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11 Simple Expert-Recommended Habits That Will Transform Your Digestive Health In Weeks!

When you take care of your digestive health, you end up boosting your overall well-being -- mind and body.

Written By Prerna Mittra
Updated : April 17, 2024 1:31 PM IST

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Digestive health

It is super important to take care of your digestive health by eating nutritious and timely meals, getting exercises done, sleeping for at least 8 hours every night, and maintaining your stress levels. When you take care of your digestive health, you end up boosting your overall well-being -- mind and body. According to nutritionist Marina Wright, there are 11 simple things you can do every day to transform your digestive health, repair your gut, and tackle many common issues. Scroll down to find out.

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Sit down and chew your food

Wright explained in an Instagram post that sitting down while eating and chewing thoughtfully can take care of your gut health by promoting digestion, better nutrient absorption and lowering stress levels.

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Remember to breathe

The nutritionist stated that taking deep breaths before meals can activate the parasympathetic nervous system (PNS) and promote a sense of relaxation that can aid and enhance digestion.

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Diversify your diet

It is also important to add a variety of fruits and vegetables to your meals. Eat foods that are rich in prebiotic fibres like garlic, onion, apples and asparagus.

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Eat fermented foods

At the same time, eat probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, etc., to promote a healthy gut microbiome.

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Food that have digestive enzymes

Eat foods that have digestive enzymes like papaya, pineapple and kiwi. They contain enzymes like bromelain and papain that can aid digestion and support gut health.

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Reduce NSAIDs and alcohol

According to Wright, it is best to reduce the consumption of non-steroidal anti-inflammatory drugs (NSAIDs) and alcohol, as they can be harsh on your gut lining and disrupt your gut flora.

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Short walk after meals

Walking can support digestion by taking care of your gut health, regulating blood sugar, reducing bloating, and promoting overall well-being.

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Sip on ginger tea

Ginger is a super spice that has soothing properties. It can aid digestion, increase motility, decrease bloating and reduce inflammation.

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Avoid artificial sweeteners

Artificial sweeteners can alter your gut microbiome. Instead, choose natural sweeteners like honey, jaggery, and maple syrup.

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Daily sunlight exposure

Make sure that you receive enough sunlight exposure, which can benefit your gut health by promoting the production of vitamin D, regulating circadian rhythm, reducing stress and ensuring good quality sleep.

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7-8 hours of sleep

You need 7 to 8 hours of good quality sleep. According to the expert, sleep supports gut health by maintaining a balanced microbiome, reducing inflammation, preserving gut barrier function, regulating hormones and lowering stress.