8 Science- Backed Ways to Improve Your Digestion
Digestion is a crucial point to holistic health.
Here are 15 ways that you can improve your digestion, and in turn, your overall wellness.
Most people I know have some sort of digestive issues— heartburn, gas, bloating, constipation. But just because poor digestion is common, doesn’t mean it is normal.
Oftentimes people think that symptoms like I listed above are the problem, and not to discredit the discomfort of those symptoms, there can be much bigger problems with having poor digestion. Some of these symptoms can be associated with our bodies not digesting the food we eat properly. That means the high-quality and nutrient-dense foods you are working hard on incorporating may not be being utilized optimally in your body. In severe cases of poor digestion, it can lead to malnutrition because your body cannot absorb the nutrients from food.
Thankfully, there are many low-cost (or completely free!) things that we can do to improve our digestion. Here are signs that your digestion may be suffering and 15 easy things you can do to help improve it today.
What is the Digestive System?
I think for you to have a better understanding of digestion, you must first look at the entire digestive system (and it's a whole lot bigger than most people realize!)
Your digestive tract (aka gi tract) begins in the mouth and continues through the body to the rectum, where your body gets rid of waste. I've broken it down chronologically into how each part of the digestive system plays a role in digestion:
mouth : starting in the mouth, chewing and saliva begin the breakdown process. Saliva has special enzymes that begin breaking down carbohydrates into sugars.
stomach: food goes down the esophagus and into the stomach, where additional digestive enzymes further breakdown food. The stomach then uses a motion called peristalsis to churn and move food further down the digestive system.
small intestine: Once in the duodenum, the food is mixed with more digestive enzymes from the pancreas and bile from the liver. Food is then squeezed into the lower parts of the small intestine, called the jejunum and the ileum. Nutrients are absorbed from the ileum, which is lined with millions of finger-like projections called villi. Each villus is connected to a mesh of capillaries. This is how nutrients pass into the bloodstream.
large intestine: Once all the nutrients have been absorbed, the waste is moved into the large intestine. Water is removed and the waste is eliminated through bowel movements.
The Problem With Poor Digestion
Not only are digestive symptoms often uncomfortable, but they can also trigger additional health problems. When your body is not digesting food well, you are not absorbing the nutrients from the food. So even though you may be eating high-quality, nutrient-dense foods, your body is lacking some of the nutrients.
This can result in fertility struggles, migraines, skin issues, hair loss, and many other potential issues.
8 Ways to Improve Your Digestion
Whether you are struggling with occasional bloating, uncomfy gas, or indigestion, most symptoms can be resolved or greatly limited by adopting a few easy lifestyle changes. Here are a few of the ways you can support your digestion and help support a healthy gut.
Get ParaSympathetic
Your nervous system is made of two different systems- the sympathetic and parasympathetic nervous system. The sympathetic nervous system is commonly known as the “fight or flight” mode. The Parasympathetic system (PNS) does the opposite, supporting your “resting and digesting state”. So often we are eating on the go, while working, or when stressed, which all decrease how well your body is digesting food.
One easy way to prep your body for eating and digestion (and activating your PNS) is practicing some breathwork or mindfulness before a meal. This can look like:
Take a few deep breaths in through your nose and out your mouth
Being present to your senses- be aware of something you see, something you feel, touch, smell, hear, and taste
Related Reads:
Easy Ways to Support Your Nervous System Today
Bitters
Around the world, different customs support the idea of including bitter foods around meals to aid digestion. These bitter flavors help to stimulate bile and digestive enzymes.
Some ways you can implement this yourself is having some apple cider vinegar or lemon water before a meal.
Organic Olivia Gluobitters- one of my favorite brands for natural supplements and herbal remedies is Organic Olivia. Specifically, their glucobitters tincture. tincture made of apple cider vinegar and herbs to aid in digestion and blood sugar balance.
Chew
We live in a go go-go-go society. For a long time, I found myself grabbing a quick breakfast I could eat as I ran out the door and rarely sitting down and relaxing for meals. A couple of years ago, my family traveled to Spain and fell in love with the slow pace of meals. Eating was enjoyed, not just something you rushed through.
So, what's the problem with rushing through a meal? Well for starters, you chew a lot less.
Chewing not only mechanically breaks down your food, but begins the process of secreting digestive enzymes which aid in breaking down food further. I've heard recommendations about counting how many times you chew (32 times on average), but honestly, I find that impractical and edging the line of disordered eating.
Rather, I recommend you start by being more present while you eat. Ditch the distractions, and be mindful about the experience of eating. How does your food taste, what does it smell like, how is the texture? Then chew it until you feel it is a smooth consistency.
This is one of the easiest and most affordable ways you can naturally support digestion in your daily life.
Limit Sugar
I never label foods as “good” or “bad” and believe that any food in moderation can play a role in a healthy diet. The “problem” with sugar is that we have so much added sugar and artificial sweeteners in our diet. The downstream effect of this is an overburdened pancreas (the organ that controls insulin and blood sugar levels). This instability in blood sugar levels has been shown to increase inflammation in the body.
