Five Ways To Improve Your Digestion!
When I was a bit younger, I didn’t really know anything about digestion. I just figured we ate food, it somehow turned into something good in our bodies, then it came out as poop, lol. I never gave much thought to the actual process, and I definitely had no idea of how complex it was and that there were actually ways that we could improve it on our own.
So what is digestion, anyways? In a nut shell, digestion is the process of breaking down food into nutrients, which the body uses for energy, growth, and repair. It’s actually pretty darn important…critical actually, to optimal health. You know the saying, “You are what you eat”? Well, I’m going to take it a step further and suggest that “You are what you ABSORB.” Yes, you could be eating all of the nutritious foods that you desire, but if your digestion is poor you will not be able to absorb and utilize all of those very important nutrients from that amazing food! The good news is that there ARE ways that you can improve your digestion, and get the most bang for your buck when eating nutritious, nutrient-dense foods.
Let’s get to it!
Roasted beets and brussel sprouts are great add-ins to support digestion!
1. Eat REAL Food.
What is “Real Food”? Real food is a whole, single ingredient food. Think broccoli, cauliflower, beef, chicken, avocado, banana, eggs, etc. Real food nourishes and supports our bodies. It contains vitamins, minerals, and naturally occurring fats that our bodies need in order to function in a healthy way. It is the opposite of highly processed foods, which are not found in nature and lack the nutrients that we need to thrive. You could ask yourself, “Would my great-great grandparents recognize this as food?”, or “Could I make something like this using ingredients found in my kitchen?” If the answers are no, then it is probably a highly processed food.
Cutting out or significantly reducing packaged, processed foods is the first step to improving virtually any health challenge, but it’s especially important when dealing with digestive issues and disorders like IBS, heartburn and reflux. Processed foods often contain inflammatory additives like industrial oils, artificial ingredients, gums, preservatives, sugar, and/or artificial or low calorie sweeteners which can be damaging to the gut and contribute to inflammation. So the best place to start? Eat a variety of real, whole, nutrient-dense foods. Read my blog post on easy ways to get in more nutrients here!
2. Chew your food. Don’t inhale it!
I was guilty of being a super fast eater for years…always the first done and never really giving much thought to chewing. Did you know that digestion actually starts in the brain? Think about it…when you smell yummy things cooking, or see a delicious looking meal, what happens? We begin to salivate:). This saliva not only helps us to mechanically break down our food in our mouths while chewing, but it also contains an enzyme called salivary amylase. Salivary amylase breaks down carbohydrates into smaller molecules, which helps the body to digest starchy foods like potatoes, rice, or squashes.
Taking the time to thoroughly chew our food is very important. Here are some good reasons why:
Chewing helps to boost nutrient absorption. When you take the time to properly chew your food, it will be digested and metabolized more effectively.
Smaller food particles are much easier to digest. Large particles can sit in the intestines and putrefy (yuk) leading to bloating, gas, and discomfort.
Taking the time to chew slowly gives your brain time to signal that you are full, which helps you not to overeat:).
Chewing will help you to relax and enjoy your meal, which is what we definitely want!
3. Identify and remove food sensitivities.
If you are sensitive to dairy, gluten, soy, or any other food, you will inevitably experience digestive issues (or other symptoms) when eating those foods. Food sensitivities are a common cause of digestive discomforts like gas, bloating, loose stools or constipation, indigestion, and heart burn. Other less obvious symptoms that can also be related to food sensitivities include skin irritations like acne or hives, crashes in energy, and brain fog.
Before I began my own health journey, I had no idea that a lot of the everyday symptoms that I was experiencing were related to what I was eating. It wasn’t until I experimented with different elimination protocols that I found that there are certain foods that just do not work for me. A great way to find out of you are sensitive to a specific food is to eliminate it for a specified amount of time (4-6 weeks is a great place to start) and then slowly reintroduce that particular food, paying close attention to how you feel after you consume it. Your body is great at sending you messages (via symptoms), letting you know whether or not it is tolerating a specific food or product. We learn all about this in my Restart class, as we go through a protocol eliminating sugar and other potentially inflammatory foods for 3 weeks. We then reintroduce those foods one at a time and discover which foods may be causing issues. It’s pretty eye-opening! You can read more about my program here.
Continuing to eat foods (or food products) that you are sensitive to can lead to increased gut inflammation and more discomforts/health concerns down the line. Try to pay more attention to what your body is telling you, and reduce/remove any foods that you may suspect as being culprits.
4. Eat more fermented foods (Hello, Sauerkraut!).
A little bit of traditionally fermented kraut (or any fermented veggies!) goes a long way. Just a small spoonful on the side of your plate is plenty!
Fermentation is an ancient technique of preserving food, but fermented foods can also be a great source of beneficial bacteria and yeast (probiotics), vitamins and enzymes. Probiotics are a form of good bacteria found in your gut which are responsible for everything from nutrient absorption to immune health. Also, by promoting healthy gut bacteria, probiotic-rich foods can help to reduce inflammation, which is the underlying root of many diseases.
Great fermented foods to try are:
Sauerkraut: Chopped, fermented salted cabbage.
Kimchi: Traditional Korean fermented dish that typically contains a mix of salted vegetables, ginger, garlic, chili peppers, and other spices.
Kefir: A yogurt-like drink made of fermented milk made with kefir grains, a specific type of symbiotic culture.
Beet kvass: A probiotic tonic/drink made from culturing beets in a slightly salty brine.
It is quite easy to ferment your own foods (there are tons of recipes online!), but fortunately there are also now quite a few options of naturally fermented foods in many stores. A shopping tip: when looking for traditionally fermented foods, they will always be in the refrigerated section and will often have words on the label like, “Raw”, “Fermented”, or “Cultured”. Also, they will typically not have vinegar listed in the ingredients, and instead have only the vegetable, salt, and maybe herbs and spices listed. Read more suggestions for shopping for fermented foods here. I will usually only add a spoonful or small scoop to my plate, because a little goes a long way when it comes to ferments and their benefits. Another quick tip to take with you: When you buy or make your fermented foods, do not cook or heat them as this will destroy many of those beneficial bacteria that make it super awesome! Just eat it cold or at room temperature.
5. Add Healthy Fats To Your Diet.
Fat has unfortunately been demonized for decades, but the good news is that things are looking up for this important and delicious macronutrient. Fat is essential for optimal health, but not all fats are created equal. Quality fats from real, whole foods like avocados, nuts/seeds, fatty fish like salmon, olives, and eggs are just a handful of examples of nourishing fats. Cooking fats like pastured ghee, cold pressed extra virgin olive oil, lard and tallow from 100% pasture-raised animals, and unrefined coconut oil can also be great to add in.
Fat is a major source of energy and helps you absorb certain vitamins and minerals, particularly fat-soluble vitamins A, D, E, and K. Healthy fats help you feel fuller longer, assist in balancing blood sugar, help to create and regulate hormones, and also give your body important fatty acids that help to control inflammation. Fat has been known to help with digestive motility, so if struggling with constipation, try adding in more nourishing fats and see if this helps!
Well, there you have it: Five Ways That May Help Improve Your Digestion. Remember: We are what we ABSORB, so let’s try to support our bodies to the best of our ability so that it can take better care of US.
Jaime:)
Ready to learn more and make sustainable changes? Join my Restart class.