One of the very first steps to eating more healthy is getting digestion on track.  To get started,  first take a good look at how you feel after you eat.  This will give you some idea about how well you are digesting your food.

How we eat our food is just as important as what we eat when it comes to how well we digest our food.  And good digestion is key for weight loss, cleansing, energy, and good health in general.  We have some control over it, once we know what to do.  For problems like constipation, diarreah, gas, bloating, cramps, a good place to start is to take a look at what’s going on with your eating habits.  More mindful eating=better digestion=happier you. Here are a few tips on ways to improve your digestion. They are some really simple things, but they really work!

1. Slow Down

I know time is precious, but when it comes to eating, giving yourself the time and space to relax, sit down and eat is so important. It doesn’t matter if you are taking a quick break to eat an energy bar or sitting down to a 5 course meal.  Wherever you are, give yourself a few minutes to stop what you are doing and concentrate on enjoying your food. Even if you don’t have a long time, that’s okay, slow down and be present for the few minutes that you have. You will swallow less air which will result in less gas and bloating, plus you will have more time to taste and enjoy and chew.

Also, notice if rushing is a habit for you. Even if you have the time but are used to having to rush through a meal, you could be stressing your body out.  Stress is a real, physical response, not just in your mind.  The body responds to stress by sending blood away from the stomach and other organs, and straight to the limbs (“fight or flight” response, since stress in the caveman days meant running from a predator, our bodies still respond that way) so we digest less efficiently when we are stressed.

2. CHEW!

Digestion actually begins in your mouth, with chewing.  Your saliva helps to liquefy and lubricate the food, but it also contains enzymes that actually begin chemically digesting carbohydrates in your mouth. The more you chew the easier it will be for your body to digest food and absorb its nutrients.  Take human bites and chew your food for as long as possible. Not only will this physically break down the food before you swallow it, but it will slow down the whole eating process so that you give your body time to feel full, and as a result you may eat less.

3. Drink water between meals

Drinking to stay hydrated is very important, but it’s best for digestion to drink about 20 minutes before or 20 minutes after eating a meal.  This is because water can dilute the digestive juices and slow down the process. Hydrating in between meals will prevent thirst during meals, and will allow the digestive enzymes to do their job of breaking down the food you eat.

4. Take Probiotics

Probiotics are a type of friendly bacteria in our intestines that help with digestion, immune protection, and monitoring the growth of potentially harmful microorganisms, such as candida albicans (yeast).  They can be found in fermented foods like yogurt, kefir, cultured vegetables and in supplement form.  While antibiotics kill disease causing bacteria, the problem is that they also kill the protective probiotics and leave no protection against the overgrowth of more harmful bacteria in the intestines.  That’s why supplementing with probiotics (especially if you have had to take antibiotics) is so important for overall health  as well as  digestion.

5. Eat Fiber Rich Foods

Fiber helps digestion by regulating the length of time food takes to travel through the digestive tract.  So if you are having diarrhea issues, that means the food is moving too quickly through the intestines.  Fiber can help bind and bulk up the contents of the large intestine so as to slow down and solidify it so that it can be eliminated in a more solid form.  If you are having constipation issues, food is moving too slowly. Fiber helps by absorbing water and softening the stools so they can pass more easily.

There are so many so called “healthy” foods out there which are processed and claim to have a lot of fiber in them such as  breads, cookies, crackers, bars, etc. The best place to get your fiber from is whole foods, meaning totally NOT processed.  This means fresh vegetables, fruits, whole grains, beans, and legumes.  Meat, fish, and poultry do not have any fiber.  As much as I love juicing, even the healthiest green juice has no fiber.  The body does not have to digest anything with a juice.  Sometimes that’s what you want, to give the digestive system a rest, as in a juice fast.  But if your not fasting, fiber is a great thing.  Smoothies, on the other hand DO have fiber because the whole food is blended. I highly recommend smoothies as an easy and quick way to get fiber.  My favorite things to add to berries and juice is flax and chia seeds and sometimes psyllium husk for added fiber.

6. Breathe

Most of us are not aware of how we are breathing, whether we are eating or not.  We can really learn a lot about ourselves by just observing how we breathe.  Of course this goes along with slowing down, chewing more, etc., but right before a meal is a great place to check in with your breath.  Notice what your normal habit is.  Start by just taking a deep breath and exhaling before your first bite.

7. Don’t eat too many snacks

Are you a frequent snacker? While there’s nothing wrong with a snack here and there, constantly grazing all day doesn’t really give your stomach a chance to digest fully.  Even if you like to eat 6 small meals, give yourself an hour or two in between eating sessions to fully finish digesting your last meal or snack (and drink some water ).

8. Include ginger, peppermint tea or apple cider vinegar

Ginger and peppermint tea (homemade or store bought) are known to be digestive aids.  You can also purchase digestive enzymes (they come in small pill form) at any health food store or Vitamin Shoppe.  Apple cider vinegar is great for helping stimulate digestive acids in the stomach.  Ten minutes before a meal, drink a 6 oz glass of water with 2 teaspoons of apple cider vinegar, and you are good to go.