How to improve digestive function without medication?

Foods that should be limited or eliminated:

• Foods rich in sugar, salt and saturated fats. These include, for example, sweets, fast food, fried snacks, and carbonated drinks;
• Sausages, frankfurters, and other processed meat products. These contain high amounts of salt, preservatives and saturated fats, which can negatively affect the health of the gastrointestinal tract and the body as a whole;
• Fried foods, fatty meat products, fatty sauces and fried snacks;
• Foods containing high-purity carbohydrates, such as white flour, white rice, sweets and sugary drinks. These can lead to fluctuations in blood sugar levels and reduce the nutritional value of the diet;
• Alcohol. Excessive consumption of alcoholic beverages irritates the gastrointestinal mucosa and increases the risk of stomach and liver disease.

What else can I do on my own to improve adult bowel function?
In addition to proper nutrition, there are several do-it-yourself steps you can take to improve bowel function in adults.

Here are some helpful recommendations:

• Increase your intake of dietary fiber: dietary fiber helps maintain normal bowel peristalsis and promotes regular stools. Include more vegetables, fruits, whole grains, nuts and seeds in your diet, which are great sources of dietary fiber;
• Drink more water to help your gastrointestinal function. Water helps soften feces and make it easier to pass through the intestines. Try to drink about eight glasses (two liters) of water throughout the day;
• Include moderate exercise, such as walking, swimming or yoga, in your daily routine. Even a little exercise, such as a daily walk, can be helpful in improving bowel function and normalizing peristalsis;
• Distribute your meals properly throughout the day. Try to maintain a regular eating schedule, including breakfast, lunch, dinner, and one or two snacks as needed. This will help keep peristalsis regular and improve digestion;

• Learn and apply relaxation techniques and stress management strategies such as yoga, meditation, deep breathing or walking outdoors. This will help reduce the effects of stress on the gastrointestinal system;
• Give up cigarettes. Smoking has a negative effect on intestinal function, impairing peristalsis and reducing the blood supply to the GI organs;
• Ensure that food is well washed before consumption, that cooking is done in a clean environment, and that proper food storage conditions are followed. Good food hygiene plays an important role in preventing infections and food poisoning that can disrupt the GI tract.