Best Supps and Foods to Help Digestion
Bringing You The Latest Findings So You Can Fix Your Digestion Problems
One of the most common grievances amongst people is that of digestive problems. Optimizing your digestion is super important if you are looking to optimize your physique, and live more efficiently and avoid lethargy. Busy lifestyles account for part of the problem making it difficult for those who enjoy having freshly cooked meals daily. That’s not to say it’s not possible to have freshly cooked meals daily, but if you run a tight schedule their might be some challenges. Fortunately, there are many ways one can address digestive issues.
Best Foods To Facilitate Digestion
1. Bone Broth
Bring animal bones to a boil, add some ginger, garlic, kale, onion, goji berries, fennel, mushrooms, and carrots and you’ve got yourself a tasty treat.
2. Chia Seeds
I rave about chia seeds as it is a exceptionally nutrient dense food, and low in calorie high in fiber. Chia seeds are high in minerals like iron, calcium, and magnesium, the all of which help the digestive tract relax. If you have trouble with have multiple bowel movements throughout the day, look into getting some chia. My favorite way to use chia seeds are in my oatmeal, but many use it in smoothies too. Just be sure when using chia seeds, to use it with water and not stand alone.
3. Coconut Oil
Coconut oil is a miracle oil. You can use coconut oil as make up remover, hair conditioner, lotion, and you can even make deodorant out of it! It’s anti-microbial, anti-viral, antibacterial and anti-inflammatory, all of which benefit the digestive tract. You can cook with coconut oil, or simply use it as a spread in replacement of butter or margarine.
4. Berries
Berries contain a wide spectrum of nutrients, and they’re high in antioxidants, and fiber. Try eating berries with Greek yogurt, or in a protein shake.
5. Fermented Foods
Fermented foods are rich in probiotics, the good bacteria and they include Sauerkraut, kimchi, apple cider vinegar, kombucha, dairy-free yogurt, cultured nut cheese, and kefir. You can take a shot of apple cider vinegar daily diluted with some water, and it is by far one of nature’s medicine.
Photo by Monika Grabkowska on Unsplash
Best Supplements to Help Digestion
1. Digestive Bitters and Digestive Enzymes
Bitters may be useful, and apparently have been used for thousands of years to stimulate and tone the digestive system. Bitter foods and herbs work at the site of the taste receptors in our tongue, and may help improve nutrient absorption. You can also use a shot of apple cider vinegar before a meal, drinking fresh lemon or lime juice in your water, eating dandelion greens with garlic or arugula – one of my favorites - or eating fresh ginger. What I typically do is cut ginger into small pieces and eat it raw.
Enzymes are the workers that help to break down the food that we eat, including proteins, fats, and carbohydrates. You could look into digestive enzyme supplements, too.
2. L-Glutamine
Proteins are long chains of single amino acids – there are 9 amino acids that act as the building blocks of proteins. L-glutamine is one amino acid and has been effective at altering an inflamed or damaged digestive tract - Crohn’s, colitis, or ulcers.
More Tips
1. Chew Food!
Digestion actually begins in the mouth, and chewing is the first step as the mechanical breakdown of food happens in the mouth. The more you chew, the less work your stomach has to do.
2. Eat In ‘Rest and Digest’ Mode
I discuss stress and how it affects the central nervous system in previous posts, and when we are relaxed our body is in a parasympathetic mode, which is the ideal mode to absorb food properly. Try to eat your body in peace and avoid rushing through, practice deep breathing with eating, too. The more relaxed you are, the better.
3. Avoid Common Gut Irritants
Including dairy, glute, sugars, refined oils, and highly processed foods.
Those are my tips for a more efficient digestive process. I may make another post dedicated to herbs as that too plays a important role in digestion.
Be well.
Yelena