I. What is the digestive system?

The digestive system consists of many organs, including the digestive tract (starting from the oral cavity where food is received, followed by the esophagus, stomach, intestines, and finally the rectum and anus) and supporting organs that function to secrete digestive enzymes (liver, pancreas).

The main function of the digestive tract is to digest and absorb nutrients from food and create energy for the body. In addition, the digestive system also has the function of detoxifying and excreting waste products from the digestive process.

Nutrition to prevent digestive disorders in children

Throughout the digestive tract, most of the food is broken down, dissolved and further broken down by digestive juices, turning them into simple molecules, small enough in size and in the most easily absorbed form such as:

• Proteins break down into amino acids;
•  Fats break down into fatty acids and glycerol;
•  Carbohydrates break down into simple sugars.

In addition to its digestive function, the digestive system is considered the second brain, and operates according to the brain-gut axis: The gut and brain have hormonal, immune and neurological links, through the central nervous system and the enteric nervous system that govern the function of the gut...

II. What is a healthy digestive system?

A healthy digestive system includes good digestion and absorption functions, with little or no gastrointestinal diseases such as constipation, diarrhea, abdominal pain, loose stools, etc. At the same time, the intestinal microflora is balanced and enhances the role of beneficial bacteria in the body.

If the digestive system is not healthy, it can lead to poor absorption of water, electrolytes, nutrients, bile salts, vitamins, trace elements, etc. This leads to a deficiency of vitamins, proteins, minerals, carbohydrates and other nutrients important for the development and regulation of the body. If not treated promptly, it will lead to serious consequences.

Therefore, protect the health of your digestive system, thereby helping to improve the quality of life, both physically and mentally.

III. Proper nutrition helps keep the digestive tract healthy

Proper nutrition will help the body stay healthy, by providing energy, nutrients, and micronutrients; thereby helping to enhance the function of organs in the body.

To maintain a healthy digestive system by consuming the right foods and adopting proper eating habits, follow these tips:

1.  Drink enough clean water every day according to recommended needs

1.1. The role of water

• Water accounts for 70-80% of body weight depending on age, and plays a role in transporting nutrients and oxygen needed for cells, nourishing cells in all body activities.
• Water helps regulate body temperature, helping the body adjust better to changing weather.
• Water helps convert food into energy and helps the body eliminate toxins through urine and feces.
• Water also lubricates joints, helping them to function smoothly and rhythmically and avoiding injury...

Therefore, providing enough water is essential for general health and digestive health in particular.

2.2. How much water is enough?

Each person's water needs depend on age, weight, level of physical activity, physiological condition, disease status, and weather conditions. According to the National Institute of Nutrition's Nutrition Pyramid for All Ages, the basic recommendations for water needs are calculated as follows:

• Children from 15 to 18 years old and adults: 8 to 12 units of water/day (8 to 12 glasses of water/day).
•   Children from 12 to 14 years old: from 8 to 10 units of water
• Children from 6 to 11 years old: 6 to 8 units of water.
• Children from 3 to 5 years old: average 6 units of water/1 day
• Pregnant women: water intake increases according to the stages of pregnancy: for pregnant women in the first 3 months, increase 1 unit of water compared to normal: 9 units of water
• Pregnant women in the second trimester: increase 2 units of water compared to normal: 10 units of water
• Pregnant women in the last 3 months: increase 3 units of water compared to normal: 11 units of water.
• Breastfeeding women: increase 4 units of water compared to normal: 12 units of water.

In which 1 unit of water is equivalent to 1 cup of 200ml of water.

However, it should be noted that pregnant women with preeclampsia (high blood pressure with proteinuria and/or edema) need to reduce their water intake as directed by their doctor.

The best types of water to use are clean water (filtered and sterilized) or boiled water that has been cooled. Fruit juice, milk without added sugar, vegetable juice and soup. Limit children's intake of carbonated drinks, soft drinks and drinks high in sugar.

