Have you ever felt flatulence, full gas, stomach cramps or another uncomfortable feeling after eating? If ever or even often experience indigestion, you’re not alone
Ways to Prevent Indigestion
Have you ever felt flatulence, full gas, stomach cramps or another uncomfortable feeling after eating? If ever or even often experience indigestion, you’re not alone. Indigestion is a problem faced by many people. Indigestion is generally caused by a lack of digestive enzymes. To help prevent digestive disorders and improve digestive health, here are 5 tips that can be your guide.
Increase your consumption of fiber each day
Fiber not only prevents indigestion but also important for health in general. You are advised to consume 10-15 grams of fiber a day. You can increase fiber intake by increasing the consumption of vegetables, fruits, whole grain cereals, and nuts that are rich in fiber.
Also, make sure you limit fast food, red meat, and foods rich in fat which is the trigger indigestion. In addition, limit the foods that contain lots of gas, such as broccoli, soybeans, cabbage, cauliflower, and carbonated beverages. And do not forget to drink water. Water serves to wet food in the digestive tract, helping to break down the minerals, vitamins, and nutrients that facilitate the absorption process and maintain adequate water to avoid constipation problems.
Do not forget to chew and reduce the portion
Chewing is one of the most important parts of the digestive process but often forgotten. Chewing not only helps break down food, but also signals the salivary glands, stomach, and small intestine to start releasing digestive enzymes.
But, also make sure you do not overeat. The body only has a number of digestive enzymes that may not be enough to digest food additives. In addition, large portions mean the stomach must produce more acid to help digest food. This will increase your chances of experiencing indigestion.
Regular exercise and avoid stress
Sports, as part of a healthy lifestyle, can help prevent digestive problems. A scientific study published in the journal Clinical Gastroenterology and Hepatology, as quoted by website AskMen found that physical activity can reduce many digestive disorders. In this study, the researchers found a link between obesity, lack of exercise, abdominal pain, diarrhea, and symptoms of bowel disorders.
On the other hand, stress also adversely affects the digestive system. The body responds to stress by reducing blood flow to the stomach and reduce the production of digestive enzymes, as well as slow down the digestive process. As a result, you will feel flatulence and also trigger constipation.
Limit the use of anti-acid substances (antacid)
The acid in the stomach helps the body digest food. However, in some cases, it could be acid up into the esophagus, causing a burning sensation. When this happens, it may be that you think of is the antacid-counter in pharmacies, to neutralize the acid. However, if used in excess, can cause gastric antacid to lose its acidity? This will certainly cripple the function of the digestive system and make you prone to infection.
Digestive enzyme supplements
The digestive enzymes derived from plants can help maintain digestive health and strengthen the absorption of nutrients. If you deficiency of digestive enzymes due to diet and health is not good, then the enzyme supplements may be an option to reduce the symptoms of indigestion. But, make sure to consult a doctor.