On March 18, 2020, the President signed Proclamation No. 930 declaring the second week of March of every year as Philippine Digestive Health Week to increase awareness and educate the public on the prevention and management of various diseases and conditions relating to digestive health. In the Philippines, among the leading causes of death are related to the digestive tract, which includes among others, liver cancer, colorectal cancer, peptic ulcer disease, diarrhea, and stomach cancer.
The digestive system is made up of the digestive tract and other organs that help the body break down and absorb food. It is a long, twisting tube that starts at the mouth and goes through the esophagus, stomach, small intestine, large intestine, and anus.
The digestive system breaks down food into nutrients such as carbohydrates, fats, and proteins. They can then be absorbed into the bloodstream so the body can use them for energy, growth, and repair.
Then how do you take care of your digestive system?
- Mind food intake.
A diet high in refined carbs, saturated fat, and food additives — has been linked to an increased risk of developing digestive disorders. Food additives, including glucose, salt, and other chemicals, have been suggested to contribute to increased gut inflammation, leading to a condition called leaky gut. Trans fats are found in many processed foods. They’re well-known for their negative effects on heart health but have also been associated with an increased risk of developing ulcerative colitis, an inflammatory bowel disease. Moreover, processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.
Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases.
- Get plenty of Fiber.
A diet rich in fiber can help digestion and prevent constipation, soluble fiber absorbs water and helps add bulk to your stool while insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along. Based on the Philippine Dietary References Intake (PDRI), Filipino adults are recommended to consume 20-25 grams of fiber daily. This may appear hard to meet, yet there are several ways to increase your fiber intake. Among these is by increasing your intake of vegetables and fruits to at least five (5) servings per day. Eating the peels of fruits or vegetables whenever possible is also recommended, just make sure it’s clean and safe to eat. Eating whole grains such as brown rice and whole wheat food products will also give you a good supply of fiber.
- Add healthy fats to your diet
Adequate fat intake improves the absorption of some fat-soluble nutrients. Omega-3 fatty acids found in flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, mackerel, and sardines reduce inflammation, which may prevent inflammatory bowel diseases.
- Stay Hydrated but choose the right drink to ease digestion
It’s important to keep drinking, it encourages the passage of waste through your digestive system and helps soften feces. Drinks with caffeine, such as coffee, colas, teas, and some fizzy drinks boost acid in the stomach, leading to heartburn in some people. Fizzy drinks, in general, tend to bloat the stomach which can also lead to heartburn.
Fiber acts like a sponge absorbing water. Without fluid, the fiber cannot do its job and you’ll get constipated. A good way to make sure you’re getting enough fluids is to drink a glass of water with every meal.
- Chew your food.
Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing has been linked to decreased nutrient absorption. When you chew your food thoroughly, your stomach must do less work to turn the solid food into the liquid mixture that enters your small intestine.
Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal. In your stomach, saliva acts as a fluid, which is mixed with solid food so that it smoothly passes into your intestines.
Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.
In addition, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol, and late-night eating — may help relieve symptoms as well.
To simplify, let’s all be guided with the “10 Kumainments” para sa Sigla at Lakas ng Buhay and adhere to the “Pinggang Pinoy” whenever we eat.
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