8 Simple Ways to Support Your Digestion, Without Changing Your Diet
We call it having good food hygiene. Let's review these simple steps that we should be doing when we eat, to maximize getting the most from our foods.
1. THINK about your food long before you eat
How it looks, smells, how it will taste, what you will do to prepare it. Get excited for an experience... not "something to scarf down so you can keep moving".
2. Take 1 tsp-1 Tbsp of raw, unpasteurized apple cider vinegar 10 minutes before meals, to help improve stomach acidity.
Digestive bitters and other supplements recommended by your Naturopathic Doctor may also be helpful.
3. Pause before eating.
Say grace. Take 3-5 deep breaths before beginning your meal. This helps your body turn on your digestive system, so that is all systems go, to help you break down your food and get the most bang for your buck.
4. Chew your food thoroughly until is it liquid before swallowing.
A good rule is 20 chews per bite of food. This will help your body break down your food much more efficiently for less bloat and to avoid overeating.
5. Avoid liquids before and with meals, except to moisten mouth.
This will help to avoid dilution of stomach acid and enzymes so that they can work effectively.
6. EAT and ONLY EAT. No distractions.
You got it. Distractions include: TV, phone, computer. This will help avoid over-eating, under-chewing and promote better digestion.
7. Don't eat when stressed, angry or emotionally upset.
Do you have a client meeting, show up to the restaurant early to eat ahead of time. OR get a meal elsewhere after your meeting. Eating, like any other kind of work, can be affected negatively by a negative state of mind.
8. Your bowel movements tell us a lot about you.
Check your stool. Is it formed, watery, soft, sticky or breaking apart? Knowing these details makes it easier for other health care providers to assist you.
BONUS - AT HOME TEST :
Test your Stool Transit Time every few months.
On an empty stomach in the morning, take 2 Tbsp of white sesame seeds, chewing lightly before swallowing. Then time how long it takes before you seem them again in your stool. This will give you a rough estimate of how long it takes food to pass through your system. Retest in a week to see if this varies. Normal transit time is 18-26 hours.
Enjoy these steps for digestion and comment below on how they help or make you feel.
Yours in Health,