1. Fight Constipation with fiber
This one goes without saying, but fiber keeps you regular. Make sure to eat enough whole grains, apples, grapes, cherries, nuts and bell peppers. You should eat at least 20 grams of fiber each day.
2. Chew Gum to Avoid Heartburn
When you chew gum it helps stimulate the production of saliva, which helps neutralizes acid. Try and steer clear of mint flavored gum, as it could irritate heartburn.
3. Lose Weight for Less Gas and Heartburn
Lugging around extra weight – especially around your belly – can make digestive issues worse. Losing a few kg’s can help get your digestion back on track.
4. Smaller Meals
When you eat smaller meals, more times a day, you help your digestive system buy not overloading it with impossible amounts of food to work through at once. It can then digest food more effectively and eliminate problems like indigestion and bloating.
5. Take in Enough Fluids
You can get fluids from some of the food you eat, juices, and most importantly from water. Make sure that you drink more than enough water to help cleanse your digestive system.
6. Exercise to Beat Bloating
Doing some physical exercise is a great way of relieving stress, which is one of the leading causes of digestive issues.
Probiotics are tiny microorganisms that we can find in yogurt, some juices, and certain supplements. They help regulate the gut health to keep things moving and healthy in the digestive tract.
8. Diet for a Healthy Gut
Avoid foods that irritate your bowels or cause digestive problems. Common foods that cause issues are beans, soda, cheese, coffee, and fried foods.
9. Quit Smoking
Not only is smoking bad for your overall health, it can also be disastrous for your digestive health. Smoking usually leads to easy attacks of acid reflux and heart burn, as well as opening the door to various intestinal cancers.
10. Cut Back on the Alcohol
This doesn’t mean you can’t have a glass of wine at dinner or a beer with your buddies, but steer far clear of over consumption. Alcohol can interfere with acid secretion, absorption of nutrients and the function of the stomach muscles.
11. Avoid Gulping When You Eat or Drink
It might sound silly, but swallowing air is one of the biggest causes of feeling bloated. Take your time when you eat and make sure you chew thoroughly. Don’t take massive gulps of your drink which causes you to swallow air.
12. Avoid Salt to Stop Bloating
Even small amounts of salt can cause bloating. But be careful of what you think of when you hear “salt”, because this is much more that the table salt you put over your food. Most pre-packaged foods and snacks contain added salt, even if they taste sweet!
13. Kitchen Rules
Often the reason for digestive issues like diarrhea, nausea and vomiting is that the proper care was not taking when preparing or storing the food. Make sure that you keep food cold that needs to be kept cold, and keep food hot that needs to be hot. Also be very careful when preparing things like raw meat, chicken or seafood as you really don’t want to use the same unwashed cutting boards and knives for other food.
These days dairy is a big problem since lots of people are lactose intolerant. This means that their bodies can’t digest the natural sugars in the dairy products, causing them to feel gassy and bloated. Try substituting dairy products with soy or other dairy-free alternatives.
Natural Supplements to address gut health problems
If your gut health has been compromised by medication, stress or any other health condition, you can start by reintroducing healthy bacteria to the digestive tract. Generally, when gut bacteria has been damaged, digestive enzymes also get damaged and therefore we have formulated the Manna GUT Support to help increase healthy gut bacteria as well as the necessary digestive enzymes.