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Mentioned in this Episode
8 Ways to Improve Your Digestion Naturally!
Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.
However, when these symptoms occur frequently, they can cause major disruptions to your life and can signal some deeper issues.
Fortunately, diet and lifestyle changes can have a positive impact on your gut health.
Eat Real Food! Eat Savvy Diet.
The typical Western diet — high in refined carbs, saturated fat and food additives — has been linked to an increased risk of developing digestive disorder.
Food additives and poor food choices can contribute to increased gut inflammation, leading to a condition referred to as leaky gut.
Inflammatory processed fats and trans fats are found in many processed foods. They’re well-known for their negative effects on heart health but have also been associated with an increased risk of developing ulcerative colitis, an inflammatory bowel disease.
Then we have artificial sweeteners and flavours, which may cause digestive problems. Many of these process foods have been linked to gut bacteria imbalances and further problems like (IBS), ulcerative colitis and Crohn’s disease
Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.
Check out the Eat Savvy Diet and how to get started!
Get Plenty of Fibre
A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS.
Fibre can be soluble absorbing water and bulking up your stool, insoluble fibre acting like a scrubbing brush and then there’s prebiotic fibre – a type of fiber that feeds your healthy gut bacteria. Diets high in this fiber have been shown to reduce the risk of inflammatory bowel conditions
Prebiotics are found in many fruits, vegetables. some grains – but there’s host pot problems for most people with grain-based diets from our experience.
Insufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have high water content.
Practice Mindful Eating!
It’s easy to eat too much, too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.
Mindful eating is the practice of paying attention to all aspects of your food and the process of eating.
Studies have even shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS.
Chew Your Food
Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.
Poor chewing has been linked to decreased nutrient absorption
When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.
Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs in your meal.
In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.
Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.
‘Prime the system’ by starting your meal with bitter foods
To help increase enzymes so that your body is ‘primed’ to digest your meal, you can take 1 tsp apple cider vinegar mixed with a little water or by eating something bitter before your meal.
Start your meal with a green salad with bitter greens such as rocket, kale, mustard greens, and endive. You could even enjoy these bitter greens with an apple cider vinegar dressing!
Avoid drinking a large glass of water with your meal
The water you drink during a meal can dilute stomach acid and digestive enzymes, which reduces digestion and absorption of nutrients. It’s best to avoid drinking water for at least 30 minutes before or after your meal.
Incorporate Gut-Supporting Nutrients
Certain nutrients may help support your digestive tract, like digestive enzymes & probiotics
Enzymes and probiotics are the bio-workers that digest food into usable components and reassemble them into new tissue. Enzymes do over 25,000 different functions in the body.
Most people have drained their “enzyme bank accounts” due to eating processed food and stress.
Supplementing with enzymes and probiotics really helps to increase the assimilation of nutrients and increase performance and overall health.
Probiotics are beneficial bacteria that may improve digestive health when taken as supplements. These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.
Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS. What’s more, they may improve symptoms of constipation and diarrhea
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