The intestines are a major part of the digestive system. What many people don’t realise is that intestines are the largest organ to absorbs nutrients. More and more people are suffering from intestinal diseases with the change in eating habits and lifestyles, so we should protect our intestines to maintain the body's absorption of nutrients, and protect our health.

This is what we can do to support our intestines:

1. Eat a high-fiber diet.

Dietary fiber is not assimilated by the body, but can increase gastrointestinal motility and clean the intestines. The fibre keeps things moving. Common foods containing dietary fiber are:

  • Sweet potato
  • Leafy vegetables
  • Eggplant
  • Mushrooms
  • Coarse grains such as wheat, corn, etc.
  • Beans such as tender soybeans, peas, etc.
  • Kelp
  • Lotus root
  • Yam
  • Carrots
  • Tomatoes
  • Cucumber
  • Nuts 
  • Fruit

2. Eat Fermented Foods.

We need good bacteria to restore the order of the gut. It's very friendly to the intestines and stomach to eat fermented food for breakfast every day.  If you have a severe gut disorder, start slowly.

The following foods will help your intestines perform their function: 

  • Yogurt 
  • Fermented vegetables 
  • Kombucha 
  • Kimchi 
  • Sauerkraut 
  • Kefir 
  • Tempeh

3. Take probiotics.

Probiotics can reduce the growth of bad intestinal bacteria, maintain intestinal flora balance, improve defecation, excrete carcinogens, and strengthen the immune system. Yogurt is a good supplement of probiotics.

The pH value of the gastric juice is normally between 1-3. An empty stomach has a pH value is below 2, which is not suitable for yogurt bacteria. So it is best to wait a couple of hours after eating before having yogurt.

The following precautions should be taken with yogurt:
Yogurt cannot be heated, because this kills the beneficial bacteria.
Rinse your mouth with water after drinking yogurt, because some of the bacteria and acidic substances contained in yogurt may damage your teeth.
Do not drink yogurt and using antibiotics at the same time. Antibiotics kills the lactic acid bacteria in yogurt.

4. Chew your food.

Chewing your food completely assists your intestines to absorb all the nutrients.

5. Eat on schedule.

Taking three meals at fixed times maintains normal intestinal function.

6. Stay hydrated.

Drink a large glass of water in the morning. This will replenish the moisture lost during sleep, and keep your intestines working smoothly. People should drink plenty of water during the day to help remove toxins from the body.

7. Avoid staying up late.

Keep regular sleep patterns. The circadian rhythm sets bodily patterns. 11 pm is the best detox time, so it is best to be sleeping at that time. Have your meals several hours before this time so that your intestines can heal.

8. Develop regular bowel movements.

It is best to have a regular routine for bathroom duties.

9. Manage stress.

Stress has a negative effect on your intestinal health. This results in reduced gastrointestinal motility, loss of appetite, indigestion, constipation and other symptoms. Stress management techniques such as taking deep breaths, listening to music and exercise will help your body handle stress better.

10. Exercise.

Exercise can promote intestine function. Carcinogens will then have less contact time with the intestines, reducing the incidence of colorectal cancer. Suggested exercises are running, swimming, cycling, mountain climbing, and yoga.

Massaging the abdomen will also help your intestinal function. Starting from the navel, spiral in a clockwise direction to cover your entire abdomen. Massage for 10 to 20 minutes, twice a day.

Fruits