- Slowly eat.
- Put aside your phone and TV to focus on your meal.
- Look at and smell your meal.
- Consume mindfully.
- Consider food’s texture, warmth, and flavor.
Chew Your Food
Chewing initiates digestion. Your teeth break food down so digestive enzymes can digest it better. Bad chewing might reduce nutrition absorption. If you chew your meal well, your stomach needs to work less to transform it into a liquid for your small intestine. Chewing creates saliva; the longer you chew, the more is created. Saliva starts digestion by breaking down carbohydrates and lipids in your mouth.
In your stomach, saliva is a fluid that mixes with solid food to travel into your intestines. By chewing deeply, you produce more saliva for digestion. It may prevent indigestion and heartburn. In addition, chewing reduces tension, which may help digestion.
Get Moving
Exercise helps digestion. Exercise and gravity aid digestion. Walking after a meal may help move things forward. Short bouts of low to moderate activity may expedite digestion, but vigorous exercise may delay it. In one study, Qigong, walking, and physical mobility relieved constipation symptoms. Studies show that exercise may lessen inflammatory bowel disease symptoms due to its anti-inflammatory properties.
Slow Down & Listen To Your Body
Not paying attention to hunger and fullness signals may lead to overeating, gas, bloating, and indigestion. According to popular opinion, the brain takes 20 minutes to recognize your stomach is full. It takes time for hormones generated by your stomach in reaction to meals to reach your brain. Eating carefully and noticing when you’re full may avoid intestinal issues.
Moderate-to-fast eating is linked to indigestion, which may produce discomfort, bloating, nausea, and gas. Eating slowly may relieve digestive issues.
Consider Lifestyle Changes
Smoking, drinking alcohol, and eating late at night are unhealthy behaviors. They may cause stomach difficulties.
Smoking
GERD is linked to smoking. Quitting smoking helps acid reflux, according to research. Smoking is linked to stomach ulcers, ulcerative colitis operations, and gastrointestinal malignancies. Quitting smoking may help stomach disorders sufferers.
Alcohol
Alcohol reduces digestion. Alcohol may contribute to heartburn, acid reflux, and stomach ulcers, and when abused, it causes gastrointestinal hemorrhage. It can also cause inflammatory bowel illness, increased gut permeability, and gut microbial alterations.
Late Eating
Late-night eating might cause heartburn and indigestion. Gravity helps appropriately move food as you digest it. When lying down, stomach contents might create heartburn. Lying down after eating causes reflux. If you have digestive troubles at night, wait three to four hours after eating before going to bed.
Incorporate Gut-Supporting Nutrients
Certain nutrients benefit the digestive system.
Probiotics
Probiotic supplements may promote gut health. Healthy bacteria aid digestion by breaking down indigestible fibers that cause gas and bloating. Probiotics may relieve IBS symptoms such as bloating, gas, and discomfort. They may also relieve constipation and diarrhea. Sauerkraut, kimchi, miso, and yogurt with living cultures include probiotics.
Glutamine
Glutamine helps intestinal health. Beef, eggs, and tofu raise glutamine levels. Some studies show glutamine supplementation may lower intestinal permeability and inflammation.
Zinc
Zinc deficiency may cause gastrointestinal issues. Zinc helps cure diarrhea, colitis, increased gut permeability, and other digestive disorders. Zinc RDI for women is 8 mg, and for males, 11 mg.