2.  Provide enough fiber

Fiber is a gift from "mother nature" that helps to strengthen and protect our health, but many people do not know about its role and do not use this gift properly, leading to negative consequences for health.

Fiber along with water helps regulate bowel movements, limiting constipation or diarrhea. Fiber helps maintain intestinal health such as reducing the risk of hemorrhoids, reducing the risk of colorectal cancer, preventing colon diseases...

Fiber helps control hunger by causing a feeling of fullness for longer, helping you eat less, an effective solution to maintain a healthy weight.

Fiber helps prevent non-communicable diseases such as diabetes, cardiovascular disease, dyslipidemia... Fiber can help reduce total blood cholesterol levels by reducing low-density lipoprotein (LDL-Cholesterol) - a "bad" type of cholesterol.

Additionally, fiber may help lower blood pressure and improve overall heart health.

 

Provide enough fiber to keep the body healthy

Fiber is often divided into soluble fiber and insoluble fiber. Soluble fiber helps reduce cholesterol and glucose in the blood, found in oats, peas, beans, apples, citrus fruits, carrots, barley... Insoluble fiber helps reduce constipation, often found in whole wheat flour, nuts, beans and vegetables, such as cauliflower, green beans and potatoes,...

Different sources of fiber have different benefits. Soluble fiber helps keep liquid in the digestive tract, making stools softer. Insoluble fiber adds bulk to food, making it easier for food to move through the digestive tract. Some types of fiber also feed the beneficial bacteria in the gut, which helps the good bacteria outcompete the bad bacteria in the gut.

3.  Eat enough and balanced fat

Fat is a source of energy for the body, protects organs, is a component of cells, and helps the body absorb fat-soluble vitamins (vitamins A, D, E, K).

Foods high in fat tend to slow down digestion, which can lead to constipation. Diets high in fat and protein and low in fiber can lead to changes in the diversity of the microbiome and potentially cause intestinal dysbiosis.

Fat includes saturated fat and unsaturated fat. A reasonable diet needs to meet the need for a balance between saturated fat and unsaturated fat, depending on age, gender, physiological condition, and disease status.

Fat is essential in the daily diet, so choose foods containing healthy fats (fat from fish, nuts, vegetable oils, etc.), limit foods containing unhealthy fats (fat in processed foods, fast foods, fried oils/fats, etc.). The diet should combine fatty foods with fiber-rich foods to make them easier to digest.

4.  Provide enough protein

Protein has many roles in the body. Protein helps repair and build tissues and organs, helps with metabolic reactions, and coordinates body functions. Protein also helps form the structure of the body, and protein maintains proper acid-base balance. Protein keeps the immune system healthy and is a source of energy for the body.

Protein and amino acids are products of protein metabolism when entering the body, affecting the structure and activity of intestinal microflora, helping to improve intestinal microflora and mucosal immunity, thereby benefiting the intestines as well as general health.

Protein also comes from two main sources: animals (meat, fish, eggs, milk, etc.) and plants (rice, beans, nuts, etc.). It is necessary to provide enough protein as recommended for a healthy diet, but fatty meats should be avoided, and lean meats should be chosen, such as skinless poultry or pork loin, lean fish, etc.

Red meat (meat from livestock) is a source of protein, fat, vitamins and minerals for the body, is a major component of the Vietnamese diet and is increasing rapidly. However, many studies have shown that consuming more than the recommended needs will increase the risk of digestive tract cancer. Therefore:

5.  Eat enough starch and whole grains (carbohydrates)

The main function of carbohydrates in the body is to provide energy; store energy in the form of glycogen, mostly in the muscles and liver, maintaining stable blood sugar levels between meals and during the day; create important molecules such as RNA, DNA, ATP...; when there is enough glucose in the body, it will prevent protein breakdown to create energy for the body and support normal fat metabolism; in addition, carbohydrates are also a source of fiber for the body.

