Improve digestion - omega 3 fatty acids


Is your digestion working well? Or do you feel bloated after every meal or feel constipated after a long day at work? You are likely to have gastrointestinal problems.

Fortunately, there are few natural ways to improve your digestion without using any medication, as all require just a modification of diet and lifestyle and taking natural supplements. Here is what you can do to improve your digestion and prevent discomfort in the belly area.

01. Eat more omega-3 rich foods

Good fats, which are monosaturated and polyunsaturated fats, make us feel full, but unlike trans fats which impairs the gut barrier, they are actually beneficial for our digestive system. Omega 3 fatty acids have various positive impacts on general health, from protecting eyesight, heart, and brain to improve digestion. Omega 3 fatty acids are beneficial fats that improve nutrient absorption and reduce the risk of gut inflammation, while also reducing cholesterol levels.

Omega 3 fatty acids rich food

You can find omega 3 fatty acids in fish and seafood, especially cold-water fatty fish (salmon, mackerel, tuna, herring, and sardines); nuts and seeds (flaxseed, chia seeds, and walnuts), plant oils (flaxseed oil, soybean oil, canola oil) and fortified foods (certain brands of eggs, yogurt, juices, milk, soy beverages, infant formulas).

Improve digestion - omega 3, nuts
Omega 3 in nuts improves your digestion.

02. Eat more probiotics and prebiotics

Prebiotics and probiotics are a natural pair essential for normal gut functioning. Probiotics are live bacteria that live in our digestive system and for vegans, the best source of these organisms are pickles and fermented soy products.

Prebiotics are, on another hand, something we consume daily. By eating bananas, asparagus, garlic, artichoke, and other prebiotics rich foods, you feed good bacteria in your digestive system. Matter effects, fruits, veggies, legumes, nuts, and grains are all rich in fiber. These are fiber our body can’t digest, but they are necessary to keep the gut healthy and support healthy bowel movements.

Both of these combined create a balanced microbiota and both are equally important.

Improve digestion - probiotics and prebiotics
Probiotics and prebiotics improve your digestion

03. Drink enough water

Staying hydrated is crucial for a healthy gut, but it is often overlooked. Drinking enough water helps the digestive system break down nutrients faster, but it also improves the way your body deals with waste compounds. Water detoxifies the organism naturally, helps move what you eat through the body, so the more you drink the faster your gut will digest the food you ate.

So in case you have trouble digesting food, keep track of daily water intake and make sure you drink an extra glass of water or two.

04. Ditch processed food

Having a balanced diet that excludes processed food is crucial for having a healthy gut.

Processed food is not only heavy for the stomach to digest, but when consumed on a daily basis can actually cause health problems, such as constipation or bloating as most of ‘’junk’’ food is rich in sodium, the element responsible for water retention.

Rich in fat and additives, greasy foods and fast food overall cause weight gain, accumulate belly fat and ultimately slow down the digestion process.

Unlike real food, processed food contains trans-fats, glucose and other strong compounds that have a negative impact on gut health, causing bowel inflammation and various digestive problems.

05. Move more, stress less

Stress has a negative impact on the digestive system, causing changes in appetite and various gastrointestinal health problems. It is also closely related to psychosomatic diseases, which causes morphological changes and this can complicate your health even more.

Leading a more active life can not only decrease stress but also has a direct positive impact on gut health. Even mild physical activity can help the food move through the digestive system better.

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