Improving digestion

In order to alleviate many signs and symptoms of poor digestive health it is important to start at the beginning.  By making a few simple alterations you can decrease the amount of work or stress placed on the digestive system and increase the amounts of nutrients absorbed.  Your gut replenishes itself every 5-6 days and these nutrients are vital for repair and regeneration. 

Start by changing how you eat:

  • Chew food thoroughly
  • Eat slowly, this ensures you chew properly and do not over eat.  on average it takes 20 minutes for your brain to register that your stomach is full
  • Eat in a relaxed manner
  • Watch your posture, sit up straight as this enhances the passage of food through your digestive tract
  • Eat small meals often, large meals often make the digestive system work much harder and in time it can become less efficient

Watch what you eat:

  • Avoid foods that cause inflammation such as red meat and dairy
  • Avoid foods that can be irritating to the gut such as coffee, tea, alcohol and spices
  • Avoid any foods that you may be sensitive to such as cows milk, eggs, wheat and gluten
  • Eat lots of brightly coloured fruit and vegetables rich in anti-oxidants which help to heal the gut and prevent further damage
  • Increase fibre in your diet - fruits, vegetables, brown rice, oats, millet, rye and wholemeal breads and pasta
  • Eat oily fish 2-3 times a week as they are rich in essential fats that help to decrease inflammation.  Salmon, herring, tuna, sardines and mackerel are ideal
  • Ensure a good water intake of 1-2 litres a day (6-8 glasses)

FOOD COMBINING

Different foods are digested differently. Starchy foods require an alkaline digestive medium. Protein foods require an acid medium for digestion.  Acids and alkalis neutralise each other and this may lead to foods being poorly digested.  By not eating protein or starchy foods at the same meal the body may find it easier to digest

STRESS

Stress diverts blood away from the digestive system and slows digestive secretions and therefore digestion.  It would be beneficial to take stress reduction measures such as taking part in yoga, Pilates or tai chi.  It is also important not to eat when stressed

EXERCISE

Exercise has many benefits and these include encouraging digestion and the elimination of wastes in particular.  Aim to take part in 20-30 minutes of exercise that raises your heart rate two to three times a week.

SUPPLEMENTS

You may need to take supplements to help with digestion if your body does not produce enough.  Supplements of digestive enzymes and betaine hydrochloride may aid with food breakdown

The following may be required to restore good levels of nutrients and aid in the healing process:

  • A good multivitamin and mineral
  • Probiotic supplements to repopulate good gut bacteria
  • L-glutamine, an amino acid which is needed for the lining of the intestine to be repaired
  • Essential fatty acid supplements such as EPA/DHA in fish oils or GLA in oil of evening primrose
  • Goldenseal is a herb that has been used for gut repair for many years
  • Psyllium and flax seed meal are good sources of fibre that help to sooth the intestines
  • Slippery elm and aloe vera juice can help to soothe any irritation
  • Peppermint teas or oils can aid with reducing cramps