How to improve digestion is a important topic that could help many like yourself. Before we go hacks to improving digestion, answer the questsions below
- Are you struggling with bloat or stomach discomfort?
- Do you get and upset stomach from certain foods or skin breakouts?
- Are you combating a ‘sensitive stomach’?
- Do you feel tired after eating or struggle with inconsistent stool?
If you said yes to any of these questions or your are looking to improving digestion, keep reading.
How to improve digestion 101
Who’s this for?
If you or someone you know have any of the issues above, you might suffer from digestion problems. It sucks, I’ve experienced them all. But luckily, I’ve got a few hacks to help improving digestion.
We are all different. We have different bodies, habits, and reactions to the things we do and eat. Some have allergies, some do not.
Common causes for digestion problems
Aside from allergies and intolerances, there are a few common causes listed below. These areworthy of remembering when we talk about how to improve digestion.
- Antibiotics. Antiobiotics are great when used right, they save lives. But, one major set-back with them, are that they can kill some of the good bacteria in your digestive system.
- Stress. Stress can be both good and bad, but chronic stress and too much of it is not good. It can cause serious issues with your digestive system, among many others.
- Fibre. Yes, you’ve already heard it thousands of times. Fibre is important to improving digestion and for your gut health. But, it is a cause for concern if your eating habits don’t get you enough fibre. Think of fibre in your foods as motor oil for your car, it may still run but its not a good idea.
- Over-consumption. Moderation is good, I eat treats like candy and ice-cream. But if you eat four bags of lollies, don’t complain when your body reacts to it. Enjoy frequent toilet trips and stomach pains. This applies to most foods, if you eat too much, you can suffer after.
- Processed foods. Some processed foods can be quite bad for you, especially processed meats. They taste great, you can eat them, but do so rarely and with consideration. Processed foods are any foods cooked by chemical or physical means. This even means pasteurised milk, and olive oil.
- Alcohol. Did you know alcohol is toxic? Apart from the buzz, alcohol can be quite harmful to your digestive health. Issues with acid production, acid reflux, and many different cancers are only a few.
How to improve digestion by cause
The easiest way would be to not take antibiotics for improving digestion. But life is not always that kind to us. Antibiotics help us recover much faster and even save our lives. But consider not using antibiotics unless you need to. A sore throat or the flu does not call for antibiotics.
How can you fix a gut that has suffered from strong antibiotics?
Behold, probiotics and prebiotics.
Yeast and live bacteria that are good for our digestive system, we call probiotics. Any fermented foods you eat are high in probiotics, such as yoghurt, apple cider vinegar, and miso soup.
Prebiotics are a type of fibre and supports the probiotics in your gut. They help the probiotics multiply, grow and survive in the acidic environment. Prebiotic rich foods are onion, garlic, artichokes among others. Which can make it tricky to consume enough of.
You should be consuming foods that are high in probiotics and prebiotics. But its not always that easy. Supplementing with probotiocs and prebiotics is easy. It’s also not very expensive, and something I recommend.
If your eating habits have good balance and you supplement, that’s great. You’ll stand stronger against the antiobiotics and recover faster. I increase probiotic and prebiotic intake before, during and after antibiotics. This helps me prepare my body for what’s coming, you should try it too.
How to improve digestion issues caused by Antibiotics:
ACV Pure (<== Clickable link) (If you’re like me and can’t stand the taste of Apple Cider Vinegar, try these.)
Probiotic Capsules (<== Clickable link)
Exercise is one of the best ways to decrease and prevent chronic and excessive stress. Make sure that when you eat you eat quality food, and eat slow. Don’t watch tv, or play with your phone, focus on eating the food.
Plan your days and weeks, stay on top of duties and tasks. But also make sure you do things you enjoy, get a massage, watch tv, socialize.
The best and most well-researched way to decrease stress is meditation. It is an amazing tool that improves all aspects of your life.
A great way to combine exercise and meditation is through yoga. There is plenty of free and paid resources available.
Improving digestion issues caused by stress:
Yoga Program (<== Clickable link)
Meditation App (<== Clickable link)
If you’re fibre intake is not high enough, you will suffer short and long-term consequences. Short-term you will have issues with stool. Long-term your risk of chronic disease and cancers increase.
It’s recommended by several government bodies over the world to eat 35g of fibre per day. This is of course dependent on your own height and weight. I usually try to eat between 35-60g of fibre per day. I’ve found that to be a good and reachable intake to improve digestion for myself and clients.
Eat more vegetables and fruits, and leave the skin on. Choose wholegrain bread and oats. Add nuts and seeds to your muesli. That’s how simple it is, add small things to your eating habits.
There are also supplements that containt fibre, which can be a great help. But focus should remain on dietary changes.
How to improve digestion issues caused by low Fibre intake:
Colon Detox Plus (<== Clickable link) (Disregard the silly name, its a great all-round digestive supplement)
You have to stop over-eating things that you know will make you feel bad. There is nothing more to this point that stopping that bad habit.
We all love treats and tasty foods, but if you know they hurt you, dont over-eat them.
Improving digestion issues caused by Over-consumption:
Write down things that make your stomach upset, consume less of those foods.
Same as above, eat less of these foods. Now it can seem tricky, since even milk and olive oils go through processing.
Your focus here should be on eating less processed meats. Sausages, cured meats, pre-cooked chickens, and so forth. Try to only consume meats that you cook from their raw state. Don’t buy marinated or hormone treated meats.
Read the labels, if a packet of chicken breasts contains 90% chicken breast and 10% marinade, stay away.
When you go grocery shopping, don’t go hungry, and stick to the outside of the aisles. Fill your cart with whole-foods that are good for you.
How to improve digestion issues caused by Processed Foods:
Slow remove processed foods from you eating habits, replace with whole foods.
Many like myself, enjoy a nice gals of wine on a Saturday evening. The key here is to not consume too often, and in moderate quantities. When you drink to often, you keep feeding the toxic alcohol to your system. When you binge on massive volumes, you make the recovery hard for your body.
I’m not saying stop drinking if you enjoy it, but try to limit as best you can. When you do, it’s more of a treat and something to look forward too. Furthermore, a glass of wine comes from fermented grapes, and in small amounts can be good for you. 1 Glass per day is probably fine, but consider less than that…
Improving digestion issues caused by Alcohol:
Be more mindful about your drinking habits, make it a treat not a regular habit.
Apply one of these solutions to your habits, and you’ll see great results. Apply two or more and you’re golden. However, if you can apply all these, you’ll feel so much better and function better as a human. Improving digestion has a lot more benefits than most think. Remember that everything you consume, depends on your digestion. Not only will you notice the effects of these changes quickly, but if you stop you’ll feel it just as quick.
Furthermore, you’ll have more energy, recover faster, feel less tired in the short-term. But also in the long-term, you’ll decrease risk of chronic disease and cancers, and live longer (no guarantee but you get my point). Use this post on how to improve digestion and show your digestive system some respect. You only get one, so take good care of it.
Any questions about improving digestion?
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Remember guys, Be The Change.