Eat a high-fiber diet
Consuming a diet that is high in fiber and rich in whole grains, vegetables, legumes, and fruits can improve your digestive health. A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated. Adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome.
Stay hydrated
Drinking plenty of water is good for your digestive health. Water in your digestive system helps dissolve fats and soluble fiber, allowing these substances to pass through more easily.
Exercise regularly
Regular exercise helps keep foods moving through your digestive system, reducing constipation. And exercise can help you maintain a healthy weight, which is good for your digestive health.
Have each meal at the same time
Have each meal more or less at a fixed time; your digestive system will follow the timing to receive food and burn up calories. Do not eat more than enough and do not get yourself under hunger pangs. Avoiding eating late at night or right before bed often helps people reduce acid reflux and heartburn.
Chew your food
Sit down and eat slowly to chew each mouthful. It is to assist digestion and absorption of the food.
Quit smoking
Smoking can damage the valve at the bottom of the esophagus leading to frequent heartburn. Stopping smoking will also reduce your risks of ulcers and cancers, including those of the digestive system.
Skip the bad habits
Decrease your coffee consumption. Caffeine may cause an increase in acidity in the stomach that can lead to high levels of heartburn and acid reflux.
Excessive drinking alcohol can also lead to inflammation of the stomach lining, ulcers, cramping, bleeding, abdominal pain, heartburn and acid reflux.
Reduce stress in your life
Stress has been shown to cause weight gain, constipation, diarrhea and a lowered immune system. It will leave you prone to the h. pylori bacteria that cause ulcers.
Yoga, meditation, massage, baths and other relaxation techniques can help you to handle stress and inadvertently help your digestion.
Eat lean meats
Leaner proteins, like chicken and fish, are much easier for your body to digest than fatty proteins, like beef.
Avoid foods that are hard to digest
Some foods are just more difficult for your body to process, so it’s best to stay away from them as much as possible, especially if you have digestive issues. Avoid fried foods, foods that are high in fat, and spicy foods. It’s also very important to stay away from dairy products if you’re lactose intolerant.
Incorporate probiotics into your diet
Probiotics are the healthy bacteria naturally present in your digestive tract. They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress. In addition, probiotics can enhance nutrient absorption, help break down lactose, strengthen your immune system, and possibly even help treat irritable bowel syndrome. Low-fat yogurt or kefir are good sources of probiotics.
References
http://www.wikihow.com/Improve-Your-Digestive-Health
http://www.everydayhealth.com/hs/healthy-eating/tips-for-better-digestive-health/
