Discomfort associated with digestion can negatively affect our daily functioning. Contrary to appearances, it happens also to athletes and people trying to lead a healthy, active lifestyle. Intestinal gas, bloating, constipation or feeling of fullness after a meal, these are the most common problems reported in the cabinets of dieters. In the majority of cases, you can deal with these problems by introducing small changes in your diet.
Choose foods rich in fiber
Fresh vegetables, fruit, whole grain cereals, seeds and nuts - raw and little processed plant products are the primary source of fibre. A diet rich in fiber supports peristalsis, reduces the risk of constipation, as well as prevents more serious gastrointestinal problems such as hemorrhoids or colon diverticulosis.
Drink an adequate amount of fluids
In order for fiber to serve its functions, it is necessary to drink adequate amounts of fluids. In addition to water, the primary beverages that quenche thirst are teas and herbal brew (such as mint or nettle), juices (particularly vegetable ones), vegetable-fruit smoothies and soups. Adults should drink a total of about 2 liters of fluids a day. In the case of persons engaged in sport, the demand for water could rise to 2-3 times - the more we train and the more we lose water and sweat, the more we should drink.
Include probiotics in your diet
Probiotics is the selected bacteria or yeast, whose presence in the digestive tract, has a beneficial effect on health. The beneficial micro-organisms are mainly responsible for the functions of the immune system and digestive processes. A natural source of probiotics are pickled vegetables (cabbage, cucumbers, beets, carrots, etc.), non-pasteurised apple vinegar, fermented soy products (tempeh, miso), fermented dairy products (yoghurt, kefir, buttermilk).