Fortunately, maintaining good digestive health is typically simple, requiring a few healthy habits to keep the system running smoothly. Adopting these lifestyle changes can also benefit overall health and well-being.
Board-certified gastroenterologist Dr. Prem Chattoo at Hudson River Gastroenterology serves NYC with expert care for digestive ailments such as acid reflux (heartburn), constipation, abdominal bloating, and chronic conditions like irritable bowel syndrome (IBS).
Dr. Chattoo and his team are also interested in preventing these common digestive problems whenever possible.
Check these five habits they recommend incorporating into your daily routine to improve and maintain digestive health.
Fiber is your digestive system's best friend. It adds bulk to your stool and helps food move smoothly through your digestive tract.
A diet rich in fruits, vegetables, whole grains, and legumes will provide soluble and insoluble fiber, which work together to promote regular bowel movements and prevent constipation.
Aim for at least 25-30 grams of fiber daily to keep your digestive system in tip-top shape. Dr. Chattoo recommends gradually increasing your fiber intake to avoid gas and bloating and drinking plenty of water to help fiber do its job effectively.
Water plays a crucial role in digestion. It helps break down food so that your body can absorb nutrients. It also makes your stools softer so they’re easier to pass.
Dehydration can cause constipation and other digestive problems. Try to drink at least eight glasses of water a day, and even more if you're active or in a hot climate.
If you find it hard to drink plain water, add a slice of lemon or cucumber for a refreshing twist, or eat water-rich foods like cucumbers, melons, and oranges.
Physical activity is good for the body, including the heart, joints, circulatory system, muscles, and digestive system.
Regular exercise helps keep food moving smoothly through your digestive system, lowering the risk of constipation. It also helps maintain a healthy weight, preventing or reducing symptoms of acid reflux and other digestive disorders.
Include at least 30 minutes of moderate exercise, such as walking, cycling, or swimming, in your daily routine. On days when life is too busy to set aside a 30-minute exercise break, try breaking your activity into 10 or 15-minute blocks.
Even activities like gardening, taking the stairs, or dancing with your favorite partner can make a difference.
Your gut and brain are closely connected, and stress can significantly affect your digestive health.
High levels of stress can lead to digestive issues like stomach cramps, diarrhea, or constipation. Managing stress through techniques like deep breathing, meditation, yoga, or even simple hobbies can help improve digestive health.
Dr. Chattooo suggests setting aside time each day to relax and unwind. Whether reading a book, listening to music, or practicing mindfulness, find what works for you and prioritize it.
Eating mindfully involves paying full attention to your food and the process of eating. It means eating slowly, chewing your food thoroughly, and listening to your body's hunger and fullness cues.
Conversely, eating too quickly or on the go can lead to overeating, indigestion, and bloating.
Try to eat in a calm environment without distractions like TV or smartphones. Focus on your food's flavors, textures, and smells, and take the time to savor each bite.
Improving your digestive health doesn’t require drastic changes—small, consistent habits can make a big difference.
For specialty support for your digestive health, schedule a visit with Dr. Chattoo at Hudson River Gastroenterology today. Call the office or request an appointment online.
