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Dr. Akram Ismail- Tips to improve your digestion.

Everyone must have experienced digestive problems, such as abdominal pain, bloating, heartburn, nausea, constipation, or diarrhea. However, if you frequently experience these symptoms, your life can be seriously disrupted.

Fortunately, dietary and lifestyle changes can improve your gut health.

Here are some tips to improve digestion:

Eat real food. There is evidence that a typical Western diet, high in refined carbohydrates, saturated fat, and food additives, is associated with a higher risk of developing digestive disorders. Food additives like salt, sugar and other chemicals can increase inflammation in the gut and cause a condition known as a leaky gut. Many processed foods contain trans fats. They are known to have adverse effects on heart health, but they are also associated with a higher risk of developing the inflammatory bowel disease ulcerative colitis. In addition, processed foods such as ice cream and low-calorie drinks often contain artificial sweeteners which can cause digestive problems.

Consume lots of fiber. The importance of fiber for healthy digestion is well known. Water is absorbed by soluble fiber, which helps make your stools bulkier. Insoluble fiber helps keep your digestive tract moving by acting like a large toothbrush. Wheat bran, legumes, nuts, and seeds contain soluble fiber, while vegetables, seeds, and wheat bran are excellent sources of insoluble fiber. A high-fiber diet is associated with a lower risk of digestive disorders such as IBS, diverticulitis, hemorrhoids, reflux, and ulcers. Another type of fiber that provides nutrition for your good gut bacteria is prebiotics. Consuming lots of this fiber has been shown to reduce the risk of inflammatory bowel disease. Prebiotics are found in a variety of fruits, vegetables, and whole grains.

Eat more dietary fat. For healthy digestion, it might be necessary to consume enough fat. Fat contributes to a feeling of fullness after eating and is often necessary for adequate absorption of nutrients. Omega-3 fatty acids may also reduce the risk of inflammatory bowel diseases such as ulcerative colitis, according to research. Flax seeds, chia seeds, nuts (especially walnuts), and oily fish such as salmon, mackerel, and sardines are all foods rich in beneficial omega-3 fatty acids.

About the Author — In Clermont, Florida, Dr. Akram Ismail, MD, is a gastroenterology specialist (stomach and bowel specialist) with more than 41 years of experience. He received his medical degree from AIN SHAMS University in 1981. In Leesburg, Florida, at Professional Gastroenterology & Surgery Associates, Dr. Akram Ismail held the positions of President and Senior Associate.