Good digestion is essential for overall well-being. It ensures that our bodies can efficiently extract nutrients from the food we eat while eliminating waste. Unfortunately, many people suffer from digestive issues like bloating, constipation, and indigestion. The good news is that there are numerous ways to improve digestion naturally. In this blog post, we’ll explore some simple but effective tips for better digestive health.
Favor fiber
Dietary fiber is essential for a healthy digestive system. It adds bulk to your stool, preventing constipation, and aids in the movement of food through the digestive tract. Some common foods with a higher fiber content are: oats, beans & legumes, avocado, chia seeds, flaxseed, popcorn, almonds, and…DARK CHOCOLATE. You’re welcome.
Women should aim for at least 25g of fiber every day, and men should aim for at least 38g.
If you struggle to get enough fiber in your diet, this is my absolute favorite fiber supplement out there. It has clean, wholesome ingredients and it’s absolutely delicious! I haven’t found another fiber supplement on the market with this quality. It’s filled with the best prebiotics found in nature with ingredients like chicory root, jerusalem artichoke, apple, tapioca, flaxseed, etc. My kids even love it!
The 4 P's
Probiotics, prebiotics, postbiotics, and phages. Probiotics are “good” bacteria that support a healthy gut. Fermented foods are a good source of probiotics. If you have any digestive issues, you may want to consider a probiotic supplement. The key is to look for a probiotic that will survive the journey through your stomach without getting destroyed by stomach acid. Your probiotic really needs to get to the lower intestinal tract to give you the most benefit. This probiotic is proven to do just that because of its double encapsulation. Plus, it offers full-body microbiome support. It includes prebiotics, probiotics, postbiotics, and phages. What are all these? When probiotics feed on prebiotics, they create the good stuff…postbiotics (your metabolites). Microphages devour unwanted bacteria. Finding a supplement with all four of these will give your body complete support. Learn how to find a quality probiotic here.
Plant power
Plants are incredible and have many health benefits. Essential oils, which are basically plant extracts, have compounded benefits because of their potency. Certain essential oils, like peppermint, ginger, and fennel can have soothing effects on the digestive tract.
They may alleviate symptoms of indigestion and bloating. Try making a tea out of them with a drop of oil and some hot water. Add a little honey if needed. One drop of pure essential oil is 50-70 times more potent than herbs, so one drop goes a long way and gives much more benefit than just using herbs.
This essential oil blend from doTerra includes all of those oils and more. It is not only soothing when applied topically, it is also safe to take internally.
Read more about the efficacy of essential oils.
Focus on fresh
Highly processed foods are often high in sugar, unhealthy fats, and artificial additives that can disrupt digestion. They may lead to inflammation and an imbalance of gut bacteria. Opt for whole, natural foods instead. General rule of thumb is that if it comes in a bag or box, it’s more processed and should be limited. I’m not saying you have to completely cut these foods out of your diet. Just focus on the majority of your diet being fresh, whole foods.
Embrace enzymes
Digestive enzymes help break down the food you eat and support the digestion process. The body naturally makes its own digestive enzymes, but that decreases as we age. Because of this, and as a result of the modern diet, many people need extra digestion support. This is where a quality digestive enzyme supplement can be very helpful. This is the one I recommend. It’s a blend of active whole-food enzymes and supporting cofactors that are often deficient in cooked, processed, preservative-filled foods. The blend is designed to help digest proteins, fats, complex carbs, sugars, and fiber. It also has a special tummy tamer blend to add additional digestive support. Message me to get 25% off! Read more about digestive enzymes here.
Chew, chew, chew
Proper digestion actually begins in the mouth. Chew your food thoroughly. This practice helps break down food into smaller particles, making it easier for your stomach to digest. Aim for chewing each bite 30 times, or until it’s the consistency of applesauce.
Hydrate
Proper hydration is vital for digestion. Water helps break down food and transports nutrients throughout your body. It also softens the stool, preventing constipation. Aim to drink half your body weight in ounces of water a day (spread out throughout the day), and more when it’s hot or if you’re physically active. Follow these tips to help your body better absorb the water you drink.
Get your move on
Physical activity promotes regular bowel movements. It stimulates the muscles of the digestive tract, helping food move through the system more efficiently. Even a daily 30-minute walk can make a significant difference. Check out my favorite free online workout videos for all fitness levels.
Take a chill pill
Stress can wreak havoc on your digestive system. High-stress levels can lead to indigestion, cramps, and altered bowel movements. Techniques like yoga, meditation, and deep breathing exercises can help manage stress and improve digestion.
I also enjoy utilizing aromatherapy to help with stress, mood, and mindset. Some of my favorite oils for stress are: Adaptiv, Wild Orange, Balance, and Serenity. You can diffuse, apply topically surrouding the brain, add to a relaxing bath, and more.
Catch up on some Z's
Quality sleep is essential for overall health, including digestive health. Aim for 7-8 hours of uninterrupted sleep each night. This allows your body to repair and regenerate, including your digestive system. Research has shown that the body gets the most regenerative sleep between the hours of 10:00pm – 2:00am. Check out my top 11 tips for getting an amazing night’s sleep.
Skip the buffet
Eating smaller, more frequent meals throughout the day can be easier on your digestive system than three large meals. This approach can help regulate blood sugar and reduce the strain on your stomach. If you have digestive issues, this may be a helpful practice to implement.
If you do go to the buffet, just make sure to take your digestive enzymes after!
Improving digestion is a matter of developing healthy habits. So, start incorporating these changes into your lifestyle, and your digestive system will thank you. Pick one or two to start with, and go from there. Small changes, made consistently, bring about lasting impact.
Remember, it’s essential to consult with a healthcare professional if you experience chronic or severe digestive issues, as they can provide tailored advice and solutions for your specific needs.
