Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

5 steps to improve your digestion

1. Drink more water. Being dehydrated is one of the most common causes of constipation, to stay hydrated you should aim to hit a water goal, if you currently don’t drink much water this may take you a few weeks to build up to. 

Water goal (0.039 X Body Weight = L) 0.039 x 75kg = 2.9L of water a day

2. Consume more fiber. Insoluble fiber is important for moving food through the digestive track and making solid stool. Start by having 9 servings of vegetables a day, 3 meals a day, 3 servings with each meal, another route is supplementing with fiber, 15g mixed with water at every meal. try flax seed, psyllium husk and or blend. 

3. Keep a food diary. This is a great way to find problem foods, if after you eat a meal and you feel bloated, gassy and constipated then there is something in that meal that doesn’t agree with you, breakdown the meal, find the problem food and then eliminate that food or foods from your diet. Some people can handle yogurt but have issues with milk so there is not always a need to cut out a whole food group.

4. Test for gluten sensitivity. Gluten is a protein found in most grains, like oats, wheat, barley and rye. People who are sensitive to gluten can experience bloating, gas, IBS, cramping and constipation, you can get a gluten sensitivity test or you can cut these foods out for 6 weeks and see if you feel a difference.

5. Take probiotics. Probiotics are sources of good bacteria, having an imbalance of bad and good bacteria can lead to all sorts of gastrointestinal issues. Probiotics also improve bowel movements and help with digestion. Kefir, organic yogurt and probiotic supplements are some top sources.

 

Take care of your inside and your inside will take care of you.

 

To Healthy Living

Daniel Christie


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