How to improve digestion: Foods and tips

Dietary fibres are one of the main nutrients required by the body for a healthy digestive system. They are of two types, namely soluble and insoluble and are present in a variety of food products like whole grains, fresh fruits and vegetables with skin, and cereals.

Incorporating these foods into your diet will ensure better digestion of food by enhancing your bowel health. They also help in providing bulk to the faeces and speed up the process of digestion. So, fibres may be of particular interest if you commonly suffer from constipation or have trouble defecating. It is important to include both types of fibres in your diet.

Since fibres are bulky and filling, they also offer better satiety than other dietary components and thus may aid in weight loss by reducing frequent cravings. A daily dosage of 25 to 30 grams of fibres is recommended to aid in digestion. This can be achieved by the inclusion of healthy sources of fibres like breakfast cereals, oatmeals, whole grains, fruits and vegetables, and some nuts like almonds.

It is a good idea to include these natural sources in your daily diet for better digestive health since supplements may have side effects like are not found to be equally beneficial.

(Read more: Fibre rich foods)

Fibre is present in most fruits, making them good for digestion. Apples, figs, bananas, berries and oranges are rich sources of fiber and are thus good to be included in your diet. But, there are some fruits, which have a very special role in this process. These are explained below.

Green kiwi

Green kiwi or kiwi fruit is commonly available in India these days and is eaten after removing the peel. Eating this fruit increases the frequency and volume of stools, which implies that it allows you to defecate more quantity of stools at frequent intervals.

It also enhances the softness of stools and eases their motion. These properties make it an ideal food for those suffering from digestive problems like constipation. These benefits are mainly experienced due to the rich fibre content of kiwi and the presence of actinidine, which has a role in stimulating the motility of the gastrointestinal tract, a function through which our gut pushes food through itself.

Prune (dried plum)

Prune is another fruit, rather a dry fruit, which helps in the process of digestion and is beneficial for those suffering from constipation. It has a very high fibre content, which is the reason for these benefits. Prune also contains certain enzymes, which may be responsible for its laxative actions (enhances bowel movements). To get relief from constipation, you can eat a handful of prunes.

Probiotics are foods containing live organisms, which are likely to confer health benefits when eaten in sufficient amounts. They contain one to several microorganisms, which have been demonstrated to be conducive to your gut health.

Different microbial species have different effects and confer different health benefits to your body. Probiotics are known to alter microbial flora and are helpful in the treatment of several gastrointestinal disorders by functioning across different mechanisms in the gut.

Most of the probiotics are derived from fermented milk and milk products, but vegan options containing soy milk are also available. For the best results, it is recommended to use a combination of probiotic products instead of using one single type.

Bacteria such as Lactobacillus and Bifidobacterium are regarded as safe and are the most commonly used probiotics. Since Lactobacillus is naturally present in yoghurt, you can opt for consuming it instead of a probiotic supplement. Yoghurts with pre-added probiotics are also commonly available and can be consumed for dietary benefits.

Water aids the process of digestion. It is recommended to have 2.5 to 3.7 litres of water each day depending on your age, gender and levels of physical activity.

Water facilitates healthy bowel movements, which allow easy excretion of waste products from your body, avoiding constipation. Consuming water is particularly more essential during an increased intake of dietary fibres since it helps in their digestion.

You can increase your daily water intake by taking water before meals and opting for a glass of water on an empty stomach in the morning, which will have added benefits for digestion. You can also add a lime to your water, which will further aid this process while also offering a better taste.

Drinking water instead of soda, fizz or juices with every meal or snack is also a way of incorporating more water and avoids the side-effects from these drinks. However, it must be ensured that water is taken before a meal and not after to achieve the best digestive benefits.

(Read more: Benefits of drinking water in the morning)

We have already discussed what to eat for better digestion, but do you know about foods that harm your digestive health and must not be consumed. Supplementing the right foods will serve no purpose if you continue eating unhealthy otherwise. So, here is a list of foods to avoid:

• High sodium diet - A diet high in sodium is considered to be deleterious for your digestive health. Sodium is present in salt but can be acquired in higher amounts in our diet from the consumption of packaged foods and fast foods. High sodium diet alters the natural microflora of the stomach, which is responsible for digestion. It is best to refrain from excessively salty foods to improve your digestive mechanism.
• High sugar diet- Like a high salt diet, a high sugar diet is also unfavourable for your gut health. Excessive consumption of sugary products like candies, sweets, etc has been more commonly associated with an increase in flatus (excessive gas in the stomach), which causes symptoms like bloating, burping or farting. These foods alter or increase the microflora of the intestines, which releases these gases.
• Vegetables like beans, asparagus, broccoli, kidney beans, cauliflowers, mushrooms and onions are associated with an increased risk of flatulence (gas). 
• Consumption of milk and dairy products also has this risk and their excessive consumption must be avoided.
• Carbonated and fizzy drinks must be avoided to reduce flatulence and aid in better digestion.
• High-fat foods like butter, ghee, cream, etc must be avoided since they are harder to digest.
• While opting for proteins, it is recommended to opt for lean sources like lean chicken, pulses and lean pork, since proteins are also harder to digest.
• Bananas must not be consumed in excessive amounts since they increase the risk of constipation.

It has been recognised that physical activities and exercise facilitate bowel movement improving the process of digestion of food. So, it is recommended to indulge in brisk walking or any other form of exercise for at least 30 minutes each day. Jogging, biking, trekking, and dancing are other exercises that are good for gut health.

However, you may note that mild to moderate exercises are more effective for your gut health than intense workouts. Whatever light form of exercise you opt for, it is better to get moving for your food to be digested in the body. Following meals, you can opt for a light stroll to boost your digestive system.

(Read more: Household chores as a means of exercise)

Certain yoga poses, particularly those which require forward bending aid in the better digestion of food in your body. Poses like pada-hastasana (touching the feet with the help of hands by bending forward), vajrasana (sitting erect with legs folded underneath), sasakasana (forward bending with knees apart) and a few of the supine positions have been recognised to improve bowel movements, favouring better digestion. You can perform any of these techniques under the guidance of a trained expert.

Stress has been found to be a causative factor of constipation as per recent research. Meditation, relaxation and breathing techniques like anulom vilom, which are known for their anti-stress actions may aid in the better digestion of foods by your body.

The role of pranayama has also been recognised in the process of digestion. Techniques such as kapalbhati, which involve forceful exhalation of air from both the nostrils while sitting in a meditative position, are known to release toxins and other waste products of the body through the breath. The forceful breath and cleansing action of this technique may aid in better digestion.

(Read more: Deep breathing exercises and their benefits)