To improve digestion.. 5 tips to relieve gas and bloating and improve gut health

Sometimes a lot of people suffer from bloating Gas, especially when you follow unhealthy or irregular eating habits or eat fast food, which sometimes causes discomfort and pain.

According to the site timesnownews‘, about what you can and should eat when you generally want (when all is well with your stomach) to work for a good digestive system, when you are feeling well and ready to work on strengthening the fuel channel in your body.

Here are some modern tips you can add to that family wisdom that will help you relieve gas, increase good gut bacteria and improve your overall health, no more diarrhea, constipation, acidity and indigestion..

1. Eat fruits with less fructose:

Fruits low in fructose are easier for your body to tolerate and reduce the risk of producing a lot of gas and bloating, so what fruits are lower in sugar? Fruits such as grapefruit, apples, blackberries, strawberries, and raspberries are low in sugar, while mangoes, cherries, melons, bananas, and grapes are relatively high in natural sugar. In addition to being a good source of vitamin C and fiber, eight medium-sized strawberries contain only about 8 grams of sugar.

2. Eat a lot of whole grains:

A study found that people who ate at least 3 servings of whole grains per day were 20% less likely to die early than people who ate less than one serving per day.

Whole grains contain vitamin E, zinc, and niacin, which can help promote overall eye health. They can make a person feel full, so they eat less, according to the American Heart Association — a good step toward losing weight..

3. Leafy green vegetables and raw fruits:

Any kind of green, leafy vegetables, such as spinach, kale, and chard, are also excellent sources of fiber. Vitamins help C And K And A The folic acid in it aids digestion, and the sugar in it helps the “good” bacteria in your gut grow, improving your gut microbiome.

4. Foods Rich in Probiotics:

Probiotics in food form are also known as ‘functional foods’ and they increase the diversity of the gut flora in the large intestine. When ingested, live bacteria ‘compete’ against potentially disease-causing microbes in the digestive system to try to prevent their harmful effects. Inhibiting allergy and sensitivity, supporting the immune system, and reducing inflammation.

5. Drink more water:

Water helps flush toxins from the digestive system and reduces the chances of constipation. When you eat high-fiber foods or exercise a lot, you should increase your water intake. Experts generally recommend that adults drink about 6-8 glasses of water each day.

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