Occasional gastrointestinal symptoms are common in the healthy population. Most of the symptoms correspond to dietary changes that are related to changes in the gut microbiota. Evidence shows that diet has a major impact on the gut microbiota and overall gastrointestinal health. Nutritional interventions, such as the consumption of Nucific probiotics, particularly Bifidobacterium, and a diet low in oligo, di, monosaccharide, and polyol, are recommended for these different gastrointestinal disorders. Physical activity can also improve the composition of the gut microbiota and seems to reduce digestive disorders. However, studies analyzing the effects of diet and lifestyle have limitations.
Statistical analysis showed that after two weeks of consumption of fermented milk products, a significant improvement in digestive symptoms independent of physical activity or consumption of dietary fiber was noted. Therefore, regular consumption of fermented dairy products containing certain species and strains of probiotics could decrease mild gastrointestinal disturbances in a relatively short time. This action speed is a key element in knowing how long a patient should follow the nutritional recommendation.
How to help your stomach.
It is a diet loaded with fats saturated, an excess of sweets, alcohol, caffeine, spicy foods, and many fried foods. These are some of the elements that can deteriorate digestive health almost without realizing it. It may take some time for the effects of this lifestyle to show, but once they do, you can feel incredibly lethargic or suffer from digestion problems.
The first step to solving these problems is to locate the bad food habits that are affecting the stomach and start to put them aside in favor of healthier ones. It is essential to know those foods that make digestion easier, rich in fiber, and the infusions that help you after eating excess food. Remember, as, in most health-related issues, prevention is the best medicine! You have many drugs at your fingertips in the pantry without having to go through the medicine cabinet. Some simple habits can make a world of difference:
- Drink water instead of sodas or drinks with sugars
- Choose light cooking (iron, steam, and oven) instead of fried.
- Choose sauces wisely: they are often loaded with fats and sugars, which can complicate digestion.
- Practicing good physical activity improves digestion and favors intestinal transit, making you feel much better.
- Consume dairy products fermented with probiotics.
- Choose lean foods like chicken (without skin) or lean cuts of red meat.
- Eat slowly and chew slowly and well.
- Maintain a healthy body mass index, trying to achieve the ideal weight.
If you suffer from IBS, you should probably look to cut down too much fiber in your diet. Vegetables such as broccoli, cauliflower, Brussels sprouts, garlic, and onion, although they have a high nutritional content, can cause problems. In addition to their high concentration of insoluble fiber, they contain sulfur compounds that produce gases in the gastrointestinal tract. They must be cooked well until they acquire a tender texture, and they must be eaten together with foods that contain soluble fiber and never on an empty stomach.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fatty acids and are considered essential, as they cannot be synthesized naturally by the human body. The main source of omega-3 acids in the diet is fish (particularly sardines, anchovies, anchovies, salmon, and mackerel). Fish and fish oil supplements are a direct source of eicosapentaenoic acid and docosahexaenoic acid.
Choose supplements and herbs also.
If you want to take care of your gut, you may also need to add some things to your diet. There are certain supplements and herbs for gut health. It would help if you looked into how you can change your ways with minimal effort – but always consult your doctor first.
Some food supplements improve the natural digestion of carbohydrates, lipids, and proteins thanks to their various components that include:
- Ginger rhizome extract, rich in gingerol that helps the digestive system.
- Proteases that allow the digestion of proteins.
- Carbohydrases (a mixture of cellulose, amylase, alpha-galactosidase, maltase, lactase, phytase, and invertase) help digest carbohydrates.
- Lipases that allow the decomposition of lipids.
Other natural supplements contain plant extracts that have a positive effect on digestion and reduce heaviness and bloating. Some may contain:
- Ginger improves and accelerates digestion.
- The lemon leaf is known to calm and regulate digestion.
- Chamomile that relieves and reduces digestive heaviness.
This type of supplement cannot be administered during the first three months of pregnancy. After that, it should be limited to 4 tablets per day and no more than three consecutive days.
