Food Weighing You Down? Here's some help!

By Marcus Morgan, M.Ed., Exercise Science, Fitness Professional

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Fast food and poor hydration are the beginning of food heaviness, irregularity, and constipation. Heavy food and a poorly working digestive system can be a literal pain in your day, leading to a change in your daily agenda, and happiness for the week. By following the important list below, you will find yourself feeling refreshed and relieved from heavy eating and its side effects.

Do jumping or hopping exercises

Sometimes it can be as easy as performing light bunny hopping for 30 seconds or jogging up and down the sidewalk to get your intestines to move digested food in the direction that you need it to go—into the toilet. Drink water during these bouts of exercise and you may be surprised how well your body responds to physical activity.

Drink warm water and lay down.

Drinking water alone naturally supports the skin, muscles, and joints. Water helps the body cells absorb nutrients and fight infections. It also prevents problems with bowel waste movement and increases natural intestine lubrication. Drinking a few glasses of warm each day might offer even more benefits to your digestive health.

Take in prune juice and prunes

Eating prunes or dried plums, can alleviate stomach fullness. Dried plums and prune juice, can prevent constipation and may prevent colon cancer by keeping you regular and healthy. Prunes are a natural fruit resulting from dried plums. The nutrients found in prunes can help control obesity,diabetes, and cardiovascular diseases with the fiber it contains. Fiber and natural ingredients found in prune juice and plums can be very beneficial to regularity.

Use probiotics

Probiotics are foods or supplements that contain harmless, live microorganisms that can maintain or improve the "good" bacteria (normal microflora) in the body—Did you know that you have bacteria in your gut that naturally exist? This is why laxatives aren't the best for relieving fullness in the stomach. On the other hand, Pre-biotics are found in foods (typically high-fiber foods) that act as food for human microflora, your "good" bacteria. Pre-biotics are used with the intention of improving the balance of your natural microorganisms. Both probiotics and prebiotics help break down food matter for easy removal from your gut, they are considered enzymes.

Examples of...

Probiotics - yogurt and sauerkraut ; there are also probiotics supplements that can be purchased.

Prebiotics- whole grains, bananas, greens, onions, garlic, soybeans and artichokes.

Enjoy fleshy fruits

Fruit, both dried and fleshy, is loaded with fiber and is one of the foods that help relieve constipation. In addition to drinking water, fiber helps give your stool the right consistency to pass easily. Good fruit choices for stomach fullness relief include raisins, prunes, figs, bananas, apples, and applesauce.

Eat natural fiber

Try adding whole grains for natural fiber into your diet. Fiber can help push food waste out the body, allowing you to feel lighter , LOTS OF WATER should be consumed ( if not careful, fiber could be a bad thing and create constipation) when eating fiber. You can find fiber in whole-grain bread, oatmeal, ground flax seed, barley, and wheat bran cereal. Your goal for fiber should naturally be up to 35 grams of fiber a day, if you desire to improve bowel movements. This could include eating one ounce of wheat bran cereal, which gives you 10 grams of fiber alone. Vegetables are also high in fiber and can help prevent and relieve stomach fullness including pinto beans, legumes, salads, and raw vegetables

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