Maintaining Healthy Digestion

Healthy digestion relies on the co-ordination of all the physiological process involved in the breakdown of food; from the simple act of chewing to the action of friendly bacteria-preparing stool for elimination.

 

Focus ― take time to have a meal rather than catching your food on the run or being distracted whilst doing other things. Focus on the act of eating. You will chew more thoroughly and register how your hunger changes after each mouthful.

 

Eat slowly ― this gives time for the signals from the senses to reach the brain and stimulate the production of digestive enzymes, muscular contractions and other processes necessary for digestion. This allows the body to be ready to effectively utilise the food it is receiving. It can also prevent overeating as you are able to register how your hunger levels are changing throughout the meal (it takes approximately 20 minutes for the brain to register you are satisfied).

 

Chew well ― chew your food until it is a soft paste before swallowing. Chewing shreds fibres, mashes food and mixes it with saliva. If food is not chewed properly, digestion can take much longer as food does not have the sufficient surface area exposed to the digestive juices for digestion to occur efficiently.

Food is also not broken down as well, leaving some food particles whole which can irritate the gut lining.

 

Avoid drinking with meals ― too much liquid with your meals may dilute your digestive juices. Try not to drink large amounts of fluids 30 minutes before a meal or an hour afterwards. A little liquid with the meal is ok and a glass of warm water with a squeeze of lemon juice half an hour before a meal can promote secretion of stomach acid.

 

Don’t eat too much ― finish a meal feeling satisfied but not full. Leaving around a third of the stomach empty gives room for food to be mixed and churned with the digestive juices. It can also support weight management and help manage blood sugar levels by stabilizing the rise in insulin release

 

 

Supporting digestive secretions

Bitter foods help to stimulate stomach acid and other digestive juices, like those released from the gall bladder and pancreas. Eating a small portion of these foods at the beginning of a meal helps to prepare the body to digest the rest of the meal:

 

Aloe vera

Apple cider vinegar Bitter melon Chicory

Endive

Green bitter vegetables

Lemon juice Rocket Dandelion leaves Rhubarb

Fresh turmeric root Fenugreek

 

 

• Have a little lemon juice or apple cider vinegar diluted in water just before a meal.
• Add some grated bitter melon, chicory, endive, dandelion leaves or rocket to a side salad and eat these foods
• Take a tablespoon of aloe vera juice before
• Add fenugreek and turmeric to curry
• Include one portion of bitter green vegetable with each main

 

Probiotic foods

These foods are a natural source of friendly bacteria and can help to maintain a healthy gut flora:

Kefir

Live yoghurts Live cheeses Sauerkraut Miso

Pickles Kimchi Olives

Other pickles Tempeh

Tamari sauce Natto

Fermented foods

 

 

Prebiotic foods

These foods are natural prebiotics, they feed the friendly bacteria already in your gut and help them flourish:

 

Artichoke Asparagus Banana Chicory

Dandelion greens Dark green vegetables Flaxseed

Garlic Goat’s milk

Green beans Jerusalem artichoke Leeks

Legumes Onions

Raisins Salsify Shallots

Sprouted wheat Tomatoes Unrefined barley Unrefined oats

 

 

Bowel stimulation

These foods help to promote regular bowel movements:

 

Asparagus

Black sesame seed Cabbage

Coconut

 

Fig Oatbran Papaya Peas