gut Health
“Exercise is one of the most powerful ways you can boost your gut microbiome,” says Dr. Lee. “It’s probably the best ‘medicine’ we have for your gut.”
Exercise improves your gut health because it:
Boosts circulation: During exercise, your heart pumps harder and faster to deliver extra blood and oxygen to your muscles. Some of that extra goodness also goes directly to your gut.
Tones your digestive muscles: Physical activity gives you great muscle tone, and we’re not just talking about biceps and abs. When you’re in shape, your gut muscles become stronger and more efficient, too. They use their fit muscles to expel unwanted waste more completely.
Improves gut motility (movement): Your digestive tract has its own rhythm that keeps things moving. When it’s too fast, you might be running to the bathroom. Too slow, and you’ve got bloating, gas, pain, and nausea. Neither option is going to help you have your best day. Regular exercise allows your gut to find its perfect pace.
Keeps your metabolism healthy: Your metabolism is your body’s process of turning calories into energy. Physical activity helps you maintain or speed up this process, which aids digestion and promotes better balance in your gut.
Along with eating nutritious foods rich in fiber in your daily diet, regular exercise is very important. It keeps the body hydrated and the gut healthy. Alcohol, caffeine, and spicy foods should be avoided if you have intestinal problems.
5 Best Exercises for Improving Gut Health:
- Walking: While it may seem simple, brisk walking can significantly impact your digestive fitness.
- Yoga: Yoga is an excellent exercise choice for those who want better digestive health.
- Biking
- Situps & Crunches
- Pelvic Floor Activation
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