7 tips to improve digestion.

There is quite a significant difference between what we eat and what we absorb. Our body does not always willingly accept what we put in our mouth. We can take care of ourselves - eat healthy and nutritious products, take appropriate supplements - and still have any type of deficiencies. Diarrhea, flatulence, gas or reflux are the first signs that something inappropriate may be happening to the body. So how can we ensure good digestion and absorption of the products we eat?

Digestion of food takes place not only in the stomach.

In order for what we eat to actually nourish our body, it must be digested - that is, broken down into very small particles. Digestion is the process of breaking down large organic particles (protein, carbohydrates, fats) into their components (amino acids, simple sugars, fatty acids) using special digestive enzymes. The pancreas and liver play an important role here as they produce these enzymes ¹ . But it is in the small intestine that the bulk of the digestion process takes place. Crushed food mixed with stomach acid enters the intestine and this is where the absorption of nutrients begins. ² .

Stress disrupts digestive processes and leads to poorer absorption.

Digestive processes and intestinal function are largely regulated by the brain. If we feel stressed or nervous, this will also affect the functioning of the digestive system. During stress, under the influence of appropriate hormones, the body mobilizes the heart and directs blood away from the stomach (including to the limbs) to prepare for possible flight or fight. Digestion in such conditions is difficult. It is not necessary to survive when the brain perceives it as a life-threatening condition ³ . This causes food to stay in the stomach longer, which may result in abdominal pain, indigestion, heartburn or nausea. The large intestine, in turn, under stress, can rapidly accelerate its work, which you will feel in the form of intestinal pressure or diarrhea. The opposite situation may also happen, when the intestine becomes "blocked". Long-term stress may be one of the causes of irritable bowel syndrome and ulcers ⁴ , recurrent constipation or frequent diarrhea.

If chronic stress is part of your everyday life and digestive problems are taking its toll, try the following methods.

1. Take your time and chew thoroughly.

Digestion begins in the mouth and some of the substances contained in food are absorbed by the mucous membrane. When you chew your food thoroughly, your stomach has to do less work to turn the food into a liquid mixture that enters your small intestine - the main site of absorption . Poor chewing has been linked to decreased nutrient absorption ⁵ . Chewing food thoroughly provides plenty of saliva needed for digestion ⁶ . This may help prevent symptoms such as indigestion and heartburn.

2. Eat consciously.

Eat slowly, put away your phone, turn off the TV and focus on your food. Pay attention to what your plate of food looks like and choose each bite consciously. Your mindfulness helps prevent colitis and irritable bowel syndrome.

3. Choose silage.

Pickled products are coming back into favor. Luckily. They improve digestion and facilitate the regeneration of intestinal microbiota and support intestinal peristalsis ⁷ .

4. Movement and more movement.

Research shows that moderate exercise (for example, cycling and jogging ⁸ ) speed up the intestinal transit time by almost 30%. And even 30 minutes of walking can help with digestion and reduce constipation ⁹ .

5. Drink plenty of water.

It is recommended to drink 1.5 to 2 liters of water a day to prevent constipation and improve intestinal function. Another way to meet your fluid needs is to include fruits and vegetables with high water content, such as cucumbers, zucchini, radishes, tomatoes, melons, strawberries, grapefruits and peaches. Water is needed, among other things, for the secretion of digestive juices.

6. Break up with bad habits.

Smoking ¹⁰ , alcohol ¹¹ , fast food and highly processed products have a very bad effect on the digestive system. They may contribute to poorer absorption of nutrients and lead to, among other things, gastric reflux. They can also cause inflammation in the intestines ¹² .

7. Help yourself with food.

Start with the basics. Replace white bread, rice and pasta with whole grain equivalents. Limit fatty meats. Include fish in your diet. Choose gentle food processing techniques - stewing, boiling, steaming. A diet for better digestion should also include a lot of vegetables and fruits, which are a rich source of fiber , e.g. cabbage vegetables, legumes, raspberries, apples. Limit your salt intake and stay adequately hydrated.

If these tips do not bring sufficient improvement, it is best to see a doctor for a consultation. It may turn out that in your case there are some more serious factors disturbing the digestive processes. These may include, for example, undiagnosed digestive diseases, food intolerances, SIBO or parasites.

Bibliography:

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