One area that becomes inflamed is the microvilli in the intestines- these are the “finger-like” projections that increase the surface area of the intestines and absorb nutrients. When these become inflamed, their ability to absorb nutrients is hindered. Not only that, but the inflammation can cause a slow down of things moving through the digestive system. This leads to increased cramping, gas, and constipation.
Get Enough Fiber
I share a lot on the blog about how I am an advocate for a food-first approach before turning to supplements. That holds true for dietary fiber! When you introduce a fiber supplement, oftentimes people struggle with gas, bloating, or digestive discomfort. This is because it can take time for your body to acclimate to an increase in fiber. The other problem with fiber supplements is that they don't offer any nutrients. Oftentimes they are a capsule of psyllium husk or another fibrous material. Instead, look at introducing nutrient-dense foods that also offer fiber naturally. This includes foods like: avocados berries lentilsKeep A Food Journal
The first thing I recommend to clients who are struggling with digestion is keeping a food journal. This can simply look like writing out what you ate during the day and then any symptoms you experienced. After a couple of weeks of doing this, there is a good chance that you will notice trends between what you are eating and how you are feeling. Increased bloating the day after you eat a lot of sugar or gluten? Bingo.Once you know the specific food that is triggering your symptoms, you can systematically eliminate it or find a more supportive alternative.
Hydration
When you are hydrated, your colon absorbs water into your bloodstream. When you are dehydrated, after the water is absorbed, your stool is left hard making it harder to pass.
Staying hydrated makes sure you pass stool easily and comfortably. My favorite way to stay hydrated is drinking mineral-rich fluids to thirst. Some of my favorites are:
bone broth - also a plus that it is full of that gut-supportive gelatin and protein. You can either purchase it pre-made, or easily make it yourself with leftover bones!
Electrolyte drink- personally, I use LMNT as it is a scientifically beneficial ratio of sodium, potassium, and magnesium. (If you are interested in trying it out, you can order through this link and they will add a sample pack to your order✨)
Probiotics
In the last several years there has been tons and tons of research on the microbiome. So much so that the microbiome is being considered an organ itself because of how influential it is to all our other body systems. Probiotics help balance the gut microbiome. support the "good" bacteria in the gut, balancing out the no-so-supportive ones- creating balance and optimizing your gut health.
Again, I always recommend a food-first approach which looks like including probiotic-rich foods into your diet. This includes foods like sauerkraut, kimchi, or kombucha. If you're not a fan, you can also take a high-quality probiotic supplement.
Not Your Average Probiotic- a unique blend of probiotic strains, prebiotic fiber, and fermented enzymes to support microbiome diversity and digestive health
Collagen + Gelatin
The easiest (and the best way) to get collagen and gelatin into your diet is by adopting a nose-to-tail approach to eating. This means eating a wide variety of cuts of meat, organs, and animal parts- not just lean muscle meats.These amino acids are particularly supportive to your gut lining. If you struggle with sourcing quality animal proteins, you can also supplement collagen into your diet through a quality collagen or gelatin supplement. I have used Perfect Supplements for the last few years and always appreciate their consistent quality.
You can save 10% off any Perfect Supplement order with the code Kaelyn10 ✨
Personally, I have seen a huge reduction in abdominal bloating since including a supplement form of collagen.
Related Reads:
Easy Gelatin Recipes to Help Support Gut Health
Digestive Enzyme Supplements
Sometimes, people do not have adequate levels of digestive enzymes in their stomach. As you learned earlier, digestive enzymes do a lot to break down food and allow your body to absorb nutrients. Things like bitters naturally help to increase those digestive enzyme levels, but other times you can directly supplement the enzymes.
GlucoBitters- Again, this supplement by Organic Olivia helps trigger your body to make these digestive enzymes!
Eat a balanced diet
And last but definitely not least is having a mostly balanced diet. Truly, if you are struggling with digestive issues, this should be the first step. This looks like an overall healthy diet of mainly nutrient-dense whole food sources, high-quality protein, fruits and vegetables, well-prepared grains, and the occasional treat as you wish. It's not about being so strict that you never eat anything processed but finding a healthy and sustainable balance.
What if I Have a Medical Diagnosis Affecting My Digestion?
Whether it is irritable bowel syndrome, lactose intolerance, celiac disease, or some other medical diagnosis, you may feel like you will never improve your digestion. The good news is you can! Oftentimes, those symptoms are resolved once you remove the trigger. (For example, you experience gas production after eating gluten when you have celiac disease). But sometimes for others, especially those with irritable bowel syndrome, it is harder to identify the trigger.
As always, this is not medical or expert advice. Please always do your own research in finding the most effective solution for your personal health and wellness. If you have been given one of these diagnoses, work with your healthcare provider to find a holistic plan of care that will help your body find healing.
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