Good digestion is the cornerstone of good health. Undigested food may eventually enter your bloodstream through small gaps that may exist in the gut lining. Those gaps are often referred to as leaky gut which can lead to a whole host of disease conditions, including autoimmune disease. Autoimmune disease currently affects one in five Americans. Large particles of undigested food that move slowly down the digestive tract also become fuel for “bad” bacteria and fungi. The longer food particles lingers, the more they damage they can cause. Here are some tips to improve your digestion.
Chew Well
Chewing your food properly is by far the most important action you can take to improve your digestion. The smaller the food particles you swallow, the more your small intestine can absorb nutrients from them. Chewing your food well is also a good strategy for slowing down and reducing stress. It will also give you time to savor the flavors and textures of the foods you are eating.
Minimize Liquids
Taking sips of a beverage is fine during a meal but try to keep it to a minimum. Consuming lots of liquids while eating or right after a meal can adversely affect the digestive process by diluting vital digestive enzymes and stomach acid that help to break down food. Experts are split as to how caffeine can affect digestion both positively and negatively. Caffeine is highly acidic and is a diuretic, so coffee can speed up digestion. On the other hand, if you drink too much coffee immediately after a meal, it may speed up digestion so much that your body does not have time to extract all the nutrients it can from the food you just ate. If you crave a hot beverage after a full meal, you might want to consider a cup of green or herbal tea instead of coffee.
Gentle Exercise
The body’s main objective after a meal is to channel the most amount of blood it can into the gastro-intestinal tract via the circulatory system to facilitate digestion. Vigorous exercise directly after a meal can bring this process to a halt. This may not only affect digestion, but blood flow within the circulatory system as well. While vigorous exercise may hurt the digestive process, research confirms that a short stroll after a meal can aid digestion and normalize blood sugar levels. Traditional Ayurvedic practices after consuming a meal include laying on the left side and then taking a nice walk.
Fermented Foods
Another way to improve your digestion is by eating fermented foods with your meal. This is because foods like raw sauerkraut already contain a hearty number of digestive enzymes as well as a other beneficial bacteria that can help your body absorb essential nutrients. Eating fermented foods and taking fermented supplements can also help boost the immune system. Examples are kefir, kombucha, amasai, sauerkraut, kimchi, and other fermented vegetables.
Bitters and Digestive Enzymes
A good healthy diet full of greens naturally provides enzymes that help with digestion. To further improve your digestions consider having lemon and/or apple cider vinegar before a meal. They provide organic acids, enzymes, probiotics and anti-oxidants. You could also consider taking digestive bitters before a meal. Digestive bitters are herbs that stimulate bitter receptors on the tongue, stomach, gallbladder and pancreas. They promote the production of digestive juices such as stomach acid, bile and enzymes to breakdown food and assist in the absorption of nutrients. Finally, there are digestive enzyme supplements that are either generalized or target certain food types such as meat proteins, dairy, beans, etc.
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