How often do find yourself feeling like you could be in a Pepto-Bismol commercial? “…heartburn, indigestion, upset stomach…” – you know the drill. Feeling this way often indicates imbalanced digestion, which means your body isn’t using vitamins and nutrients as efficiently as it could. Short team, this leaves you feeling sluggish. Long term, it can lead to more serious complications like vitamin D and iron deficiencies and even depression. More obviously, these uncomfortable and embarrassing symptoms are crappy. So let’s look at some little ways to improve your digestion!
Chew your food – even more than you think you should
We’ll start basic. Chewing your food properly can make a world of difference for your upper digestion. Digestion technically starts as soon as you put the food in your mouth. It’s physically broken down when you chew, but also chemically processed by enzymes in your saliva. If this process is cut short, the food isn’t broken down properly and has less surface area for the enzymes to work their magic. Your stomach then pays the price and hits you with indigestion and heartburn. Proper chewing takes a few extra seconds – experts say to chew about 32 times before swallowing – but can make a huge difference.
Try a digestive enzyme supplement
The natural enzymes in our food break down the more the food is processed, even just through cooking! Without these consumable enzymes, the body has to rely on what it supplies. And sometimes that’s just not enough – especially if you aren’t chewing enough (see above). Therefore, a digestive enzyme supplement will ensure your stomach has the support it needs to seamlessly do its job and not give you any trouble in the process! Note: For an added benefit to specifically fight heartburn, make sure your enzyme supplement contains Betaine hydrochloride.
Jot things down!
If you are having specific issues, this is a great way to figure out the culprit. Write down what you consume, meal by meal, and any symptoms you have that day. It may seem simple enough to just keep track in your head – believe me, I thought the same thing! But you’ll be surprised to see the patterns that jump out at you when you physically write the information down. It’s worth the few extra minutes!
Pay attention to food pairings
According to Dr. Russell Jaffe and many others, paying attention to the acidity and alkalinity of foods when planning a meal is a great way to balance digestion and fully support our bodies. Some very common American meals – steak & potatoes, sandwiches, omelets – violate pH pairing guidelines and could be upsetting your digestive tract. If you are looking to optimize your digestion and energy, this could be a great place to start your research!
Focus on fiber
There are two types of fiber – soluble and insoluble. Soluble fiber, which is found in nuts, beans, seeds, and peas, helps to slow down digestion. This gives your intestines more time to absorb the vitamins and nutrients you’ve consumed! Soluble fiber also has big benefits like improving cholesterol, lowering the risk of heart disease, and regulating blood sugar.
Insoluble fiber – found in whole grains, wheat bran, and lentils – promotes regularity and lowers your risk of colorectal cancers. Both soluble and insoluble fiber are very important in maintaining digestive balance and helping you feel like a million bucks… kaching!
Related: Which New Smoothie Recipe Should You Try?
Have more ideas for improving digestion? What has worked for you? Please feel free to share the love below!