In my last blog post, I wrote about listening to how your body feels when you eat certain foods (read more here).
While that is a great place to start, many of us really need help with our digestive processes.
There are so many factors that can impair digestion, and once this occurs, if not rectified, it can be a downward spiral into many health issues such as food intolerance, skin conditions, headaches, fatigue and anxiety.
The great news is there’s so much you can do to improve your digestion. Below are my top tips and if you focus on these every day you will really notice a difference in your health. Some of them might seem obvious and easy to you, but do you actually do them? Small things can make a big difference. Enjoy!
1. Slow Down When You Eat
Do you eat while standing at the kitchen bench, scrolling through Facebook on your phone while trying to pack your lunch for the day? Where is your attention? Most certainly not on what you’re eating. Digestion starts in the mind. The brain needs to know that food is ready to eat, so it can signal to the digestive system to start producing the all-important juices: saliva, stomach acid, bile, pancreatic enzymes.
Take the time to sit down while you have your meal and take a couple of deep breaths beforehand. This will switch your nervous system into ‘rest and digest’ mode, instead of ‘fight or flight’ mode. The ‘fight or flight’ mode draws blood away from your digestive tract, decreasing digestive function and leading to symptoms of bloating, cramping and wind. This is because your body is not producing those digestive juices- its pumping blood into your muscles so you can fight or run away! So, try not to eat when stressed, angry or upset and instead wait until you feel calmer. And please, sit down to eat your meal.
2. Enjoy Your Meal
Eating is so much more than getting the right ratio of carbs, fats, proteins, vitamins and minerals. It’s emotional; it nourishes the spirit. Choose food that you love to eat. Just because it’s ‘healthy’ doesn’t mean you have to force yourself to eat something you truly hate.
Confession: I hate broccoli! (I know, a naturopath who hates broccoli?), so I don’t really eat it- or I cover it in garlic or cheese ;)
Focus on the sight, the smell and the taste of food and really try to enjoy each mouthful. This sensory stimulation will help trigger digestive secretions.
3. Chew Your Food Properly
Chewing food breaks down the size of the particles that will be digested. They body breaks down food with stomach acid and digestive enzymes, but if the chunks of food being swallowed are too big, then it may only be partially digested. When this occurs it will ferment in the bowel causing bloating and other digestive symptoms. This will also mean that less nutrients are absorbed from your food. Eat slowly and chew thoroughly.
4. Eat Bitter Foods
Bitter taste receptors in the mouth and all along the GIT stimulate the secretions of stomach acid, digestive enzymes and bile to support digestion. Bitter foods include leafy greens such as rocket/arugula, endive, chicory, dandelion greens and chard. Eat a handful of these greens at the start of each meal to really stimulate digestion.
5. Soak Nuts, Seeds and Legumes Before Eating
Beans, lentils, nuts and seeds are great for you, but a lot of people find that beans give them gas! These foods naturally contain compounds (called phytates) that cause irritation to animals who eat them, so they’ll be pooped out again whole and can sprout in the ground- clever eh?
To help your tummy break them down, soak nuts, seeds and legumes in a bowl of water overnight. This breaks down the irritating compounds. Discard the water in the morning, and cook or eat as desired. Soaked nuts and seeds can be stored in the fridge for up to 3 days in an airtight container.
6. Drink Apple Cider Vinegar
The tart vinegar taste works in a similar way to bitter foods, and also supports an acidic environment in the stomach. Vinegar, also helps to break down fats and curbs the blood sugar response after a meal. Drink 1 teaspoon in ¼ glass of water 10 minutes before each meal.
7. Eat Warming Foods To Stoke Your Digestive Fire
Warming foods help to bring blood to the digestive tract, which supports digestive processes. Cold foods, such as raw vegetables and smoothies require more energy for digestion and should be avoided by people with digestive issues. Instead, eat warm meals such as soups, stews and casseroles, stewed fruits and warm water or herbal teas. Slow cooked foods are already partially broken down and are much easier to absorb- providing you with more readily available nutrients. Also use spices such as ginger, cinnamon and cloves to add warmth to meals. This way of eating is gentle and nourishing.
8. Drink Water/Fluids Away From Meals
Drinking too much water with meals dilutes stomach acid, which reduces the digestion of food, and therefore the absorption of nutrients. Drink water 30 min- 1 hour away from main meals.
9. Don’t Overeat
While easy to do, this places stress on the digestive system, which means you don’t digest and absorb your food effectively and often end up feeling ill and lethargic. Follow the Okinawan saying Hara Hachi Bu, which means ‘eat until you are 8 parts out of 10 full’.
Avoid the evolutionary urge to stuff yourself by remembering there will always be another meal (most likely in 2-3 hours!).
10. Eat At Least 2 Hours Before Bedtime
Digestion slows down over night, and the body uses this important time to rest, detoxify and repair. Going to bed with a full stomach places extra demands on the body, and can also interfere with sleep.
Set yourself a goal to implement these 10 tips into your day for 2 weeks. Your body will thank you!