Your digestive system is truly
remarkable - and when you take a moment to think about how much it does for
you, you might be more inclined to take better care of your digestive health. Your
digestive system has a huge job - it breaks down the foods that you eat in
order to make nutrients and energy available to the body, and it is responsible
for steering unwanted waste out of the body, too. On top of that, your
digestive tract is a key player in immunity, because the cells lining your
digestive tract help protect your body against bacterial and viral invaders
that could make you sick. And yet, many people abuse their digestive system –
by filling it with highly processed foods, or eating too much, or eating too
fast – and tend to pay little attention to it until something goes wrong.
The good news is that when provided
with a healthy diet, the digestive tract is well-designed to take care of
things naturally.
A nutrient-rich, balanced diet helps
to nourish all of your body’s cells, including those in your digestive tract.
So you’ll want to provide your system with plenty of fiber, and make sure that you
get adequate fluids and plenty of exercise to help keep you regular. You’ll
also want to ensure that you get a source of probiotics. These are beneficial
bacteria found in certain foods that help maintain the proper balance of the
microorganisms that live in your digestive tract.
Fiber
Fiber is the structural portion of a
plant, and is found in whole fruits, vegetables, beans, and grains like oats
and brown rice. Adults should be eating in the neighborhood of 30 grams a day, but
the average grownup only eats about a third of that. Our busy lifestyles
contribute to the problem - when we’re on the go, we’re less likely to eat the
high fiber fruits, vegetables and whole grains that are more typically found at
home.
Different types of fiber have
different effects on the body, and it’s important to get plenty of fiber from a
variety of sources. Some fibers – such as those found in foods like apples,
oranges, potatoes, oats, barley, and beans – produce a feeling of fullness,
while the fibers found in vegetables and whole grains help move food through
the intestines, so they are particularly helpful in preventing constipation.
Fluids
Proper bowel function relies on
adequate fluids to keep your system running smoothly. Fluid helps the fibers in
foods to swell, which adds bulk to the stool and aids elimination. You also need
water to produce saliva and digestive juices, and to transport nutrients to
your cells, so taking in adequate fluids every day is vitally important to not
only your digestive health, but your overall health, too. Aim for about 8
glasses of liquid daily - water and other calorie-free beverages are preferred
(and yes, tea and coffee count towards your daily fluid intake).
Probiotics
Your digestive system houses tens of
trillions of microorganisms, including a huge variety of species of bacteria.
Taken together, these organisms are termed probiotics, and the entire colony is
sometimes called the “gut microbiome”. These helpful bacteria serve a variety of
functions. They help your body extract nutrients from your food, they help with
the production of certain vitamins, and they protect the health of the digestive
tract by keeping out dangerous foreign invaders. But this mini ecosystem
residing in your gut may do even more – there is evidence that your gut
microbiome may also influence your body weight, memory and mood, too, although
it is too early to draw conclusions from the little research published so far.
Probiotics in your foods can help
promote the right balance of the various bacteria residing in your digestive
tract. (And, certain dietary fibers – called “prebiotics” serve as a food
source to the beneficial bacteria). One of the most common strains of probiotic
bacteria that reside in your intestines is Lactobacillus acidophilus, which is
found in yogurt. Aside from yogurt, “good” bacteria are found in other
fermented foods, such as fermented soy products (miso or tempeh) as well as
pickled foods like cucumber pickles or fermented cabbage (sauerkraut or
kimchi), as well as probiotic dietary supplements.
Exercise
Regular exercise supports digestive
health in a couple of ways. As your muscles contract and your breath deepens
during activity, the natural contractions of your intestinal muscles are stimulated,
too, which helps to move food through your system. Exercise is also a
well-known stress reducer, so it can help reduce digestive upsets that can
occur in response to negative emotions. This connection between your gut and
your brain is a suggests that keeping your digestive system in tip-top shape is
vital to your sense of well-being.
Putting it All Together
The diet and lifestyle steps you take
to keep yourself healthy are the same ones that promote digestive health, too.
A diet that includes plenty of fiber from colorful fruits and vegetables and whole
grains, adequate hydration, and regular exercise are all key factors. And don’t
forget to drink plenty of fluids, and to include sources of probiotics in your
daily diet. If you feel you can’t meet your fiber or probiotic needs, you can
add a supplement to your diet. Lastly, take time to enjoy your meals. Slow,
mindful eating won’t tax your system, and you’ll be less likely to experience
the indigestion that often comes from eating too much, too fast.
About
Herbalife Nutrition
Herbalife
Nutrition is a global nutrition company whose purpose is to make the world
healthier and happier. The Company has been on a mission for nutrition -
changing people's lives with great nutrition products and programs - since
1980. Herbalife Nutrition offers high-quality, science-backed products,
one-on-one coaching with an Herbalife Nutrition independent member, and a
supportive community that inspires customers to embrace a healthier, more
active lifestyle.
Herbalife
Nutrition’s targeted nutrition, weight-management, energy and fitness and
personal care products are available through its independent distributors in
more than 90 countries.
Herbalife
Nutrition supports the Herbalife Nutrition Foundation, a non-profit organization
that assists community organizations focused on providing good nutrition.
Herbalife Nutrition is also proud to sponsor more than 190 world-class
athletes, teams and events around the globe.
Herbalife
Nutrition has more than 8,300 employees worldwide. To learn more, visit
IAmHerbalife.com.
