Your digestive system plays a vital role in overall wellness, influencing everything from immunity and energy levels to mood and weight management. With the holiday feasts and other celebrations behind you, this may be the perfect time to reset your gut health.
Board-certified gastroenterologist Dr. Prem Chattoo and his team at Hudson River Gastroenterology discuss seven practical New Year’s resolutions designed to support a healthier digestive system. Getting started now can help you feel your best all year long.
Fiber is essential for good digestion. It helps keep bowel movements regular and supports beneficial gut bacteria.
Make it a goal to include more whole grains, fruits, vegetables, legumes, nuts, and seeds in your daily meals. Start slowly if your diet has been low in fiber to avoid gas or bloating and increase your intake over time.
Water is crucial because it helps break down food and move waste through your digestive system. Dehydration can lead to constipation and sluggish digestion.
Aim to drink water consistently throughout the day, not just when you feel thirsty. By the time your brain signals thirstiness, you’re already dehydrated.
Herbal teas and water-rich foods like cucumbers, melons, and oranges can also contribute to hydration.
Eating too quickly or being distracted can disturb the digestive process. This year, resolve to slow down at meals.
Chew your food thoroughly, eat without watching screens, and pay attention to hunger and fullness cues. Remember, it can take 20-30 minutes for your brain to recognize that your stomach feels full.
Mindful eating reduces overeating and allows your digestive system to function more efficiently.
Fermented foods, such as kimchi, yogurt, kefir, sauerkraut, and miso, can support a balanced gut environment. These foods introduce beneficial bacteria that aid digestion. Adding just one serving a day can be a simple but effective step toward better gut health.
Stress directly impacts your digestive system. Chronic stress can trigger symptoms like abdominal pain, diarrhea, or constipation.
Prioritize stress-reducing activities such as meditation, deep breathing, or yoga. Even 10 minutes a day can help calm your gut-brain connection.
Regular physical activity supports healthy digestion by helping food move through the digestive tract. You don’t need intense workouts; daily walks, stretching, yoga, or light strength training all count.
Your digestive system thrives on routine. Eating meals at consistent times each day helps regulate digestion and prevents issues like acid reflux and bloating. Try not to skip meals, and avoid eating too late at night to give your gut time to rest.
Frequent heartburn, constipation, bloating, or other uncomfortable symptoms could indicate your gut needs extra attention. Schedule a visit with Dr. Chattoo at Hudson River Gastroenterology today.
