5 Quiktips for Improving Digestion
by: Cassandra Piazza
Digestion is so much more than chewing and swallowing. It’s the process by which our body breaks down food and absorbs nutrients to create energy and provide nourishment for every living cell in our body
The truth is that good digestion for some, is the missing link to good health and fat loss! Unfortunately, digestive issues nowadays are so common that some consider the symptoms normal. We’re here to tell you that poor digestion is NOT NORMAL and you should be paying attention to how you digest if you want better results from your body.
Signs you may have digestive issues:
- Bad breath
- Acid reflux
- Growing list of food intolerances
- Abdominal discomfort after consuming food
While digestive issues may be complex, we have listed some simple #quiktips that are easy to do and can help with digestion right away! Please note that these tips are guidelines to healthy and mindful living and are not a substitute for medical advice. Always consult a doctor if you are having digestive issues.
1 Eat distraction free
Ever start salivating around lunchtime when you see an advertisement for something delicious? The process of digestion starts the moment our brains begin to think about food. If your brain is focused on your Instagram feed or your current Netflix addiction it won’t be as effective in facilitating the processes for effective digestion. Carve at least 15 minutes out of your day, per meal, to sit and eat mindfully, free of distraction.
2 Chew your food adequately
When you start chewing, your stomach releases digestive enzymes that your body uses to absorb nutrients and create energy – the more you chew, the more enzymes are activated and the better you digest!
3 Take a probiotic daily
The ecosystem of good and bad bacteria in your gut is called your gut microbiome. Probiotics aid in the development and maintenance of a healthy gut microbiome by facilitating growth of good bacteria. Probiotics introduce helpful strains of good bacteria that populate the gut and improve balance between good and bad bacteria. Having a balance of good bacteria in the gut is associated with better digestion, positive mood, a more active immune system and less food allergies.
4 Get in your fiber
High fiber foods such as whole grains, greens and legumes help to keep food moving through the digestive tract. Women should aim for at least 25g of fiber a day and 35g a day for men. Animal protein eaters should be especially aware of getting enough fiber. The slower bowel transit time associated with eating meat can put you at a higher risk for diseases associated with the digestive tract. Make sure you pair meat with dense vegetables or high fiber fruits to ensure timely elimination. As a bonus, the fermentation process that occurs with some fibers in the gut, feed your good bacteria further improving the gut microbiome!
5 Boost your stomach acid
In order for food to be released from the stomach into the small intestine, where most of the digestion takes place, it needs your stomach acid to turn your solid food into liquid. A shot of apple cider vinegar before a meal can help to boost stomach acid. Also, try minimizing liquids during meals to prevent diluting your stomach acid too much.
We would love to hear what you thought of our Quiktips! Please leave a comment below!