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Tips To Build and Maintain Digestive Health

Fruits and vegetables contain fiber and a broad range of nutrients important for maintaining digestive health. Read more about the benefits of fiber below. 


 Eat Your Fruits and Veggies 


Tips to maintain digestive health

Get Plenty of Fiber 

Fiber can help your GI tract stay regular, improve cardiovascular health and regulate blood sugar levels. Fiber also reduces cholesterol levels in the blood, enhances proper bowel function, prevents constipation and diverticulosis, and provides a feeling of fullness without adding calories. Health and nutrition experts recommend eating 14 grams of dietary fiber per 1,000 calories consumed. Fiber is found only in plant food, such as fruits, vegetables, grains, legumes, nuts, and seeds. It is the part of the plant that is not digested in the human body. 


Consume Adequate Protein 


Consume adequate protein, especially vegetable protein, as part of a healthy and balanced diet. 

Try non-animal foods such as beans and soy products. In todays world, proteins are obtained from two main sources: animal foods (e.g. beef, chicken and fish) and plant foods (e.g. soy and bean sources). Although animal sources of protein contain many important vitamins and minerals, they also contain saturated fats and cholesterol. Plant proteins, like beans, soy products and nuts, contain more beneficial mono: and polyunsaturated fats but no cholesterol. When you do choose animal protein, choose lean meats, poultry and fish.


Get Your Nutrients from Food First 

The nutrients obtained from food play a vital role in the health of the entire body, including digestive health. The human body needs a broad spectrum of nutrients in order to function optimally throughout your lifetime. Getting the right nutrients is about more than feeling good in the present day, it is about a life time of health and wellness. 


Limit Fats and Concentrated Sweets 

Instead, emphasize complex carbohydrates, such as whole grains, because they are higher in fiber and contain many of the important nutrients needed for optimal digestive health. Studies show that a low-fiber, high-fat diet can increase the risk for some types of cancer, obesity, adult-onset diabetes and heart disease. Health and nutrition experts recommend choosing a diet that provides no more than 30 percent of calories from fat, and that most of those fats be polyunsaturated and monounsaturated fatty acids.


Stay Hydrated 

Healthy digestion requires adequate fluid intake. Many factors such as exercise, weather, weight and health affect how much water is right for you. The standard recommendation is to consume the equivalent of 8 glasses of water a day. Whichever guideline you use, it is important to make sure you are drinking enough fluids throughout the day, whether it is in the form of simple water, or water-rich food sources such as soup. 


Eat Mindfully 

Eat slowly, stop eating when you feel full, and avoid eating just before bedtime. Make time for proper nutrition. Take along good-for-you portable snacks, such as fresh fruit like apples and strawberries or dried fruit like dried plums, granola or almonds. 

Keep Moving Exercise at least 30 minutes a day, doing activities you like, such as walking, aerobic or strength-building activities. If you can not fit 30 minutes in every day do whatever you can, when you can. Take the stairs instead of the elevator, walk to work, or take a walk during your lunch break.



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