Gastrointestinal problems: tips against slow digestion
Gastrointestinal problems such as gas, diarrhea, constipation and abdominal pain have a strong impact on our well-being. However, there are ways to counter such complaints. Some measures can help create more momentum colon bring and stimulate digestion.
Indigestion is common. Especially in older age, the gastrointestinal tract often needs some strengthening. In an article published on the Bavarian consumer portal run by the Bavarian State Ministry for the Environment and Consumer Protection, there are some tips for more energy in the gut.
Include more fiber in your diet
Soluble and insoluble fiber they are essential for good digestion. The first ones act like a gel. These fibers bind a lot of water in the intestine, swell and make the stool flexible. When broken down by intestinal bacteria, fatty acids and short-chain gases are produced, which stimulate the intestines. Soluble fiber is found in abundance in vegetables, fruits and oatmeal, among others.
Insoluble fiber also binds water but does not break down in the intestine. They fill the digestive tract, increase its volume and make the stool heavier. The bowel becomes active and then pushes the stool further. In whole grains and legumes contains a lot of insoluble fiber.
Constipation is best fought with a varied diet that combines soluble and insoluble fiber.
The post recommends that each meal include a handful of vegetables. Cabbage in particular is rich in fibre, but also root and tuber vegetables (carrots, radishes, celery, fennel) or peas, beans and lentils.
It is also recommended to eat two servings of fruit every day. It is also appropriate to replace bread and pasta made from white flour or rice with whole grain products. Nuts, sunflower or pumpkin seeds are suitable as a snack in between.
It should be noted that the amount of roughage should be increased gradually and the intestines should slowly get used to the roughage, otherwise gas he responded.
Fiber needs plenty liquid to the source. If you drink too little, the body gets water from the digestion in the intestine. Then the stool hardens and the intestinal muscles have to work harder to move it further.
It is recommended to drink at least 1.5 to 2 liters per day spread over the day. Quality thirst quencher they are primarily tap or mineral water, unsweetened herbal or fruit tea and juice splash (one part juice, three parts water).
Be physically active
movement stimulates metabolism and ensures better blood circulation to the muscles, including the intestines. Consumer portal Bavaria advises to take a brisk walk in the fresh air every day, use the stairs instead of the elevator and walk short distances.
Become two to three times a week for at least 30 minutes physically active. In addition to running, swimming and cycling, you can also dance or walk.
Eat in peace
Too much Stress has a negative effect on digestion. When things get too busy, many people eat erratically or turn to low-fiber fast food. Drinking and bowel movements are also often neglected.
But this should be avoided. It is recommended not to suppress bowel movements and to eat food calmly and chew it well. Moreover, one should regular routine with three to five solid meals.
Home remedies can help
Many proven home remedies are known to stimulate bowel movements easily and without side effects. A glass of lukewarm or cold water on an empty stomach can help.
Fermented dairy products such as cottage cheese, buttermilk, kefir or probiotic yogurts with special lactic acid bacteria will stimulate digestion. Sauerkraut, raw or cooked, and sauerkraut juice have a mild laxative effect due to the lactic acid they contain.
Dried fruits with a high fiber content, such as prunes, figs, apricots or pears, taste great as a snack or chopped in muesli.
Other home remedies for constipation include wheat bran, flaxseed, chia, and psyllium. You can enjoy them as an ingredient in bread and rolls or mix them into dairy products, fruit juices or soups. It is important to always drink enough. (advertisement)
Author and source information
This text meets the requirements of the medical literature, medical guidelines and current studies and has been reviewed by health professionals.
- Bavarian State Ministry for the Environment and Consumer Protection: What to do if… digestion slows down? Tips for more bowel movement, (accessed: November 12, 2022), consumer portal Bavaria
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a doctor’s visit.