Considering the impact of your diet on digestion? You're on the right track.
Like any system, your digestive tract relies on specific nutrients to function optimally. Imbalances or deficiencies in these nutrients, as well as infections, and lack of good bacteria in the gut can hinder digestion and potentially lead to long-term health concerns. While medication or surgery might be prescribed in some cases, a more holistic approach also exists.
Our bodies were made to digest and absorb whole, unrefined foods. Processed options, laden with additives, preservatives, and artificial chemicals, can disrupt this process, and lead to poor gut health.
Both what you eat and how you consume it influence your overall digestive health. By adopting a healthy eating plan, you can provide your body with the essential nutrients it needs for optimal digestion and better health.
Although for some, seeing the benefits of transitioning from unhealthy eating habits may take some time, as years of nutrient deficiencies and ingesting gut damaging foods may require addressing. Progress can be made gradually, one mindful bite at a time.
Simple tips to improve your digestion
The first steps that should be taken to improve digestion are:
Eliminate processed foods, such as those with artificial sweeteners, preservatives, chemicals, and dyes. Choose organic, seasonal, unaltered, and local foods whenever possible, including raw dairy products, grass fed beef, and free range organic meat products.
Take a break from raw vegetables. Having a digestive upset? Try taking a break from your raw vegetable diet, cooked vegetables are easier for the G.I. tract to break down, and gives your system a nice break while still getting the benefits of vegetables. The only exceptions are raw fermented vegetables, which have already been broken down, and blended vegetables, like those in smoothies.
Don't cook food too long, as this affects the nutritional content of your food.
When you cook, use a lot of herbs and spices, like rosemary, thyme, and oregano, these help to fight infections and support digestion. Also, after the food is cooked, add sea salt for additional mineral value.
Before you start eating, drink about 3–4 ounces of a 6-ounce electrolyte drink made of water, lemon juice, and 1/8 teaspoon of sea salt. Then, sip the rest of the 6 ounces while you eat.
Thoroughly chew your food to help the enzymes in your saliva work better to break up your food prior to it entering your stomach, this helps to assist in digestion and assimilation of nutrients.
Make sure you are eating enough at each meal and focusing on a balance of whole foods with a good mix of veggies, proteins, and healthy fats.
Eat at least two full meals a day, but no more than three, and if you need to keep your blood sugar steady, eat two snacks a day.
With every meal, eat at least 2 tablespoons of raw cabbage or kimchi.
Foods that aid digestion
Protein
Good fats, like those found in cold-water fish, nuts and seeds, organic virgin coconut oil, organic butter, naturally occurring animal fats, extra virgin olive oil, and avocados.
Ocean sea salt—unrefined (it shouldn't be bright white)
Fresh lemon juice
Mineral-rich bone broths (bones should be cooked for up to 72 hours).
Fermented foods and drinks like sauerkraut, and kimchi.
Herbs, spices, and teas, like nutmeg, cinnamon, chamomile, and more.
Red clover tea.
The digestive system is a very complicated system and needs a lot more attention than this short blurb has given you. That being said, the above should help you begin to understand how to implement changes that are good for digestion in small sustainable ways.
It's important to remember that a healthy digestive system is what gets all the nutrients from your food into the bloodstream so the body can use them.
Want to take your digestion journey further? Let's work together! As a holistic nutritional coach, I can help you create a personalized plan to address your unique needs and optimize your digestive health.
Reach out to me today for a discovery call and unlock the full potential of your digestive system!
