It seems like everyone you talk to nowadays is battling some type of digestive woe. From bloating and gas to constipation and even diarrhea, everyone has their own story of digestive problems.
Digestive problems can occur for several different reasons from dietary and lifestyle changes to having an underlying condition. Knowing what the cause of your digestive issues are can better help you treat them. If you don’t know what the cause is, then here are some remedies you can try.
Home Remedies for Improving Digestion
Bloating is most commonly caused by the swallowing of air, which can occur through eating and drinking. To reduce your risk of this, avoid eating and drinking too quickly and ensure your mouth is closed. Furthermore, avoid talking while eating.
You may also want to avoid gum chewing and not smoking, which can cause you to take in air. If bloating is followed by flatulence, this is most likely due to diet. Certain foods that are more difficult to break down can lead to bloating then gas. These foods include undigested sugars, starches, and fibers.
Be mindful of what you are eating to reduce your risk of bloating and gas. You may also have a food intolerance such as gluten or dairy. Trying an elimination diet can help you narrow in on suspected food intolerances.
Chronic constipation affects 10 to 20 percent of Americans with women suffering more so than men. Hormones can play a role in constipation, which would explain why there are higher rates of women sufferers. Some medications can contribute to constipation, but above all, many Americans are lacking adequate fiber in their diets.
It is recommended women consume 25 grams and men 38 grams of fiber a day. Fiber can be found in fruits, vegetables, and grains. Another factor is age. The older we become, the slower our digestive system becomes, causing it to take longer to pass a bowel movement. Ensure you are staying well hydrated and eating adequate fiber to reduce your risk of constipation.
Other tips for improving digestion:
- Always opt for whole grains as they are better sources of fiber than refined carbohydrates
- Eat vegetables by washing them properly and leaving some of the skin on
- Drink enough fluids to keep things moving along your digestive tract
- Exercise regularly
- Slow down your rate of eating because eating too quickly can cause you to consume more air causing bloating
If these tips are unsuccessful, then you may have a more serious problem causing your digestive woes and you should speak to your doctor.
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