According to research by the National Library of Medicine, most Americans lack the nutrients needed to sustain a good digestive system. Poor nutrition has resulted in a lack of essential nutrients such as Vitamin D, calcium, potassium, and fiber. These nutrients are vital for the body and for improving digestive health. 

For example, vitamin D helps reduce the risk of inflammatory bowel diseases like Crohn’s disease. In addition, calcium helps support muscle function, including those in the digestive tract, ensuring food moves seamlessly through the system. 

Due to poor eating habits, these nutrients are sometimes not absorbed in the body, causing digestive health issues such as constipation. Oral nutritional supplements can help to solve this by ensuring that essential micronutrients such as proteins are absorbed in the body, improving immunity and digestive health. 

This article discusses how nutrition can improve digestive health and the best dietary practices for active individuals.

Understanding Digestive Health and Its Impact on Fitness

Digestive health is a branch of science that deals with the proper functioning of the digestive system. The digestive system consists of parts such as the liver, pancreas, stomach, and intestines. 

A healthy digestive system should be able to absorb the essential nutrients required by the body to stay healthy and energetic. The digestive system should also be able to produce energy and protect the body from conditions such as constipation, indigestion, and bloating.

The digestive system has three main functions. The first is breaking down food into nutrients that will be absorbed into the body. The second function is to absorb the nutrients through the small intestines. The small intestines also absorb vitamins, fats, proteins, and carbohydrates.

Lastly, the digestive system is also responsible for eliminating the waste {fecal matter} through the large intestines. 

Why Does This Matter to Athletes?

According to Johns Hopkins University, athletes require a healthy digestive system to ensure their body gets the right amount of nutrients at the right time. For example, athletes can drink applesauce during an active competition because it is easy to digest. If you have a bad digestive system, the benefits of the applesauce will not be felt. 

Athletes involved in high-intensity activities, such as marathoners and swimmers, break down carbohydrates into glucose. The glucose is then stored as glycogen in the liver and muscles. It is this glycogen that is converted into energy during competitions. A bad digestive system will be inefficient and hence produce less energy. 

Lastly, a good digestive system ensures fast muscle repair and growth. This is because it absorbs the right amount of nutrients at the right time. Good nutrient absorption also supports better oxygen circulation in the body, which is essential for endurance and overall performance—especially for those making healthy lifestyle adjustments to support optimal blood oxygen levels.

Key Nutrients That Support a Healthy Digestive System

You must eat foods with the proper nutrients to ensure a healthy digestive system. An example is foods rich in fiber. This can either be soluble or non-soluble fiber. Soluble fiber is found in legumes, oats, and flaxseeds. Non-soluble fiber is found in whole grains, vegetables, and nuts.

Fiber is essential because it helps regulate bowel movements and prevent constipation. In addition, it provides food that is beneficial to gut bacteria, which helps improve microbiome balance. 

 Other key nutrients are:

Probiotics

Probiotics are live microorganisms found in fermented foods and drinks such as yogurt. Probiotics are beneficial bacteria that aid digestion, boost immunity, and reduce inflammation.

Water

Drinking at least 2-3 liters of water daily is recommended for fitness enthusiasts. It is also advisable to eat water-rich foods such as watermelon and oranges. Water helps to hydrate the body and break down food for better nutrient absorption.

Not drinking enough water can result in slow digestion, bloating, constipation, and reduced nutrient uptake.  As a result, the energy levels drop.

Healthy Fats

Not all fats are bad. Fats such as Omega-3 fatty acids make the gut healthy by aiding nutrient absorption and reducing inflammation. Omega-3 also encourages the growth of good bacteria, boosting the immune system. Omega-3 can be found in flaxseeds, walnuts, and fatty fish. 

Lastly, protein plays a key role in supporting muscle repair and recovery. It also helps maintain a lean body mass and produce digestive enzymes.

Meal Timing and Its Impact on Digestive Health

Meal time is important for active individuals, especially those in strenuous sports. The best pre-workout nutrition for athletes should include carbohydrates, proteins, and healthy fats.

Carbohydrates provide energy, while proteins help with muscle endurance. Avoid foods high in fat or fiber as they digest slowly, causing bloating.

Eat at least 30-60 minutes after the workout for optimal recovery. Eat foods rich in proteins to repair damaged muscle tissue and carbohydrates to restore glycogen levels. In addition, drink plenty of water to replace that already lost through sweat.

Avoid eating food too close to bedtime, as this can cause indigestion. This is because, in the evening, the body’s metabolism slows down. Also, eating too close to bedtime increases the risk of heartburn.  Eat 3-4 hours before bedtime to improve sleep quality and promote digestive health. 

Common Digestive Issues in Active Individuals and How Nutrition Can Help

Active individuals experience several forms of digestive issues due to factors such as rapid food consumption and high-energy food diets. The most common digestive problem is bloating.

Bloating is caused by eating too much fiber too quickly. This mainly applies to foods such as beans and whole grains. Bloating also happens when you eat too fast.Incorporating foods like pineapple, which contains the enzyme bromelain, may help support digestion and reduce bloating in some cases..

Another common digestive issue is acid reflux or heartburn. This can be caused by eating too spicy foods and lying down too soon after eating large meals. Active individuals also suffer from constipation due to dehydration. Lastly, there is also the problem of gluten intolerance, which causes stomach pain. 

In conclusion, a strong digestive system is the foundation for good health. This is especially so for active individuals who rely on efficient nutrient absorption for energy and muscle recovery. Poor dietary habits lead to nutrient deficiencies that cause digestive issues such as bloating and acid flux.

As an active person, make informed dietary choices and time your meals wisely. A strong gut system is the powerhouse of an active and thriving body!