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The best foods and methods to improve digestion

The digestive system is the core of life energy, health and longevity, but unfortunately, as problems of digestion and constipation have become the dominant feature in societies, we have spent millions on laxatives, antacids, fibers, and enzymes often, and we are ignorant that a healthy diet is sufficient To regulate matters, the digestion is the process by which the body breaks down food into small-sized particles in order to absorb it into the bloodstream. The body naturally needs 24-72 hours to complete digestion, and this depends on various factors such as the type of food and the presence of problems To digest or not, and to be sensory N digestion protects your body from continuing to suffer from indigestion and a feeling of fullness and a lot of stomach disorders after eating, and we will talk about the most important ways that help improve digestion.

Methods to improve digestion:
Sitting when eating This method is very simple, remember how many times you eat while standing? When we eat quickly, the body turns into a combat mode that makes digestion difficult. You have to sit down and eat carefully until you enjoy it. You also have to avoid watching TV and browsing the phone while eating.

Chewing well:
It is necessary to know that digestion starts from the mouth, as saliva begins the process of breaking down carbohydrates before you descend your stomach, and not chewing well requires more effort from the stomach, which increases the difficulty of digestion, so you have to chew food well in order to turn into an easy liquid that is easy to swallow and easy to digest .

Not drinking while eating:
This usually surprises people, and we have become accustomed to drinking cold cold drinks with any meal, or some believe that drinking lots of water with a meal helps in digestion but it is a common mistake, as drinking while eating actually reduces stomach acid, which weakens The ability of the body to break down foods properly and if necessary, text a glass of water mixed with a teaspoon of apple cider vinegar is sufficient, as apple cider has many health benefits, among them, increasing digestive juices to aid in the digestion process.

Food allergy:
You should avoid common food irritants such as gluten, dairy products, soybeans, eggs and beans, because their symptoms include indigestion or heartburn, nausea and constipation, or excessive stools, and may also include skin irritation or acne, you must know the nature of your body and avoid all What harms him.
Achieving bowel balance:
The intestine is considered a center of health, and in this way it is recommended to eat foods that support digestion and regenerate the good bacteria in which they live, and we also recommend eating beneficial bacteria, whether in nutritional supplements or in foods, and they are present in fermented foods, such as kimchi, pickled cabbage, fermented dairy, and vegetables Pickle, found naturally in garlic, onion, leeks, and artichoke.

Avoid eating before bed:
Eating a large meal before bed can be a major obstacle to the digestive system, especially if the dinner includes processed foods or sugar, and to maintain blood balance and deep sleep, we recommend that you finish dinner at least two hours before bed to achieve a balance between sugar in Blood and maintain a feeling of fullness, because your body does a lot of operations while sleeping, and we recommend giving yourself about 12 hours between dinner and breakfast.

De-stress:
Stress can slow down your digestion and contribute to heartburn and flatulence. In order to relieve stress, try exercising, meditation, relaxation, or yoga. It is also important to get adequate hours of sleep daily.

Eat a healthy, balanced diet:
It is a diet that contains foods rich in fiber, vegetables, fruits and whole grains that help in transporting food during the digestion process. Meat, especially red, is difficult to digest, so it is preferable to eat it in a moderate way. Processed and fast food is usually rich in fats, which is difficult to digest, and it is full of With sugars, which disrupts the balance of good bacteria in the stomach.

Foods to improve digestion:
In order to maintain the health of the digestive system in an optimal way and avoid many modern diseases, it is recommended to add these foods to your diet, including:

Chia seeds:
It is considered a rich source of nutrients and antioxidants, and it is small seeds that are tasteless and are either dark brown, white, or black, and are an excellent source of fiber, omega-3 fatty acids, minerals, and antioxidants, as two tablespoons of seeds Chia gives 10 grams of fiber, that is, it provides 33% of the recommended daily amount of fiber, which treats infections, reduces cholesterol, and regulates bowel function.

Coconut Oil :
Coconut oil must be in its solid form at room temperature, and has a sweet and exotic taste, which is an excellent alternative to butter or oil, and unlike its counterparts, it contains antimicrobial properties, and also contains fatty acids that can improve digestion, And immune system, energy and metabolism in one go.

Zucchini:
It is considered one of the types of vegetables that give a feeling of fullness, and helps to moisturize the skin, and helps to improve digestion in a way, and removes and prevents the formation of cancer-causing toxins from settling in the colon, as it works to cleanse the digestive system, especially the intestine, because it contains fibers, And zucchini can be green or dark yellow, and can be eaten roast or added to baked dishes, but it should be noted that most of the nutrients of zucchini are present in the skin, so it is preferable not to remove them when preparing meals, and to take advantage of the maximum benefits it is recommended to eat them Fresh.
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