The Best Ways to Improve Digestion
Digestive issues are a widespread concern affecting many people, with many potential triggers contributing to their complexity and variability.
Medical professionals associate inadequate digestion with elements like psychological tension or gastrointestinal disorders.
Good digestion is essential for overall health and well-being. When your digestive system functions optimally, you experience increased energy, improved nutrient absorption, and reduced risk of gastrointestinal disorders
. Fortunately, natural remedies such as diet and lifestyle alterations can enhance digestion. Here are some of the best ways to improve digestion and promote a healthy gut:
Incorporate Bile Salt Supplements For Optimal Digestion
One of the most effective ways to enhance digestion is by incorporating bile salt supplements into your diet.
There are various advantages of bile salt, such as improved fat digestion and enhanced nutrient absorption.
Bile salt emulsifies fats, breaking them into smaller particles that are easier for the body to digest.
This process facilitates the absorption of fat and fat-soluble vitamins like A, D, E, and K. Therefore, you’d want to include these supplements in your meals for optimal digestion.
Chew Your Food Thoroughly
A significant portion of effective digestion occurs in the oral cavity, making mindful chewing an essential starting point for this intricate process.
When you consume meals hastily or swallow your food, it hampers digestion. However, chewing your food thoroughly breaks it into smaller pieces and turns it into a semi-liquid state before swallowing.
This makes it easier for your digestive enzymes to break it down further.
Additionally, chewing triggers the production of saliva. This lingual fluid contains two crucial enzymes: amylase and lipase.
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Amylase starts the breakdown of complex carbohydrates into simpler sugars, while lingual lipase initiates fat digestion.
These enzymes begin the digestive process even before the food reaches the stomach, thus facilitating easier and more efficient nutrient absorption.
Saliva also combines with solid food, facilitating its smooth transition into the intestines. Adequately chewed food is easier for the stomach to digest.
This reduces the time food stays in the stomach, thereby reducing the risk of acid reflux, which can lead to heartburn.
Additionally, the saliva produced during chewing neutralizes gastric acid and aids in moving food through the digestive tract, further preventing acid reflux and heartburn.
Consume A High-Fiber Diet
Including ample fiber in your diet is another excellent way to improve digestion. Fiber is a non-digestible carbohydrate in plant-based foods, such as fruits, vegetables, whole grains, and legumes.
It aids in maintaining the well-being of your colon by eliminating detrimental bacteria and toxins and accelerating the passage of ingested substances through your body.
This implies that any harmful substances you might have ingested have a reduced duration within your system.
Also, fiber adds bulk to your stool, promoting regular bowel movements and preventing constipation.
Moreover, it acts as a prebiotic, nourishing the beneficial bacteria in your gut.
These gut bacteria can help break down fiber, producing short-chain fatty acids that contribute to a healthy gut environment.
Proper hydration is a cornerstone of effective digestion. If constipation is an issue, you might not be drinking enough.
Water not only softens stool for ease of passage but also facilitates nutrient breakdown and absorption, enhancing overall digestive health.
Without sufficient water intake, your digestive system may become sluggish, leading to digestive discomfort and poor nutrient absorption.
Thus, aim to drink at least eight glasses of water daily. However, this depends on your body size, level of physical activity, environmental factors, and overall health.
For example, increasing water intake during hot weather or when you experience increased physical activity is necessary.
Manage Stress Levels
Stress can significantly impact your digestion. It’s essential to recognize the interconnection between your brain and digestive system.
When stressed, your body can redirect blood flow away from your digestive system.
This can lead to decreased enzyme production and impaired digestion. Chronic stress may also disrupt the balance of gut bacteria, worsening conditions such as irritable bowel syndrome (IBS) and ulcers.
Therefore, seek out activities that alleviate stress and bring joy, making them a consistent part of your routine.
Implementing techniques, such as deep breathing exercises, meditation, and regular exercise, can help reduce stress levels and promote better digestion.
Wear the Right Gear
In today’s fast-paced world, rushing through meals or eating on the go is common. However, practicing mindful eating can greatly benefit digestion.
Avoid or restrict the consumption of foods that trigger discomfort.
Some individuals may experience issues with foods that cause gas, such as carbonated beverages or fatty foods like cheese or deep-fried meals.
Also, acidic foods like citrus fruits, tomatoes, and tea, can pose challenges for others.
So, consider eating mindfully by paying attention to your body’s hunger and fullness cues. This lets your body properly signal when satisfied, preventing overeating and promoting optimal digestion.
Also, be mindful of every aspect of your food, including its temperature, ingredients, texture, and flavor.
This can mitigate prevalent digestive problems like bloating or indigestion. Besides, avoid distractions like smartphones during meals, and take the time to enjoy food.
Ready to Improve Your Digestion?
Improving digestion is essential for your overall health and well-being. Small changes, as outlined above, can promote a healthier gut.
Therefore, start implementing these strategies today and reap the benefits of improved digestion.
Most importantly, if you have any persistent digestive issues after implementing these tips, consider seeking medical assistance for guidance and treatment.
Remember, a healthy digestive system is critical to a healthier you.
Do you have any more tips to improve digestion?
Let me know, til then—cheers m’deres!
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Nancy Polanco is a freelance journalist, lifestyle content creator, and editor of Whispered Inspirations. She is a proud Mom to Gabby and Michaela and partner and best friend to Darasak. Having worked as part of a health care team for almost a decade, Nancy is happy to be back to her passion. She is a contributor to the Huffington Post, TODAY’s Parents, and an Oprah Magazine Brand Ambassador.