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6 Quick ways to improve your digestion

6 Quick ways to improve your digestion

  • Post category:Lifestyle

Digestion is how your body turns food you eat into nutrients it requires for energy, growth and cell repair. It is is best to have this functioning at its optimal level to allow you to function at your fullest potential. Poor digestion can lead to problems such as constipation, diarrhea, heartburn and bloating. 

Here are some tips you can implement to improve your digestion

1. Eat plenty of fiber- a high-fiber diet promotes regular bowel movements and can protect against many digestive disorders. It is best to get at least 30g of fiber each day to promote this. There are two types of fibres; Insoluble which does not dissolve in water, it is the bulky fiber that helps prevent constipation, insoluble fibers are found in whole grains, vegetables and wheat cereals. Soluble fiber dissolves in water, this helps control blood sugar and reduce ‘bad’ cholesterol. Sources of soluble fiber include oatmeal, nuts, fruits and barley. 

2. Lower your heart rate before eating- the parasympathetic nervous system is responsible for the body’s rest and digestion response when the body is relaxed. The parasympathetic nervous system decreases respiration and heart rate while increasing digestion. A quick way to lower your heart rate is by slow and controlled breathing (4 seconds in, 4 seconds out) until your are in a calmed state. 

3. Chew your food- When you chew your food, it gets broken down into smaller pieces which are easier to digest. Chewing your food for long enough also allows saliva to build up which will also aid in the breakdown of your food. 

4. Stay hydrated- drinking water before, during or after a meal is great for digestion as water and other liquids allow your body to absorb the nutrients. It can also soften the stool which can help with constipation. 

5. Move after you eat- this quickens the process of food moving through your stomach, ultimately aiding digestion  

6. Don’t consume caffeine straight after a meal- this will speed up your digestive process, sending you to the bathroom while it can also cause heartburn due to its acidity.