Chew, Chew and Chew
Well chewed is easily digestible. Take small bites and take your time to break them into fine particles before shifting them into the esophagus.
Drink enough water
Water is a natural solvent and therefore helps in the digestion of food particles. Drink at least 8 to 10 glasses of water every day. Moreover, increase the intake of some healthy and useful drinks like juices, shakes etc.
Focus on your diet
Poor diet is one among the root causes of digestive problems. Use unprocessed foods and increase the dietary fiber for smooth digestion process. Beans, legumes, dry fruits, ground flax seeds etc are some of the rich sources of fiber. Green vegetables and fruits helps in proper digestion. Moreover, yogurt is also very effective item as it helps in maintaining a proper balance useful bacteria in your digestive tract.
Take advantage of empty stomach
Drink one to two glasses of lukewarm on an empty stomach and then eat any of your favorite fruits like apple, banana etc.
Going to bed right after meal is not allowed
Laying down or going to bed right after meal badly affect the digestive system. Relax for 30 to 40 minutes at the end of the meal, providing the eaten food with sometime to go through the various steps of digestion.
Glass of milk with some Psyllium seed husks
Add some Psyllium seed husks to the glass of warm milk and stir until mix well. Set aside for 5 minutes and drink it before going to bed. It is one of the best remedy for digestive issues.
Eat frequently BUT smaller meals
Rather than overdoing at one time and overloading your digestive system, it is always appreciable to eat few times a day but smaller meals. Eating five smaller meals per day is best to go.
List of food items to avoid
Given below are some of the food items that can create serious digestion issues. Avoid them or at least decrease the ratio of their intake in daily life to enjoy healthy life:
- Junk Food
- Oily food
- Citrus food
- Processed food
- Frozen food
- Canned food
- Refined sugars
- Chillies etc.
Exercise and Yoga
Daily exercise and yoga sessions are very helpful in maintaining good digestive system. You do not need to go gym for this purpose as walking, jogging, running etc are some simple exercises that really work. Moreover, you can try some of the simple yoga moves yourself.