Digestion Problems? These 10 Proven Tips Will Help

“All (chronic) disease begins in the gut” – Hippocrates

Good digestion is essential to our health – and our mood – and when it’s all working smoothly, we tend to take it for granted. It’s not until things go wrong that digestion moves to the forefront of our minds. While I don’t believe all disease has to start in the gut (nowadays, adrenal stress is a very common contributor), gut health is often ignored to our own peril.

If you are someone who suffers with digestive issues such as abdominal pain, diarrhea, chronic constipation, bloating, and nausea, you know that it can quickly become all we think about, affecting every moment of the day. And the discomfort is only the tip of the iceberg. If we’re not digesting food properly, we’re at risk for nutritional deficiencies. That’s because the digestive system is our central “distribution center”, breaking down what we eat and shipping nutrients out to the cells that need them.

Like any supply chain, any broken link can have far-reaching consequences. In addition to the many far-reaching effects of nutrition deficiencies, poor digestion can lead to emotional stress, and even depression due in part to the gut’s role in producing serotonin (our happy hormone). Also, gut bacteria imbalances also contribute to mood and anxiety – a little known fact.

Digestive Disorders are Increasingly Common

Digestive disorders have risen dramatically in recent years, likely because our fast-paced lifestyles contain many elements that contribute to problems, such as high stress levels, too much time sitting, and poor-quality sleep. The good news is that it’s possible to get your digestion back on track.

By getting to know your own digestive system and experimenting with different lifestyle habits that are known to make a difference to many people, you can reclaim your social life and feel confident that what you eat is truly nourishing your body.

10 Proven Ways to Help Improve Your Digestion

1.    Eat whole, natural foods

Choosing whole foods means opting for the least-processed version whenever possible. Choose an apple over apple pie, for example, or almond or coconut flour over refined white or wheat flour. Not only is this the best way to get essential nutrients, but the additives and excess sugar found in many processed foods can feed the bad bacteria in your gut, contributing to gut irritation, bloating and cramps. Artificial sweeteners are another culprit of poor digestion, since even the so-called “healthy” sweeteners like xylitol have been linked to bloating and diarrhea for some people.

2.    Focus on fiber

To understand the myriad of ways fiber promotes digestive health, it’s helpful to distinguish between the two types of fiber:

Soluble fiber

As the name suggests, soluble fiber dissolves in water. When it passes through your body, it absorbs water and other fluids to form a gel-like substance that feeds the good bacteria in your gut. Good sources of soluble fiber include beans, apples, gluten free minimally processed oats, and strawberries.

Insoluble fiber

Because insoluble fiber doesn’t dissolve, it helps provide bulk to stools, which helps them move along the digestive tract more easily, contributing to regularity and that sometimes elusive feeling of complete elimination. Good sources include vegetables and many complex carbohydrates.

Your diet should contain both types of fiber to promote good digestion and regularity. To increase your overall fiber intake, increase your consumption low glycemic, fruits and vegetables. There are numerous ways to sneak more fiber into your diet, like leaving the peel on sweet potatoes, adding a handful of nuts to a salad, and sprinkling a little freshly ground flaxseed on yogurt. However, if you currently eat a low-fiber diet, be careful not to ramp up your intake too quickly, which can lead to gas and discomfort. Many people are low on fiber digesting bacteria, due to under nourishment of these helpful bacteria. And, as you introduce increasing amounts of fiber, make sure you’re also drinking more water as the fiber itself absorbs a lot of water.

3.    Stay hydrated

One of the most common culprits for constipation is dehydration. Water helps move things along through your digestive tract in a wave-like muscle movement called peristalsis. In fact, our body is at least 80% water! However, if your body senses that you need more water elsewhere in the body that takes priority. The lower intestine draws water from your stools to redirect it to other parts of your body such as your muscles or brain, making your stools harder to pass.

Choose your fluids wisely. Sipping on water and herbal teas throughout the day are great options to keep you hydrated. Avoid alcohol, which acts as a diuretic and further dehydrates, as well as sweetened beverages. The jury is still out regarding coffee’s effects on digestion. Some people find it leads to heartburn, but scientists haven’t found a direct causal effect. Coffee does have a laxative effect for many people, and it’s best consumed in moderation. Be aware of how caffeine affects your stress levels and mood also.

