Why you should take care of your digestive system

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If you care about the health of your body you shouldn’t think about your digestive system only when you are hungry or when you eat too much.

Scientists have found that three quarters of the immune system is in the gastrointestinal tract. Here is the place where chemicals (called neurotransmitters) that maintain connection with the brain are produced.

They influence how a person feels, thinks and sleeps. A healthy gut is important to increase disease resistance and for a person to have sharp senses and a good health.

Here is a meal plan, supplements and exercise that will help maintain digestive health.


1. Overview
2. Complete plan for the morning
3. Complete plan for the afternoon
4. Complete plan for the evening

Complete plan for the morning

6:30 AM


6:45 AM

Drink between 115-450 ml of tomato juice or carrot in the first 15 minutes after waking. Fibers of vegetable juice helps prevent constipation and reduce the risk of digestive diseases. In addition, the liquid moves more easily through your digestive system. Take a probiotic capsule. If you fight against diarrhea, food intolerance or sinus allergy, you can drink probiotic yogurt with applesauce. Probiotics reduces gastrointestinal problems, stimulate immunity and treat chronic diseases.

7:00 AM

Practice abdominal breathing. Put one hand on your stomach and chest. As you inhale and then exhale, you should feel it raises the abdomen rather than your chest. Breathe in and out five times, using abdominal breathing.
Breathing the diaphragm improves digestion. Rather than answer the phone since the first sound, breathe in and out and then say hello on the second exhale.

7:15 AM

Take a supplement of enzymes, with the first breakfast food to help prevent bloating and heartburn. Need digestive enzymes as they have an important role in breaking down food into amino acids, essential fatty acids and simple sugars. After 40 years a person’s ability to produce digestive enzymes decreases by at least 25%.

7:15 AM

Breakfast Menu

1. 2/3 of cup of whole grains, oatmeal, granola or 2 slices whole wheat bread.
Benefits: The fiber in whole grains fills the digestive tract more easily and helps eliminate its contents easier.

2. 250 g plain yogurt (choose a set that contains live and active cultures), 1/2 cup raspberries or blueberries, 1 teaspoon of ground flaxseed.
Benefits: Yogurt provides natural probiotics, while berries are good sources of antioxidants that fight disease. Potassium in yogurt helps relaxing the colon and intestines, so you can remove the stool without force. Omega-3 from flaxseed lubricates the intestines and reduces inflammation throughout the body, including cells among the intestinal mucosa.

3. 250 ml of herbal tea or hot water
Benefits: The hot water or tea with a fresh slice of lemon stimulates the digestive system function and melt fat. Add a pinch of sea salt for helping your body to produce enzymes. Avoid fizzy drinks and instead choose green tea (which slows the development of bad bacteria in the gastrointestinal tract) instead of coffee.

10:00 AM

Walk or jog for 10-20 minutes or climb the stairs a few times, or use the treadmill or just dance. Exercise helps to pump blood and stimulates metabolism.

Eat slowly to fill you up more quickly (it can take even 20 minutes to install the full sensation), otherwise you may also want to eat too much. As well as this leads to weight gain, overeating causes apathy, because blood in the brain focuses on the digestive tract.

Complete plan for the afternoon

12:30 – 1:30 PM

Lunch Menu

Eat foods that fall between 500-700 calories as follows: one third to represent the low protein, One third – whole grains and the remaining one third – vegetables. Add a bit of fat by eating avocados, sunflower seeds or salad dressing.

Enjoy every bite of lunch and avoid taking it at the computer. Chew each bite consciously 25 times or until food liquefies in your mouth. This way you prevent undigested food from the gastrointestinal tract to become rancid and generate excessive flatulence caused by bacteria. It is also a way to produce saliva enzymes that will boost digestion and help to break down carbohydrates.

If foods are not chewed enough, a pressure will form in the abdomen and the stomach acid will reach the esophagus and will suppress. Also, intestines compression may occur, slowing movement and straining the diaphragm, resulting in constipation.

1. Include in menu 115 grams of wild salmon.
Benefits: Salmon is an excellent source of protein and omega-3.

2. Eat 1/2 cup chopped red and green cabbage and 1/2 cup sliced red bell pepper, easy precluded in the pan and seasoned with thyme and garlic.
Benefits: Cabbage is high in vitamin U, helps healing gastrointestinal mucosa, pepper is rich in vitamin C, a natural antihistamine and thyme and garlic have antibacterial, antifungal and antiparasitic properties.

3. Drink 125 ml of dark fruit juice such as blueberry, black cherry and pomegranate.
Benefits: dark fruit juice is loaded with antioxidants.

