According to Healthline, adjusting eating habits and lifestyle is the most effective method to re-establish the microbiome, helping you stop bloating without relying on medication.
The digestive system plays a key role in maintaining immune function, with about 70% of immune cells located in the intestines.
Prolonged consumption of processed foods, irregular eating habits and constant psychological pressure are the leading causes of dysbiosis. To restore intestinal function naturally and sustainably, medical experts recommend following eating habits and lifestyles:
1. Prioritize pure food
Choosing natural foods such as vegetables, fruits and whole grains helps limit artificial sweeteners and preservatives. Food additives in canned foods are often the cause of breaking the structure of beneficial bacteria in the intestines.
2. Supplement with enough fiber
Fiber plays an important role in cleaning the digestive tract. The combination of soluble fiber (found in beans and nuts) and insoluble fiber (in green vegetables) helps optimize bowel movements, supports excretion and prevents constipation.
3. Increase healthy fat
Unsaturated fatty acids from avocados, nuts and salmon support the absorption of oil-soluble vitamins (A, D, E, K). At the same time, healthy fats stimulate bile production, supporting the process of food decomposition to take place smoothly.
4. Ensure the necessary amount of water
Water is a solvent that dissolves nutrients and supports waste transportation. Maintaining body hydration with filtered water or herbal tea helps activate digestive enzymes and limit water retention that causes bloating.
5. Focus when eating
Distracted eating habits help the body maintain a relaxed state, optimizing blood flow to the stomach. Focusing on the eating process helps nerve signals regulate digestive activity more accurately.
6. Chew thoroughly
Chewing 20-30 times for each swallowing helps the food be ground and mixed well with enzymes in the saliva. This mechanical digestion process significantly reduces pressure on the stomach and limits the swallowing of excess air into the digestive tract.
7. Control stress
Practicing deep breathing or light exercise techniques helps stabilize psychology, thereby maintaining the working efficiency of the intestines.
8. Maintain regular physical activity
Exercise helps promote blood circulation to the digestive muscle system, supporting food to move effectively in the intestines. This contributes to minimizing common symptoms of indigestion and bloating.
9. Monitor the body's actual needs
Establish eating habits when you feel really hungry and stop when you have enough energy. Oversupplying food beyond the stomach's ability to process is the main cause of acid reflux and heartburn.
10. Eliminate harmful agents
Stimulants such as nicotine and alcohol have the ability to weaken the esophageal sphincter and irritate the gastric mucosa. Limiting these agents helps protect the mucous membrane and stabilize the concentration of gastric acid.
11. Adjust eating time
Avoid consuming energy close to bedtime because the circadian rhythm of the digestive system will slow down at night. Eating late makes the metabolism less efficient, putting pressure on the stomach and affecting sleep quality.
12. Support microbiome with beneficial bacteria
Supplementing probiotics from natural fermented foods such as yogurt or kimchi helps balance the gut bacterial ecosystem. This helps improve nutrient absorption and strengthen the body's protective barriers.