4.    Choose healthy fats

Toss a fiber-rich salad with a bit of olive oil and stay clear of fat-free dressings. Healthy fats such as olive oil, avocados, and nuts actually help your body absorb nutrients, so don’t be afraid to add them to a meal. In addition, omega-3 fatty acids may help prevent digestive disorders like Crohn’s Disease and ulcerative colitis. Foods high in omega-3 include fatty fish like salmon, chia seeds, hemp hearts and nuts.

5.    Reduce stress

Yes, this is easier said than done. But consider this: Your gut has millions of neurons receiving messages from your brain. When you’re under chronic stress, you’re more vulnerable to stomach aches and other upsets. Plus, when you’re stressed, your adrenal glands release more of the fight-or-flight hormone cortisol, which can lead to cramping as the body redirects hydration from your intestines to your arms and legs.

Try to create a calm atmosphere for meals, and keep dinner conversation pleasant. Tackle long-term stress by introducing more stress-busting mindful activities such as yoga or walks. Taking strategic breathing pattern classes can help you to learn how to take advantage of your ‘breath of life’. Breathing properly is very important for supporting stress relief. Many people have success with meditation, especially practices geared towards helping digestive issues.

6.    Eat mindfully

Part of making mealtimes less stressful can simply mean slowing down. Avoid eating on the go and try to make a policy of eating while sitting down, at a table, instead of in your car or while running to another activity. Turn off the TV and pay attention to the pleasure of a good meal.

Use your senses throughout a meal – taste, smell, textures – food should be enjoyed after all. Savor every bite instead of absent-mindedly snacking while thinking of something else and you’ll improve digestion by preventing overeating to the point of feeling too full.

7.    Chew your food well

What’s the rush? When you chew your food, you’re starting the digestive process, so it follows that more chewing breaks down your food more thoroughly. Poor chewing habits can contribute to gut dysfunction, such as ‘leaky gut’ since large chunks of food can irritate the delicate gut lining. Plus, chewing slowly helps you to focus on your food in a more conscious manner and, in turn, reduces stress. Aim to chew your food 20 – 30 times before swallowing to aid the digestive process.

8.    Get moving

It’s simple: When you move, your digestive system moves. That might sound overly simplistic, but scientists have found that exercise can improve the rate at which you digest food. The peristalsis process speeds up with the increase in blood flow and the triggering of various movement receptors in your colon, pushing food through the digestive tract at a regular pace. Exercise also reduces stress, boosts energy, improves mood and heart health.

9.    Clean up your habits

You can add “better digestion” to the many reasons to quit smoking and cut down on alcohol consumption. Some smokers feel that smoking helps them stay regular, but like caffeine, that is due to a stimulant effect that can be irritating. Smoking also greatly increases the risk of acid reflux, peptic ulcers, Crohn’s disease, and cancer of the colon.

10.  Maintain the microbiome

Your digestive tract contains trillions of bacteria supporting gut health. Maintaining that microbiome is essential for avoiding digestive problems like gas, bloating, constipation, and diarrhea. A healthy gut microbiome is also essential for mental health, as the gut is the main site for the production of our happy hormone, serotonin.

These tips can help you maintain balanced levels of the right kind of gut bacteria:

• Because the microbiome contains many different types of bacteria, be sure to eat a wide variety of foods to help sustain them.
• Good bacteria help digest some types of fibers, so following a high-fiber diet stimulates their growth.
• Fermented foods help replenish good bacteria, so choose foods like unsweetened yogurt, kimchi, kefir, tempeh, and sauerkraut when possible.
• Probiotic supplements can help maintain a good balance in your gut. Research suggests they’re an effective supplement to reduce the symptoms of existing digestive problems, although they may be less effective at preventing problems.

Don’t let digestive problems hold you back from enjoying life. If you’d like to talk about further strategies, or want help creating a plan to implement these tips, give us a call!

References:

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 Everhart JE, editor. The burden of digestive diseases in the United States. US Department of Health and Human Services, Public Health Service, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Washington, DC: US Government Printing Office, 2008; NIH Publication No. 09-6443.

Boekema PJ, Samsom M, van Berge Henegouwen GP, Smout AJ. Coffee and gastrointestinal function: facts and fiction. A review. Scand J Gastroenterol Suppl. 1999;230:35-9. doi: 10.1080/003655299750025525. PMID: 10499460.

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McFarland LV. Use of probiotics to correct dysbiosis of normal microbiota following disease or disruptive events: a systematic review. BMJ Open. 2014 Aug 25;4(8):e005047. doi: 10.1136/bmjopen-2014-005047. PMID: 25157183; PMCID: PMC4156804.