Keep reading to find out how to speed up digestion without medications or depriving diets.
How to Speed up Digestion and Elimination in 9 Natural Ways
1. Perform Regular Exercise
Lack of physical activity or workouts may cause constipation. Exercise can help boost the contraction of digestive muscles, speeding up the breakdown and passage of food.
You can perform a full-body workout each day for 30 minutes to one hour. You can try aerobic exercises that help stimulate bowel movement and get your blood pumping like dancing, running, swimming, and biking.
Don’t forget to do some stretches before beginning your routine to enhance its effects and to prevent you from pulling a muscle.
2. Drink Plenty of Water
Water helps lubricate and soften your stool so it is easy to release from your body. On the same note, dehydration may result in hard and dry stool, which causes the digestive tract to struggle in eliminating wastes.
Drink at least eight glasses of water every day to keep your gut well-hydrated. You can also eat watermelon, peaches, cucumber, and zucchini so you have other sources of water.
Avoid staying thirsty for an extended time as much as possible so you won’t end up having difficulties in releasing waste.
3. Consume More Fiber
Dietary fiber plays a crucial role in your digestive health. It may not be digested in the intestines, but it can help add bulk to your stool and help keep food moving in your digestive tract.
Aside from that, fiber aids in retaining water in the bowel to make your digestive waste soft for an easier release. The recommended daily dietary fiber intake is 25 g for women and 38 g for men.
Foods rich in fiber include avocados, raspberries, artichokes, lentils, oats, and chia seeds.
4. Improve Your Diet
Eating highly-processed foods can contribute to constipation as they may contain low levels of water and fiber. These foods also contain high amounts of sugar and salt that can interfere with metabolism.
Sugary drinks, for example, have high levels of fructose, a simple sugar that the liver metabolizes. High amounts of it may change your body’s fullness signals.
As a result, you eat more and this overwhelms your intestines leading to indigestion or constipation.
On top of loading your diet with fiber, limit your fat intake. A high-fat diet may lead to heartburn.
Consume lean proteins, like lean meat and fish, instead. They are easier to digest and lower in fat content.
5. Take Supplements That Promote a Healthy Digestion
Aside from fiber, there are other essential nutrients you can take to help improve your digestive health.
BIOHM Probiotics, for example, contains healthy bacteria and fungi which help breakdown digestive plaque created by bad gut microorganisms. The result is total gut balance and thorough digestion of ingested food.
Another good thing about its formulation is it’s allergen-free (no egg, no soy, no gluten), vegetarian, GMO-free, and all natural. It also contains added fiber and enzymes that speed up digestion.
Maximize its effects by adding BIOHM Prebiotics to your daily supplements. It provides the ideal environment and feeding ground for probiotics so they can perform their function in the digestive tract.
Zinc is also another nutrient your digestive tract needs to improve its performance. A study showed that a lack of this mineral is linked to gastrointestinal disorders.
6. Quit Bad Habits
An unhealthy lifestyle can also contribute to an improper digestive function.
Drinking alcoholic beverages can also raise the production of acid in your digestive tract, leading to stomach ulcers, acid reflux, and heartburn.
7. Listen to Your Body
Giving in and heading to the toilet as soon as you feel the urge can help promote regular bowel movement and lower your chances of suffering from constipation.
Overeating can also interrupt with the regular bowel movement of your digestive system. This can lead to indigestion, bloating, and gas.
Eat slowly and allow food to be properly processed in your body. Keep your intake to what your stomach can handle.
8. Learn How to Manage Stress
The release of stress hormones can affect your digestion. When you are in the state of fight-or-flight, your body thinks it does not have much time to digest and rest.
During this time, your body diverts energy and blood away from the digestive system, which weakens its function and increases your chances of constipation or indigestion.
To manage stress, you can perform meditation or enroll in yoga classes. This can help improve your physical and mental health by helping you relax and stay calm.
You can also join stress management programs, so you know how to handle stress on your own.
9. Follow a Regular Eating Schedule
Eating at the same hour every day allows your digestive system to program its functions to digest what you eat and produce stool.
Having a regular eating schedule also helps you have a regular schedule for releasing waste.
You can create a meal schedule or calendar of your regular meals and snack time, so you can keep track of your diet. It’s best to place yourself in a comfortable position like sitting properly when you eat, so you can chew food correctly, and your body can process food appropriately.
Here are 9 reasons to choose BIOHM Whole Probiotics from BIOHM Health:
Learning how to speed up digestion naturally can help you kickstart the changes you need to make in your diet and lifestyle. Follow a diet that’s rich in fiber, water, and nutrients that promote digestive health, ditch bad habits, and listen to your body to improve your digestion and prevent constipation or indigestion.
How do you speed up your digestion? Do you take gut supplements?? Let’s exchange health tips in the comments section below!