Maintaining digestive health is an important part of an overall healthy lifestyle. The digestive system is not only responsible for digesting food, but also affects nutrient absorption, the immune system, and even mood.
One of the main elements that supports digestive function is dietary fiber, a component that usually comes from plant foods that are not digested by the body, but are very beneficial because they are “food” for good bacteria in the large intestine.
The balance of gut bacteria is what keeps the digestive system optimal. When fiber intake is sufficient, the natural fermentation process will produce important compounds such as short-chain fatty acids (SCFAs), which play a role in strengthening the intestinal lining, reducing inflammation, and supporting the immune system, as explained in Nature Reviews Gastroenterology & Hepatology (2020).
Here are three simple tips to keep the digestive system healthy.
1. Increase Consumption of Dietary Fiber
Dietary fiber consists of two main types: soluble and insoluble fiber. Soluble fiber helps control blood sugar and cholesterol levels, while insoluble fiber helps smooth bowel movements and prevent constipation. Both types of fiber are equally important for maintaining overall bowel function.
According to the Harvard T.H. Chan School of Public Health, adults need around 25–30 grams of fiber per day, but the average consumption of the community is still far below this figure. Sources of fiber can come from vegetables, fruits, whole grains, nuts, and from low-fat proteins such as certain fish.
2. Stay Active
Physical activity has been shown to have a direct link to digestive health. Body movement can help stimulate intestinal motility, which is the ability of the intestines to push food through the digestive tract. Activities such as walking lightly after eating can even speed up the digestive process and reduce feelings of bloating or gas.
Research published in the World Journal of Gastroenterology (2019) found that regular exercise can increase the diversity of gut microbiota, a collection of good bacteria.
3. Get enough fluids
Water is essential to help fiber work effectively in the digestive tract. Without enough fluids, fiber can cause constipation instead of helping with bowel movements. Water also supports the production of gastric juices and digestive enzymes, and helps optimal nutrient absorption.
According to the European Journal of Clinical Nutrition (2021), the combination of adequate fluid intake and optimal fiber can improve bowel movement quality, increase digestive comfort, and prevent various intestinal disorders.
Tilapia Fish: Dietary Fiber from a Healthy Protein Source
In addition to vegetables and fruits, one food source that can support digestive health is Regal Springs Indonesia tilapia fish. Uniquely, tilapia is not only known as a low-fat and high-protein fish, but also contains 5 grams of dietary fiber per 100 grams of serving. This amount meets 16% of the daily Recommended Dietary Allowance (RDA) for fiber.
By consuming tilapia as part of a balanced diet, the body not only obtains high-quality protein, but also additional fiber intake which is important for maintaining optimal intestinal function.
Let’s Maintain Digestive Tract Health!
Maintaining digestive tract health can start with simple steps: consume fiber regularly, stay active, and drink enough water. This combination supports intestinal function, improves microbiota balance, and increases daily comfort.
For a practical and healthy choice of fiber source, Regal Springs Indonesia tilapia fish is an alternative worth considering, combining the benefits of protein and fiber in one delicious and nutritious dish.
