The best foods to improve digestion

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Malnutrition, not drinking enough water, inactivity, excess weight, stress, infectious diseases, and bad habits are among the main causes of digestive system diseases.

Dr. Yekaterina Nesvet, pediatrician and nutrition expert, points out that digestive system diseases rank fourth in terms of prevalence.

She says: “The most common of these diseases are infections of the stomach, intestines, liver, gallbladder and pancreas diseases. The symptoms that indicate a malfunction in the digestive system are: heartburn and a burning sensation along the esophagus, flatulence, rumbling in the abdomen, nausea, belching, bad breath, and loss of appetite. Appetite, weight loss, pain in different areas and constipation.”

According to her, in order for all organs of the digestive system to function properly, a complete, balanced and regular diet must be followed, which ensures that the body receives the necessary nutrients - vitamins, minerals, etc.

She says: “Maintaining a drinking regimen helps take care of the health of the digestive system. Drinking warm water in the morning can “wake up” the digestive system to eat. It also helps improve the flow of bile. In addition to quenching thirst, water maintains the optimal thermal regime of the cell, dissolving It removes harmful substances and waste from the body, protects joints from wear, stimulates the movement of lymph, participates in the formation of lubricating fluids, dilutes bile and blood, prevents the formation of blood clots, participates in enzymatic reactions - participates in the cleavage of proteins and carbohydrates.”

The daily norm of drinking water according to it can be determined on the basis of 30 milliliters per kilogram of body weight. In addition, the body's need for water increases in hot weather, physical activity, breastfeeding, and dehydration.

The second important thing for the functioning of the digestive system is to eat foods rich in dietary fiber, which should be part of every person’s daily diet. There are two types of dietary fiber - soluble and insoluble. Almost all plants contain both types, but in different proportions.

She says: “Dietary fiber helps improve the passage of food through the intestines - preventing constipation and achieving a feeling of fullness. It is also considered a food for flora in the intestines and a way to slow the absorption of sugars.”

In addition, you should take probiotics. That is, foods that contain beneficial bacteria, to improve the composition of the intestinal microbiome, make its environment unfavorable for “bad” bacteria, reduce inflammation, and strengthen the immune system. The best sources of probiotics are fermented foods, as it is sufficient to eat 100-200 grams of sauerkraut per day, for example. However, it is not recommended for those who suffer from gastritis and stomach and duodenal ulcers to eat fermented foods during the period of exacerbation of these diseases.

The doctor points out that in most diseases of the digestive system, the mucous membrane of the stomach and intestines is damaged due to inflammation. To prevent diseases of the digestive system, you must follow a healthy diet, abandon bad habits, practice adequate physical activity, and be able to confront the manifestations of stress and its consequences.