Dietary carbohydrates are largely classified as digestible and indigestible. Digestible carbohydrates such as cereals and tubers are broken down by digestive enzymes to produce energy. Indigestible carbohydrates can be divided into fermentable and non-fermentable fibers. Fermentable fibers are fermented by the intestinal microflora, producing a variety of beneficial substances, including short-chain fatty acids, which alter the structure and activity of the intestinal microorganisms in a way that is beneficial to health. Fiber is fermented into organic acids that act as an energy source for other bacteria, as well as for the intestinal epithelium and peripheral tissues...

Some studies have shown that diets high in monosaccharides and disaccharides increase the risk of Crohn's disease and ulcerative colitis as well as pancreatic cancer. In addition, consumption of fructose, an indispensable sweetener in the food industry, can cause intestinal dysbiosis and consumption of artificial sweeteners can cause metabolic disorders by changing the intestinal flora.

Many studies have also shown that a high-carbohydrate diet alters the gut microbiota, which is linked to metabolic diseases such as type 2 diabetes. Indigestible carbohydrates are food for gut microbes, so low-carb and no-carb diets, or diets high in simple sugars, disaccharides, and refined carbohydrates can also disrupt the balance of microbes in the digestive tract by starving the microbes.

Whole grains are high in fiber and indigestible carbohydrates, such as beta-glucan. These carbohydrates are not absorbed in the small intestine and instead travel to the large intestine to promote the growth of beneficial bacteria in the gut.

Therefore, to help the digestive system healthy, you need:

• Eat enough starchy foods and encourage the use of whole grains (brown rice, germinated brown rice, semi-milled rice, etc.),
• Fruits, vegetables, legumes, low-fat milk…,
• Limit foods such as candy, honey, dried jam, dried fruit,
• Adequate carbohydrate intake should be provided as recommended, with adults needing at least 130g of carbohydrate per day.

6.  Eat a variety of foods to provide enough vitamins and minerals.

Vitamins and minerals are essential nutrients because they play many roles in the body. Because they are only needed in very small amounts, getting enough of these nutrients is beneficial to health and avoiding too much can be harmful. Maintaining a healthy diet is still the best way to get the vitamins and minerals your body needs.

Provide enough vitamins and minerals according to the needs of each age and each stage of development, paying full attention to both fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B, C, etc.). Eat enough vegetables and fruits every day, paying attention to increasing the balance between yellow, red, dark green vegetables and fruits (carrots, gac, spinach, etc.) and less colorful vegetables and fruits (squash, kohlrabi, etc.).

Vitamin B12 helps promote gut health. Adequate levels of vitamin B12 and vitamin C also help with iron absorption. Gut bacteria need iron to function properly, and iron can also help your healthy gut bacteria thrive. Vitamin D supports digestion, immunity, and calcium absorption. Zinc is a micronutrient that supports the production of digestive enzymes and promotes appetite.

There are hundreds of species of bacteria in the gut, each of which plays a specific role in health and requires different nutrients to thrive. In general, a diverse microbiome is considered a healthy microbiome. A diet that includes a variety of foods can lead to a more diverse microbiome.

Eat healthy to protect your health.

7.  Maintain family meals, eat on time, choose healthy foods

Eating breakfast, lunch, dinner and snacks at the same time every day allows you to digest food properly. When you do not eat at the right time, your stomach will be overworked, leading to bloating and indigestion. You should prepare a meal every 3 to 4 hours to avoid being too hungry or overfed, thereby helping the body to digest and absorb nutrients best.

In addition, sleep plays a very important role in the physical and mental development of children. When getting enough sleep, the spirit is always excited, active, helping to increase work and study efficiency. For children, getting enough sleep also helps children grow taller because during their sleep, growth hormone is secreted a lot, stimulating the physical development of children.

You should maintain a reasonable work and rest schedule; always keep a happy spirit, reduce stress as much as possible, combined with daily physical exercise will help the body regain its health in general and contribute to a healthy digestive system in particular.