9 Tips for Better Digestion
fruit in the morning, by itself
The old Ayurvedic tradition of food combining has received a lot of attention in wellness recently. The idea is that by pairing certain foods with each other and avoiding certain foods together, we achieve optimal digestion and absorption. Food combining might not be for everyone, but one thing I swear by is leaving fruit for itself. Fruit is one of the quickest foods to digest. If we pair fruit with something that takes longer to digest, such as animal protein, the fruit sits in our stomach, cannot exit our body because the protein blocks it and begins to ferment. This can cause gas, bloating, or even constipation. A berry tart for dessert is excellent now and then, but if you are a big fruity, try keeping consistent with having fruit blended with greens, with some coconut yogurt, or by itself in the morning to avoid unnecessary tummy troubles.
no drinks with meals
Have you ever visited another country, gone to dinner, and found it frustrating you had to ASK for water? America is one of the few countries that automatically serve water with our meals at a restaurant. The reason you don’t always get water when you dine while traveling likely falls back to another digestion tradition – water with meals dilutes your stomach acid, making it that much more difficult to digest your food. Try avoiding drinks 30 minutes before and after meals to balance stomach acid and help digestion. If you are going to have a drink, warm tea is a better option. In Japan, they serve green tea with meals to encourage digestion. A glass of red wine might be another good option because it can also help with digestion.
probiotics
All the rage and totally worth the hype - probiotics. However, it’s crucial to find probiotics that work for you. Our microbiomes are incredibly diverse, so while probiotic quality should remain consistent among better brands, not all bacteria are meant for everyone. It’s also important to give your gut a chance to adjust to new probiotics. Some probiotics can actually impair digestion for the first couple of weeks, causing bloat or constipation. This will likely downsize after a couple of weeks, and your gut buddies will be thrilled.
fiber + water
We know fiber is extremely important for digestion. Our gut buddies thrive off of it, it pushes food through our intestines, and it makes us fuller for longer. But did you know if you don’t drink enough water, the fiber won’t process as efficiently? Many people who consume a lot of fiber need to make sure they are also consuming a lot of water. Without it, that fiber builds up and sits in your stomach. Hydration is key!
movement
Get things flowing with a simple flow. Activating your muscles and getting your heart pumping triggers your digestive system. Exercise has also been shown to balance gut bacteria. Anything from a long walk to 10-minute abs to a cycling class should help stimulate the muscles in your digestive system. Even some gentle stretching might release any tension that builds up while being stagnant.
de-stress
I’m sure we’re all aware of the physical symptoms stress can cause. One that might be a little less obvious is constipation. When we are in a constant state of stress, our body sends blood to our more vital organs, preventing blood flow to the less vital organs like the stomach and intestines. Stress can also affect your gut lining and reduce good gut bacteria. Next time you’re having some tummy troubles, take a deep breath, do some yoga, or take a bath.
chew your food
Obvious? You would be surprised at how many people don’t properly chew their food. We’re distracted, in a hurry, or too tired. Digestion starts in the mouth. Which means, the more we break down the food with our teeth and saliva, the less work the rest of the team has to do. Eating mindfully and slowly encourages the breakdown of food before you even swallow. Take your time and avoid extra bloating or cramping.
tea
Tea has so many amazing benefits for all aspects of health. Three of my favorites for digestion are peppermint or mint, ginger, and dandelion. Peppermint tea is great for an upset tummy. It helps calm the digestive system and eliminate bloat. Ginger tea is helpful for nausea and digestive discomfort. Dandelion root is not only great for digestion and reducing bloat, it also helps detoxify the liver. All of these are diuretics so make sure to drink plenty of water alongside them.
supplements
I always like to get to the root of problem before adding supplements to my routine, but if I can’t seem to figure it out, or I’m just too uncomfortable, there are a few that help. Digestive enzymes are a big one. These help your stomach break down food and aid in the digestive process. Papaya or papaya enzymes help break down proteins into smaller segments making them easier to digest. Aloe vera is another great supplement. I always take this when traveling. It helps limit irritation in the stomach and smooth the digestive tract. Lastly, inulin fiber. I take inulin every day. It’s also a great prebiotic. At first, the increased fiber may cause more bloat and discomfort, but similar to probiotics, this is just your body adjusting. It works wonders for helping digestion once your body adapts.
