1. Approximately one-third of the world's population has digestive system complaints such as constipation and bloating. These symptoms can occur without any structural or functional abnormality.
2. Sufficient fiber must be taken from the diet in order for the digestive system to function comfortably and for easy excretion of feces with the correct content and volume. Ideally, 30-40 grams of fiber should be taken in the daily diet. Legumes, fruits and vegetables are sources of fiber. For example, 100 grams of beans contains approximately 20 grams of fiber, and hazelnuts contain 9 grams of fiber. It should not be forgotten that a fiber diet protects against diverticula and bowel cancer. In addition, a high fiber diet reduces cholesterol, provides weight loss and also helps control blood sugar levels in diabetic patients.
3. Your fluid intake should be sufficient. A sufficient amount of liquid should be consumed so that the fiber taken from the diet makes the stool voluminous and soft. At least two liters of liquid should be consumed daily. The preference for liquid consumption should be water, also tea, coffee and milk can be considered liquid consumption. Carbonated and sweetened drinks should be avoided.
4.Foods containing high fructose and fat disrupt the intestinal barrier, causing fatty liver disease and causing metabolic disorders.
5. Processed foods do not contain enough nutrients and fiber and often contain high amounts of saturated fats, salt and preservatives that are harmful to the body.
6. Avoid rushing meals. Remember that digestion begins in the mouth. Consume your meals slowly, chew each bite well.
7. Do 30 minutes of moderate exercise daily. Fast-paced walking is among the recommendations.
8. Quit smoking. Smoking reduces the pressure of the sphincter between the esophagus and stomach, causing acidic stomach contents to leak back into the esophagus. This condition, called reflux, can cause burning and other complications. It should also be remembered that smoking worsens many diseases and causes many cancers.
9. Do not use medications that reduce stomach acid secretion unnecessarily. Avoid using painkillers that damage the stomach and intestinal mucosa.
10. be certain Sines cause food allergies. Seafood, wheat, peanuts, milk and eggs are the foods that most commonly cause allergies.
11. Gluten, found as a protein in wheat, barley and rye, causes celiac disease in genetically predisposed individuals. Celiac disease affects 1% of the population.
12.Some diets can cause abdominal bloating, abdominal pain or discomfort, and changes in bowel habits. Some dietary recommendations can be made to reduce these complaints in diseases such as irritable bowel syndrome and functional dyspepsia.
Read: 0
