Get Better Digestion in 10 Easy Steps
Do you feel like your food is just sitting in your stomach for hours after you eat? Or is the opposite happening, and you are running to the bathroom before you have even finished your meal? You are not alone- believe me, I have been there. I am going to give you some of the top tips I have used to help improve the situation, and get things moving properly through the gut:
- Food Combining – When foods are combined properly, they do not sit in your stomach and rot. That rotting food feeds the bad bacteria and yeast that everyone has residing in their digestive tract. To combine food, you eat meat protein with vegetables or grains with vegetables, never meat proteins & grains together. Also, fruits should be eaten alone on an empty stomach.
- Fermented Foods – These are naturally fermented foods such as kefir, sauerkraut, pickles, etc., that, when eaten, will feed the good bacteria in your gut and balance your inner ecology. Make sure you find the raw products- they will be in the refrigerated sections of the grocery store, and they do not have vinegar added to them.
- Enzymes and Probiotics – I suggest that everyone take digestive enzymes and probiotics to help with the digestion of their food and build up their immunity. I love Digest Gold by Enzymedica and Garden of Life’s Ultra Primal Defense and Inner Eco (a liquid probiotic supplement made from coconut water, found in the refrigerated section of the nutrition department in your local health food store).
- Water – We all know we need to drink plenty of water. A little known Ayurvedic trick is to drink a glass of water 15 minutes before your meal. This will get your digestive juices flowing and your food will get digested better.
- Chew, Chew, Chew! – Did you know the average person chews their food three times before swallowing? Did you know that to optimize digestion you should chew 30 times before swallowing a bite of food??!! Really!! Do this, and it will activate all of the enzymes in your mouth to start breaking down the food, taking the burden off the stomach and small intestine. In addition, this will help you slow down while eating, which will keep you from overeating. No one likes that uncomfortable full feeling and your tummy will thank you if you if you chew more and eat less.
- Eat Loads of Fiber – Your body needs fiber to carry out toxins, excess hormones, and junk. Eating lots of water-soluble fiber, found in veggies, will ensure that you get plenty of fiber. Just don’t forget step #4! Drink lots of water, too, so that you don’t end up with bulky stool. Flax seeds (ground) and chia seeds are other great ways to add more fiber to your diet.
- Short Fasting Period – Don’t worry, I am not suggesting that you don’t eat for a day. What I am suggesting is that you take some time between meals. Give your system about 3 or 4 hours to let the food get assimilated. When your gut is constantly bombarded by food all day long, it gets confused and doesn’t work properly. Give it some time to work on that last meal before you head to the kitchen for a snack.
- Cut out Sugar and White Carbohydrates – These foods will feed the bad guys in your gut. Avoid them for less gas and bloating – and you don’t want the insulin spike that comes with them either.
- Cut out Gluten – A large percentage of Americans are gluten intolerant and do not know it. Try going without and see if your digestion works any better.
- Bone Broth and Miso Soup – The #1 most soothing and healing drink that you could ever ingest. Homemade bone broth contains all of the nutrients you need to heal your gut if it is leaky and also provides the minerals you need for strong bones. For my vegetarian peeps, miso soup is a great alternative. Miso has lots of enzymes and healthy bacteria to boost your immune system and soothe your gut.
If you incorporate some or all of the tips, you will ease in to better digestion and the tummy troubles will start to improve.
Try them out and let me know how you do. Or if you feel you need more guidance, don’t hesitate to schedule a time to see me. You can do that here!
Sending you much love!