Digestion Woes - What to try before you start eliminating everything

Digestion is an automatic function of your body - it does it without you having to think about it. However, when something isn't quite right with your digestion, we can end up using a lot of brain power trying to figure out what is going on. Unfortunately, I have noticed over the years that when people start experiencing issues with their digestion - whether it is constipation, diarrhea, bloating and/or gas - they start eliminating foods or looking for an allergy or intolerance that is the culprit. Don't get me wrong - many people do suffer from allergies and intolerances to foods, but I would hasten to say that for most of the people complaining of issues, this is not the case and jumping to unnecessary food eliminations can actually make the symptoms worse!

How many of us can truly say that we take in enough fiber? That we move enough each day? That you drink enough water? These are just 3 common issues and I bet many of you just replied no to at least one!

Let's dive into 5 things I suggest trying before jumping to food elimination.

1. Chew your food thoroughly

   Chewing thoroughly is often overlooked, but it's a crucial step in the digestion process. How many of us eat on the go, not really thinking about the food we are eating? How many of us scarf down our meal between appointments or meetings, barely chewing at all?

   Proper chewing breaks down food into smaller particles, making it easier for your body to absorb nutrients. It also stimulates saliva production, which contains enzymes that aid in digestion. Chewing slowly also aids in the mindful eating process, allowing you time to note the more subtle hunger and fullness cues your body presents. Additionally, proper chewing promotes better digestion, reducing the risk of bloating, indigestion, and other gastrointestinal discomforts. So, next time you sit down to eat, remember that taking the time to chew thoroughly can lead to improved digestion and overall well-being.
   

2. Get enough fiber, and the right types! Fiber plays a vital role in maintaining a healthy digestive system. It acts as a natural broom, sweeping through the digestive tract and helping to move food efficiently through the intestines. There are two types of fiber—soluble and insoluble—both of which contribute to digestive health in different ways. Soluble fiber dissolves in water and helps regulate blood sugar levels and lower cholesterol, while insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation. A diet rich in fiber also supports a healthy gut microbiome, which is essential for optimal digestion and overall well-being. To reap the digestive benefits of fiber, incorporate more fruits, vegetables, whole grains, and legumes into your meals. Aim for at least 25-30 grams of fiber per day to keep your digestive system running smoothly.
   

3. Drink enough water Drinking water is a crucial aspect for preventing constipation as it ensures there is enough fluid in your body to soften stool. It has other roles as well such as providing enough gastric juices to the stomach and saliva for food breakdown. Dehydration can cause digestion to slow, increasing the risk of constipation, bloating, and gas.

   To keep things functioning optimally, make sure to drink water regularly throughout the day. For most people, aiming for around 1.5L daily is a good goal, but it is important to chat with your dietitian and they can help set more personalized hydration goals based on your health, exercise demands and more.

   
   

4. Move your body more often Regular exercise helps stimulate the muscles of the digestive tract, promoting efficient movement of food and waste through the intestines. This reduces the risk of constipation and bloating while encouraging regular bowel movements. Exercise also enhances blood circulation, which allows the digestive system to function optimally by providing necessary nutrients and oxygen to the digestive organs. Additionally, physical activity can help balance gut bacteria, contributing to better gut health. Moderate exercise, such as walking, yoga, or swimming, can relieve symptoms of indigestion by reducing stress, which is known to negatively impact digestion. It also supports the movement of gas and reduces discomfort. A combination of regular physical activity and a balanced diet can significantly improve your digestive health, reduce digestive issues, and boost overall well-being. Aim for at least 30 minutes of moderate exercise most days of the week.

   
   

5. Take in probiotic and prebiotic foods daily Probiotics are live beneficial bacteria that support a balanced gut microbiome, which plays a critical role in digestion, nutrient absorption, and immune function. Consuming probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, can help replenish good bacteria, especially after antibiotic use or digestive disturbances. Prebiotics, on the other hand, are non-digestible fibers found in foods like garlic, onions, bananas, and whole grains. They act as fuel for beneficial gut bacteria, encouraging their growth and activity. Together, probiotics and prebiotics work in harmony to enhance gut health by improving digestion, reducing inflammation, and preventing issues like bloating or constipation. Regularly including both types of foods in your diet can lead to better gut flora balance, stronger immunity, and reduced digestive discomfort.

So there you have it! Every person should aim to incorporate these techniques into their routine for better digestive health. And, if you are experiencing any digestive issues, these tips could just be your answer to a happier gut. As always, it is important to chat with your own healthcare team about your unique situation, especially if the symptoms you are experiencing are severe.

If you would like help implementing these strategies into your diet, give me a shout or book an appointment! I would love to work with you.

Talk soon!