Mr. Saurabh Sethi, a gastroenterologist in California (USA), shared 4 simple ways to quickly improve digestive health, according to the New York Post (USA).
Probiotics (beneficial microorganisms)
Gut microbes are a community of bacteria, viruses, and fungi in the digestive system. They break down complex carbohydrates and proteins from food, producing vitamins and essential nutrients that are beneficial to health.
An easy way to add probiotics to your diet is to consume fermented foods like yogurt.
Eating yogurt helps supplement probiotics
Prebiotics (prebiotic fiber)
Prebiotics are plant-based fibers that act as food for beneficial bacteria in the digestive system.
According to Mr. Sethi, some prebiotic-rich foods that you can easily find in your daily meals include garlic, onions, and asparagus.
Foods rich in fiber
In addition to nourishing beneficial bacteria, fiber also helps keep bowel movements smooth and regular, helping to control blood sugar, lower cholesterol, and reduce the risk of heart disease and stroke.
Sethi recommends we consume 30 grams of fiber a day through foods like chia seeds, berries, and oats.
“People who eat more fiber live longer, have less acid reflux and constipation,” says Sethi.
The American Heart Association also recommends consuming at least 25 to 30 grams of fiber per day.
Experts recommend people consume 30 grams of fiber per day through foods such as berries and oats.
Water
“Fiber and water go together. Fiber absorbs water,” explains Sethi.
When we eat foods rich in fiber, the fiber absorbs water and forms a soft gel in the intestines. This gel helps the digestive process run smoothly, preventing constipation and other digestive problems.
According to experts, each person should drink about 2 liters per day. However, each person's water needs may vary depending on weight, activity level, climate and diet.
Source: https://thanhnien.vn/bac-si-chi-cach-cai-thien-suc-khoe-duong-ruot-185241022112959844.htm
Comment (0)