Tips for Improving Your Digestive Health

Digestion is a fundamental part of our well-being. The food that you choose to consume affects not only your digestion but also your overall health. Although it is a complex process, there are simple things we can do on a daily basis to improve our digestion. Staying hydrated, eating a diet that is high in fiber, and identifying food allergies can enhance the way your body absorbs the nutrients that it needs in order to function appropriately.

Stay Hydrated
Water is necessary for the body to operate properly. It makes up over two-thirds of our body weight (approximately 60%). The human brain is made up of about 90% water, blood is 82% water, and the lungs are 90% water. It plays a number of roles in our body including:

-Acting as a lubricant.
-Regulating body temperature.
-Regulating metabolism.
-Forming the fluid that surrounds the joints.
-Carrying nutrients and oxygen to the cells.
-Acting as a cushion around vital organs.
-Helping to alleviate constipation and removing wastes.
-Promoting the conversion of food to energy.

Water also plays a key role in the prevention of disease. Consumption of at least 64 ounces of water a day can reduce the risk of cancer by 50%; notably colon cancer and breast cancer.

Eat Fiber
It is generally recommended that people consume between 20 to 35 grams of fiber each day. Those who suffer from Inflammatory Bowel Disease may benefit from eating at least 30 grams of fiber per day. It prevents diarrhea by absorbing water and prevents constipation by initiating the action of the colon to remove wastes from the body. It also reduces the risk of chronic diseases such as hemorrhoids and diverticulosis. There are two types of fiber that are necessary for proper digestion:

-Soluble Fiber: The more soluble a fiber is the more easily your body can utilize it. It does not contain any calories and passes through the body without difficulty. Soluble fiber dissolves readily in water and forms a gel during the process of digestion. It is found in foods such as psyllium husk, citrus pectin, guar gum, beans, oat bran, barley, nuts, lentils, and some fruits and vegetables. It has been shown to lower cholesterol levels and can also prevent heart disease.

-Insoluble Fiber: This type of fiber supports the digestive process and helps the body eliminate wastes, promoting regularity in bowel movements and bowel cleansing. It does not dissolve in water. Insoluble fiber adds bulk to the stool and helps it pass through the stomach and intestines more easily. It also balances the pH (acidity level) in the intestines, helping to prevent colon cancer. Insoluble fiber is found in foods such as whole grains, soy fiber, barley bran, wheat bran, whole oat, corn bran, seeds, and nuts.

Identify Food Allergies
Identifying food allergies and making adjustments in your diet is critical in learning how to control your digestive health. A food allergy is a result of an immune response to a specific food. The body mistakes this food for a foreign object or a harmful substance and tries to fight it off. It can be difficult to identify a food allergy since allergic responses can be delayed. What we think of as a normal allergy is usually an immediate response with a strong reaction. In reality, this type of allergy only occurs in 10% of all cases. 90% of cases involving food allergies have a delayed response lasting anywhere from 4 to 48 hours after an irritating food has been consumed. Because most allergies have a delayed response doctors tend to call these types of food allergies, "food sensitivities."

Sources

Bohager, Tom. Everything You Need to Know about Enzymes: A Simple Guide to Using Enzymes to Treat Everything from Digestive Problems and Allergies to Migraines and Arthritis. Austin, Texas: Greenleaf Book Group P; 1 edition, 2009.

Gensler, Tracy O. Probiotic and Prebiotic Recipes for Health: 100 Recipes That Battle Colitis, Candidiasis, Food Allergies, and Other Digestive Disorders. Beverly, MA: Fair Winds P Publishing, 2008.

Faelten, Sharon. The Allergy Self-Help Book. Emmaus, PA: Rodale P; 1st edition, 1983.