Improve digestion
The 11 best ways to improve digestion:
- Balanced diet: The typical Western diet, rich in sugar and carbohydrates, saturated fats and food additives, is associated with digestive disorders. In order to improve digestion, one should therefore focus on a diet based on whole foods and limit the intake of processed foods.
- Fiber: Fiber absorbs water and helps your stool absorb more mass. Prebiotic dietary fiber, which is found in many fruits, vegetables and grains, is food for the good intestinal bacteria and thus contributes to a healthy intestinal flora.
- Drinking water: Low fluid intake is a common cause of constipation. You should therefore drink 2-3 liters of water daily. Compared to cold water, warm water additionally stimulates digestion.
- Omega-3 fats: For good digestion it may be necessary to eat enough fat, and fat is also relevant for nutrient absorption. Studies have shown that omega-3 fatty acids can reduce the risk of inflammatory bowel diseases such as ulcerative colitis and Crohn's disease (4). Foods high in healthy omega-3 fatty acids include chia seeds, flax seeds, walnuts and fatty fish such as salmon, mackerel and sardines.
- Herbs and spices: Certain herbs and spices such as ginger, turmeric, fennel, rosemary, garlic, mint, or cinnamon also help improve digestion.
- Avoiding dairy products and cereals: Dairy products are often difficult for the body to metabolize, which can result in flatulence, diarrhea or constipation. Cereals are rich in carbohydrates and provide food for the bad intestinal bacteria, which prevents them from digesting better.
- Fast vs. slow carbohydrates: Fast carbohydrates directly increase the blood sugar level, they include white bread, dextrose, fruit juices. Slow carbohydrates from whole grains, nuts and legumes are better for blood sugar levels.
- Eat alkaline food: With an alkaline diet, one eats mainly alkaline-forming foods with a pH value greater than 7. The aim of an alkaline diet is to balance the acid-base balance. Alkaline foods, especially fruit, vegetables and nuts, support the good intestinal bacteria and thus improve digestion.
- Chew well: Food should be chewed 30 times, as this makes it easier for the body to absorb and digest.
- Eat slowly and in peace: Since our brain only registers that we are full after 20 to 30 minutes, eating too fast can cause us to eat beyond the saturation point. This affects digestion and can cause us to become fat faster.
- Exercise: Regular exercise is one of the best ways to improve digestion because it helps the food move better through the digestive system. Therefore, a walk after a meal can help your body digest food.
(1) https://www.ncbi.nlm.nih.gov/pubmed/23828881
Depending on whether you are suffering from constipation or diarrhea, you can improve your digestion with suitable foods that stimulate or slow down digestion.
Foods that stimulate digestion:
- Apples
- Yoghurt
- Kombucha
- Fennel
- Whole grain products
- kefir
- Chia
Food that slows down digestion:
Water and liquids such as low-fat broths, soups, juices and sports drinks.
Residue-free foods, such as applesauce instead of whole apples.
Avoidance of high-fat and high-fiber foods that are more difficult to digest.
