10 Tips for Better Digestion

As the saying goes, “You are what you eat”, but the truth is we are only what we digest, absorb and assimilate. Even the best diet, which few of us consume, is only as good as what our bodies can process through proper digestion. So in the spirit of recovering from all the extra indulgences of the summer (or the holidays or whatever excuse you have), here are 10 tips to healthy digestion.

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1. Eat mindfully. Focus on what you are eating and don’t let yourself be distracted by technology, multi-tasking etc. Pre-meal cues such as the acts and smells of cooking, thinking about food and pausing to give gratitude, allow your digestive juices to start flowing.​
2. Focus on simple whole foods versus processed foods. They provide the nutrients your body craves to perform the many chemical and metabolic functions necessary to be healthy, feel good and have long lasting energy.
3. Don’t overeat. Eating too much at once challenges your stomach’s ability to breakdown your meal efficiently, forcing it to stay in there for longer than necessary. This leaves you feeling sluggish and uncomfortable.
4. Chew your Food. It goes without saying that in order to breakdown and get the most nutrients out of your food, you need to chew it thoroughly. This also gives your stomach the assistance needed to do its job efficiently. Carbohydrate digestion starts with enzymes in your saliva.
5. Exercise. Much of your digestive system consists of muscles and mechanical processes. Maintaining that muscle tone through exercise helps move food through your system more efficiently.
6. Enhance stomach acid. We are more likely to have a deficiency of stomach acid than excess. To give your stomach a boost try adding a squeeze of lemon juice or a teaspoon of apple cider vinegar to a glass of warm water before meals.
7. Gradually increase your fibre intake. Besides adding bulk to your diet to make you feel satisfied, fibre helps eliminate toxins, feeds the good bacteria in your gut and enhances elimination. Try to get your fibre from whole foods versus fibre supplements for a better balance of soluble to insoluble fibre.
8. Drink enough water. You need water to keep your tissues hydrated including your digestive system and for proper transportation of nutrients. Some water will be absorbed by the extra fibre  you are eating to improve elimination.
9. Include Probiotics.  More research is pointing to a chronic imbalance of good gut bacteria due to overuse of antibiotics, chlorine, sugar, pharmaceuticals etc. and an under-consumption of good probiotic rich food. You can supplement with a good probiotic and/or add fermented foods like sauerkraut, kimchi, miso, kefir, yogurt, kombucha etc. Make sure they are raw and contain live cultures.
10. Digestive Enzymes. If you still need some help with digestion, there are digestive enzyme foods and supplements.  Live fresh plant foods will have naturally occurring enzymes provided by nature to assist with digestion, but you can also find enzymes in supplement form at your health food store.

If you would like more assistance with digestive issues, schedule an appointment for a complimentary initial assessment and learn about our programs.
 
Tanya Sullivan C.H.N.C.
Certified Holistic Nutrition Consultant™