Do you often experience bloating, constipation or digestive discomfort after eating? These are just some of the signals that your digestive system isn’t functioning optimally.

According to health experts, digestion plays a crucial role in overall health and well-being. A healthy digestive system not only helps in the absorption of nutrients but also supports your immune system and brain function.

So, what can you do to improve digestion? In this article, we’ll discuss two simple moves that you can make to unlock better digestion.

Move 1: Increase Your Fiber Intake

Fiber is an essential nutrient that can work wonders for your digestive system. It’s a type of carbohydrate that can’t be digested by the body but, instead, helps to move food through the digestive tract.

There are two types of fiber – soluble and insoluble. Soluble fiber absorbs water and forms a gel-like substance in the gut, which helps to slow down digestion and regulate blood sugar levels.

On the other hand, insoluble fiber adds bulk to the stool, prevents constipation and helps to keep the gut healthy.

Most people do not consume enough fiber, which can lead to constipation, bloating and other digestive issues. The recommended daily intake of fiber for adults is 25-30 grams per day, but most people only consume about half of that.

However, increasing fiber intake should be done gradually. A sudden increase in fiber intake can cause gas, bloating and discomfort. So, it’s essential to give your body time to adjust to the new diet.

Here are some foods that are rich in fiber:.

Whole grains such as brown rice, oats, and whole-wheat bread
Legumes such as lentils, chickpeas, and beans
Fruits such as apples, bananas, and oranges
Vegetables such as broccoli, carrots, and spinach
Nuts and seeds such as almonds, chia seeds, and flaxseeds

You can also consider taking a fiber supplement if you’re struggling to get enough fiber in your diet. However, it’s always best to get fiber from whole foods.

Move 2: Practice Mindful Eating

Do you often eat in a hurry or while doing other things, such as watching TV or scrolling through social media? Eating mindlessly can negatively impact your digestion by causing you to swallow air, leading to gas and bloating.

On the other hand, practicing mindful eating can help you get in tune with your body, reduce stress and improve digestion.

Here are some tips for practicing mindful eating:.

Turn off all distractions such as TV, phones, and computers.
Sit down at a table and focus on your meal.
Take a few deep breaths before starting to eat.
Chew your food slowly and thoroughly.
Pay attention to the taste, texture, and smell of your food.
Put down your utensils between bites
Take breaks during your meal to check in with your body and assess your fullness level.

Practicing mindful eating can help to reduce stress, which can negatively impact digestion. When we’re stressed, digestion slows down, which can lead to bloating, constipation, and other digestive issues.

Conclusion

Better digestion is essential for overall health and well-being. Incorporating more fiber into your diet and practicing mindful eating can have a positive impact on digestion.

Increasing your fiber intake can help to prevent constipation, while practicing mindful eating can reduce stress and improve digestion. Give these two simple moves a try, and you’ll be on your way to unlock a healthier digestion.