4. Eat a third of a cup of fresh or dried pineapple, figs or papaya.
Benefits: Dried fruits contain natural enzymes that help remove the stool without any problems. They help maintain balance stomach acidity. If less stomach acid will be present, fewer digestive problems (including fewer intestinal gas).

3:30 PM

Give important to your posture: keep your back straight, pull your shoulder blades back to the spine, lean over slowly as you want to put your hands in back pockets. Check your posture every hour or as often as you can.

3:00 – 5:00 PM


Eat an apple with almond butter. Apples contain fiber, antioxidants and tasty. With a tablespoon of almond butter add protein, monounsaturated fat and carbohydrate meals will cause your taste to want to eat less unhealthy snack.

Finish dinner before bedtime. If you sleep on a full stomach, you have indigestion and acid reflux, plus you gain weight. Metabolism slows during sleep, so there are more probabilities to store calories as fat.

Complete plan for the evening

6:30 – 8:00 PM

Dinner menu

Eat smaller portions of food at each meal. They are easy to digest because your body releases a limited number of digestive enzymes per meal.

1. 125 g of chicken rubbed with garlic and dried oregano and flavored with lemon juice.
Benefits: Chicken is a good source of protein, garlic and oregano is antibacterial and lemon juice contains vitamin C, which is an antioxidant.

2. Bake half a slice of pumpkin covered with a spoon of oil, 1/2 teaspoon crushed fennel seeds and a teaspoon of nutmeg.
Benefits: flax oil provides fiber and omega-3 body, fennel seeds are useful for digestion, nutmeg heating effect is an herb with calming role.

3. Eat 2 cups of sauteed spinach in which you add a tablespoon of olive oil and 1 teaspoon of crushed garlic.
Benefits: spinach green leaves are rich in magnesium, a detoxifying agent and olive oil has a bowel lubricant effect.

4. A half cup of sauerkraut, seasoned with a teaspoon of cumin seeds.
Benefits: pickles such as sauerkraut help repopulate the gut with good bacteria and caraway seeds are antispasmodic and help relieve flatulence.

5. A quarter cup of crystallized ginger or ginger tea root.
Benefits: Ginger is good for digestion balance and, used during pregnancy it helps treating nausea and motion sickness.

7:00 PM

Fiber supplements are recommended for beneficial bacteria growth in the gastrointestinal tract (which in turn may improve nervous system and immune system), softens the stool and acts as a sponge collector, helping to eliminate toxins. Start using half a dose to allow level adjustment of microbes in the body (otherwise you might as cramps and flatulence). Drink plenty of water to avoid intestinal gas.

7:00 – 9:00 PM

Physical activity: Walk for 20 minutes after dinner, accompanied by loved ones. Physical activity is any movement. This is more than suitable for the lymphatic system that helps eliminate toxins. Physical activity is a natural stress reducer which improves digestion.

8:00 – 10:00 PM


9:00 PM

Make an abdomen massage to yourself. Lie on your back in bed and rub your belly with moderate pressure in a clockwise direction starting just above the right hip, then on top of it and finally over and around his left hip. Repeat the exercise three times, always clockwise.

Other option would be a hot water bottle on the abdomen for 5-10 minutes, you’ll reheat if necessary. Heat resulting from friction massage or a hot water bottle can stimulate the digestive process, helping to expel abdominal gas, cramps and other symptoms.

10:00 PM

Sleep at least 7 hours every night or your metabolism will be unbalanced. For quality sleep at night, avoid eating spicy evening and take your last meal at least two hours before bedtime. People who sleep less than six hours a night tend to be fatter. This is explained by the fact that sleep releases leptin, a hormone that signals to the brain the satiety sensation when a person eats.




  1. Alfonso,I am surprised by your Angry Trainer Rant about dnkiring water during a meal. As a physician assistant, I agree with you that the science is not settled on this. But you saying no one, including researchers, should worry about this is ludicrous. Nutrition and hydration, as you know, are vitally important!As you stated, there are good reasons to drink water BEFORE a meal, and possibly good reasons to limit liquids during and right after a meal. And even if the science is not yet conclusive, there are excellent reasons to at least LIMIT, not eliminate, liquids during this time. These issues get complicated quickly, but think about this: the stomach’s primary job is the physical and chemical breakdown of food. One of the chief tools in this process is stomach acidity. Diluting those acids directly weakens them. This not only leads to immediate digestive problems, like gas, diarrhea, and malabsorbtion, but also long term issues like ulcers, infections, and malnutrition. Just from this one effect.So it is a very big deal. And it’s easily addressed by dnkiring before your meals, and limiting liquids during and immediately after.

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