Digestion lies at the heart of good health. A weak digestive system can often trigger a range of health issues. If you frequently experience bloating or constipation without an underlying medical condition, your daily routine may be the cause. Adopting an Ayurvedic lifestyle can help correct it. Read on to know the possible causes of poor gut health.
Causes of Digestive Issues
While some digestive issues may stem from medical conditions, this discussion focuses on those caused by poor lifestyle habits.
We recommend you consult your physician for a complete diagnosis to chart the best way ahead for your gut health.
1. Poor Dietary Habits
If you often feel bloated, heavy after meals, or lose your appetite, it’s time to reassess your eating habits. The food you consume largely affects your digestive health, but when and how you eat also matters. If your meals include highly processed, low-fiber, spicy, and fatty foods, and your mealtimes aren’t consistent, your lifestyle is the culprit. These eating habits slow down metabolism, cause insulin spikes, and disrupt the gut microbiome, thereby weakening agni (digestive fire). This imbalance leads to toxin accumulation (ama) in the body, resulting in problems such as heartburn, skin irritation, fatigue, and irritability.
2. Stress and Anxiety
Your gut and your brain are always communicating with each other through signals that influence your mood and memory. In other words, your cognitive and emotional health are dependent on your digestive health and vice versa. Studies suggest that stress triggers the body’s fight-or-flight response, diverting energy from digestion to deal with perceived threats. This could disrupt or slow down the digestive process. Some of you may be able to cope with temporary disruptions, but long-term digestive issues need effective remedies, and in severe cases, treatment.
3. Sedentary Lifestyle
A sedentary lifestyle slows blood circulation and disrupts every stage of digestion. It also increases pressure on the digestive tract. What happens when the blood flow is affected? The oxygen and nutrient supply to the digestive organs is reduced, causing slower production of digestive juices and sluggish motility. The food stays undigested longer and leads to stomach issues, such as bloating and constipation.
How to Improve the Digestive System
To improve digestion naturally, you need to follow a routine that supports the natural rhythm of your body. Here’s how you can do that.
Fix Your Diet
The first step toward better digestive health is following a balanced diet. Ensure your meals include the following to enhance your gut health:
1. Water/Fluids
Drinking adequate fluids nourishes your body and helps relieve mild digestive issues like constipation. Ideally, you must drink 2-3 liters of water; however, adding fresh fruit juice, soups, herbal tea, etc., can also hydrate and nourish your body.
2. Insoluble Fiber
Foods rich in insoluble fiber are essential for gut motility. They feed beneficial gut bacteria, add bulk to the stool, and promote regular bowel movement. Fresh vegetables, wholegrains, nuts, and seeds are a good source of insoluble fiber.
3. Probiotics
Probiotics support a healthy gut microbiome and may help reduce bloating, diarrhoea, and inflammation. Yoghurt and fermented foods can effectively help improve your digestive health.
4. Prebiotics
These are foods that the good gut bacteria thrive on. Foods like garlic, onions, bananas, and oats are great prebiotics for your gut.
5. Digestive Enzymes
Digestive enzymes help the disintegration of carbs, fats, and proteins in your body. Foods like pineapple, papaya, fermented foods, etc., are rich sources of these enzymes.
6. Omega-3 Fatty Acids
These help manage inflammations in the digestive tract if any. Walnuts, fatty seeds, and flaxseeds are rich sources of omega-3 fatty acids.
7. L-Glutamine
It helps repair the gut lining and reduce signs of conditions, such as leaky gut. This nutrient is found in bone broth, eggs, chicken, spinach, cabbage, etc.
Embrace Ayurvedic Remedies
Ayurveda deems the digestive system a crucial life process. Disruptions in this process often lead to illnesses. Here are some effective Ayurvedic formulations that can enhance your digestive health.
1. Triphala Churna
Triphala Churna is a classical Ayurvedic blend of three fruits—Amla, Bibhitaki, and Haritaki—that work synergistically to support digestion and promote gut health.
Amla stimulates agni while balancing the acids (Pitta). It is a rich source of vitamin C and fiber, which gives the churna its antioxidant and detoxifying properties. It is also known to regulate bowel movement, repair the gut lining, and thus improve assimilation.
Bibhitaki, also recognized as bahaida, gives the churna its anti-inflammatory properties, which help reduce inflammation in the gut.
Haritaki or Harad is known for its anti-inflammatory, anti-bacterial, and mild laxative properties. It helps improve gut motility, relieving constipation, detoxifies the body, and protects the digestive tract from inflammation and bacterial infections.
2. Amla Chatpata Candy
This candy is a tasty Ayurvedic remedy for enhancing immunity and overall well-being. Amla Chatpata Candy benefits digestive health also. It is a rich source of vitamin C and dietary fibers, which support digestion and improve gut motility, reducing acidity and bloating. It also stimulates digestive enzyme production and helps flush out toxins, promoting smoother digestion.
3. Herbal Tea
The primary benefit of herbal tea is helping manage dosha-specific health issues, including digestive issues. The herbal tea ingredients in a good tea make it a nutrient-rich, caffeine-free alternative for revitalizing your body while hydrating and maintaining its electrolyte balance. A warm cup of herbal tea can help soothe the stomach, relieve bloating and constipation, and flush out toxins. A word of advice. Always exercise caution when buying herbal tea online. Read the package details and ingredients to ensure you’re getting an all-natural tea.
Lead an Active Lifestyle
As explained above, a sedentary lifestyle slows down digestion and leads to eating disorders. Introducing some physical activity through light to moderate exercises can support your gut health.
Here are some you can start with right away:
1. Walking
This is the most underrated type of activity that can improve your digestive health immensely. Even a 15- to 20-minute post-meal walk can improve blood flow to the digestive tract and reduce bloating and heaviness.
2. Pranayama
Pranayama has therapeutic effects. It helps reduce stress and anxiety, and thus, can help reduce stress-induced digestive problems, too. Do this before meals or 2-3 hours after your meals for better results.
3. Yoga
Yoga postures can relieve bloating, stomach discomfort, and constipation while calming the gut. Pawanamuktasana, Ardha Matsyendrasana, Setu Baddhasana, Balasana, are some of the easy ones you can start with.
Maintain your digestive health with these simple tips. Consistency, balanced nutrition, and adequate rest will make them even more effective. Do share your digestive health journey and tag our meta handle.
