Our lifestyle choices and our daily diet are the main factors that will affect our health. When it comes to our diet, eating healthy food is one way to ensure that our digestive system remains healthy and in good shape. The intestine, which is a major part of our digestive system, is the area in our body where food is broken down. Breaking down food here is vital as it is where our body gets its nutrients. If you neglect taking care of your digestive system, you run the risk of developing problems in the future.
So, in order for you to avoid problems associated with digestive system ailments I have listed a list of methods for you to ensure your intestine is clean and healthy. Let’s get right through it and think about applying these tips to your lifestyle.
Eating Healthy
The simplest way to makes sure that your intestines remain clean and healthy is by making sure that you eat clean and healthy. Here are some tips on how you can effectively clean your digestive system:
- Eating a high-fiber meal
Eating foods that are high in fiber is one of the best ways to maintain a healthy digestive system. Fiber helps food pass through your digestive system better and prevent constipation. Not only does it help clean up the intestines, this diet is also great for people who want to maintain a healthy weight. Try including whole grains, legumes, fruits, and vegetables into your daily diet. You will be able to feel the improvements within a month.
You should also remember to consume both soluble and insoluble fibers. Soluble fiber can help prevent your stool from being too ‘watery’ while insoluble fiber bulks up your stool for easier ejection from the body. Example of food rich in soluble fibers include legumes, nuts, and oat brans. You can get insoluble fiber from wheat bran and whole grains.
- Moderate your Intake of Fatty Foods
Fatty foods are known for slowing down the digestive system which can lead to constipation. However, fat is still an important part of our diet so completely avoiding it is not the way to go. The best method of approach here is to combine fatty foods with foods high in fiber to help balance things out during digestion.
- Go for Lean Meat
Meat is an important part of our diet as it contains protein. However, fatty cuts might cause more problem down the line when it comes to our digestive system. I recommend that you choose lean meat like skinless poultry and pork loins. You get the necessary protein without having to contend with too much fat.
- Include Probiotics in your Diet
Probiotics are healthy bacteria that help your digestive system break down food and promote regular bowel movement as well. Probiotics are also known for enhancing the body’s ability to absorb nutrients from food and boost the immune system as well. One of the best sources of probiotics is low-fat yogurt.
- Eat on Time
Never skip a meal. Having an irregular eating habit can confuse the digestive system. Making it harder for the body to break down food.
Exercise Often
Another effective way to make sure your digestive system remains healthy is by exercising regularly and having a generally active lifestyle. In fact, there are specific exercise routines you can do in order to improve your digestive system. This simple exercise routine is designed to help massage stomach muscles to promote better digestion. This is best done after a snack or light meal. Take it slow and steady to avoid injuring yourself.
Exercise #1 – The Bird Dog
Step 1 – Go on all fours and make sure your hands are lined up directly under your shoulders. Knees should also be lined up to your hips.
Step 2 – In a slow and steady pace, extend your right arm forward keeping it lined up to your shoulders in the process. At the same time, lift your left leg outwards up until your heels are lined up with your hips.
Step 3 – Maintain this position for one second and slowly bring both arm and legs down. Now, do this but with your left arm and right leg. Alternate between the two at least 10 times each.
Exercise #2 – Lying Double Knee Hug
Step 1 – Place your exercise/yoga mat on the floor and lie down flat on your back.
Step 2 – Raise and bend both of your knees at the same time towards your chest and embrace your knees for one second.
Step 3 – Slowly extend one leg outwards, keep it straight, while still hugging your other leg. Alternate between both legs and repeat at least 10 times.
Exercise #3 – Stretching
Step 1 – Lie down flat on your back and stretch both legs outwards.
Step 2 – Extend your arms above your head until they are also lying down on the floor.
Step 3 – Stretch your arms and legs for at least 10 to 20 seconds. This helps release any pressure that is trapped in your stomach area.
Colon Cleanse and Detox
Another effective way to clean your intestine is by going on a detox. There are several ways you can about this process: natural or via supplements. I will list two popular natural colon cleansing methods below.
- Fruit and Veggie Smoothie
Natural juice and smoothie made from fruits and vegetables are one of the most effective ways to conduct a body detox. You also won’t need to spend too much with this method as well. Just make sure you drink natural juice smoothies in moderation.
Fruits that you can use when detoxifying include lemon, apple, banana, and various types of vegetables. You can experiment with a bunch of combinations as long as they offer enough fiber and other vitamins that the body needs. Smoothies will contain the skin and pulp which contains the highest level of fiber. This is why health experts prefer smoothies over natural juices as the better detoxifiers.
- Herbal Teas
Some herbal teas contain mild laxative herbs which can help in cleaning out your intestines of toxins. Herbal teas that contain aloe vera, marshmallow root and psyllium are known to deliver laxative effects which can also help if you are constipated.
However, you should first consult with a health professional before using herbal teas that contain ingredients listed above. You should also refrain from drinking these types of teas regularly as it can have adverse side effects.
Look for herbal teas that also contain garlic, ginger, and cayenne pepper. These ingredients contain antimicrobial phytochemicals which help combat bad bacteria in the intestine. This is a safe way to detox your body, especially if you love drinking tea.
Herbal teas that contain antimicrobial phytochemicals can drink up to 3 times per day. While teas that have laxative herbs should only drink once per day.
Drink Often
Another often-overlooked method of cleaning your intestine and making sure your digestive system is in tip-top shape is by drinking plenty of water every day. In fact, one of the simplest home remedies for constipation is drinking plenty of water. This is doubly true if the cause of your constipation is dehydration.
Try eating fiber-rich food alongside 8 ounces of glasses every day to help improve your digestive system. Flushing toxins become easier for the kidney if you drink plenty of water each day. Water is also a main source of lubrication for the body which helps soften stool to make it easier for the body to remove it. Simply put, daily and proper water intake is essential for our digestive system to function to properly.
The Importance of Fiber
Similar to carbohydrates, fiber primarily consists of glucose. What separates fiber from the rest though is that it does not break down into glucose molecules even after it gets through the colon. Fiber comes with several benefits to our body, specifically our digestive system.
One of the benefits fiber has on the body is that it helps make us feel full and can be a good appetite suppressor. Insoluble fiber can help food pass down our small intestine quicker while soluble fiber helps in slowing it down.
Fiber can also slow down the glycemic effect of food and help improve colon health. Fiber is also known to assist in lowering the body’s cholesterol and triglycerides levels which in turn can reduce the risk of diabetes, ulcer, heart ailments, and cancer.
Conclusion
The importance of making sure our digestive system remains health cannot be stressed enough. Think of the intestine as our very own plumbing system. It helps keep our body clean while also producing the energy we need to function daily. Having a healthy intestine can have a positive trickle-down effect on the whole body. It helps keep our weight in check, prevent ailments and digestive tract problems from occurring, and leaves us, basically, in a good mood.
Hopefully, this article has educated you on several ways you can do to ensure your intestine and the digestive system remains spick and span. Remember the importance of a healthy body for a fulfilling and happy life.
Sincerely,
Kristoffer V.
