One of the most important things that you can do for yourself to avoid countless health conditions is to find out how to improve your gut motility. If you have feces collected in your colon for a long time that might affect your overall health negatively.
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Why you should improve your gut motility?
If you are experiencing slow digestion, then you will suffer from some problems including;
Constipation
One of these problems is constipation. When your colon does not pass stool for a long time then you are going to experience pain in your abdominal area. This is something that people do not often realize and is the number one cause of a lot of discomfort. However, you can easily solve this problem with these 14 constipation remedies that will work wonders to ease your constipation.
Intestinal obstruction
The other problem that you might experience is intestinal obstruction. Now, this happens when there is a blockage in the passage through your colon. This could be caused by a tumor or even just food stuck in there. Fortunately, there are ways to improve gut motility with the help of a good colon cleanse. I am not talking about just taking a colon-cleansing pill. You need to follow healthy ways to empty your colon and make it as clean as possible.
Chronic inflammation
Inflammation is naturally activated by a variety of causes such as burns, wounds, poisons, or infections such as bacteria and viruses. In general, your body can recognize millions of things as potentially harmful, which explains why it wants to eliminate them by inflammation. In the case of slow digestion, the transit time is longer which causes the stool to remain longer in the colon. The stool will eventually be reabsorbed into the bloodstream and irritate the intestinal lining. So, as a result, it’s important to have quick digestion and normal gastrointestinal motility.
You’ll need to know;
- How Long Does it Take to Digest Food?
- Causes of slow digestion
- How to make your food digest faster after eating
- How can you speed up digestion before bed?
Check out THIS ARTICLE to find detailed answers to all the above questions.
How to improve gut motility?
Include probiotics in your diet
The first thing that you can do is to fill your meals with good bacteria in your diet (probiotics). This means that you have to consume food that will actively help balance your microbiome (bad and good bacteria in your gut).
Sticking to a probiotic supplement daily can help relieve constipation, gas, and bloating, and cure intestinal inflammation. If you don’t want to take a supplement, increase your intake of fermented foods.
Fermented foods include foods like;
- Yogurt.
- Kefir.
- Kombucha.
- Sauerkraut.
- Kimchi.
- Miso soup.
All the above choices proved to increase the growth of beneficial bacteria in your stomach.
Some ways to improve gut motility in this manner include ingesting more probiotics in your diet either by eating yogurt, taking acidophilus supplements, ( check out the best probiotic supplement), or even by drinking apple cider vinegar. There are many other ways that you can also use to help your digestive health.
Use laxatives
Laxatives can give your digestion a push to get back on track and clean your intestines. However, using them frequently, especially artificial laxatives like pills can put you in a vicious cycle of diarrhea and constipation.
Instead, make laxatives your last choice after applying other solutions. After that, if you still haven’t reached your goal you may try natural laxatives in moderation like Senna leaves, psyllium husk, castor oil, and chia seeds.
Follow a healthy diet
Then you need to adopt a healthy diet. This may mean cutting out refined sugar from your diet. It is also wise to cut trans fats. This means that you will want to focus on Omega 3 fatty acids as well as those found in fish. Also, make sure that you are getting plenty of fiber through your daily meals.
Soluble and insoluble fibers are very important for digestion and can aid in pushing stool outside your body.
Exercise regularly
Finally, exercising can be the best way to improve gut motility. Make sure that you are sticking to high-intensity full-body workouts, even for 30 minutes daily. If you are just trying to improve your health by losing weight then you should skip the cardio part of your daily routine. However, you may go with joyful sports like swimming, cycling or walking. That way you are getting more bang for your buck and you will be strengthening your heart.
Still don’t have a tailored exercise plan?
Follow these simple easy Steps to put a successful exercise plan to lose weight fast.
Drink enough water
Slow digestion and poor intestinal motility can be due to dehydration. Proper hydration, on the other hand, may reduce the frequency of constipation. To improve gut motility, aim to drink 1.5-2 liters of water per day.
Check out this hydration calculator to know how many cups your body needs to be well hydrated.
Fill your plate with whole grains
Whole grains are rich in fibers which are slowly digested and only break down in the large intestine, where they promote the growth of beneficial bacteria that keep the microbiome balanced. Whole grains are also higher in fiber content than processed grains.
Avoid methane SIBO foods
In managing SIBO (Small Intestinal Bacterial Overgrowth) related to methane-dominant bacteria, it’s essential to follow a diet that helps reduce the fermentation of certain foods in the small intestine.
Methane SIBO foods to avoid
- High FODMAP Foods: These include certain fruits (apples, cherries, pears), vegetables (onions, garlic, cauliflower), and legumes (beans, lentils). These can ferment in the gut and exacerbate SIBO symptoms.
- High-Fiber Foods: While fiber is generally good for gut health, too much can worsen SIBO symptoms. Avoid foods high in insoluble fiber, such as whole grains and bran.
- Sugars and Sweeteners: Avoid high-sugar foods and artificial sweeteners like sorbitol and xylitol, which can feed bacteria in the small intestine. This includes candies, sodas, and processed snacks.
- High-Lactose Dairy: Dairy products like milk, soft cheeses, and ice cream can worsen symptoms for some individuals. Choose lactose-free options if dairy is tolerated.
- Certain Vegetables: Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts contain compounds that can worsen symptoms for some people.
- Processed Foods: These often contain additives, preservatives, and other ingredients that can exacerbate digestive issues.
- Alcohol: Alcoholic beverages can disrupt gut motility and feed bacteria in the small intestine.
- Caffeine: While small amounts might be okay for some, excessive caffeine intake can exacerbate digestive symptoms.
- Carbonated Drinks: These can contribute to bloating and discomfort.
- High-Fat Foods: Some individuals may find that high-fat foods exacerbate symptoms. It’s worth experimenting to see how your body reacts.