From time to time we experience uncomfortable digestive issues such as gas, heartburn, nausea, constipation or diarrhoea. Speeding up digestion will help alleviate these problems. The way to do this is to pay attention to nutrition first. Eating a healthy diet not only speeds up digestion but also protects gut health. So what speeds up digestion? Here are 12 easy ways to speed up digestion…
What Speeds Up Digestion?
What speeds up digestion?
eat natural foods
Refined carbohydratesContains saturated fat and food additives. This triggers digestive ailments.
Trans fats found in many processed foods. Along with its negative effects on heart health, it increases the risk of developing ulcerative colitis.
Low-calorie drinks and processed foods such as ice cream contain artificial sweeteners that cause digestive problems.
Scientific studies show that eating natural foods containing high levels of nutrients such as vitamins and minerals protects against digestive system diseases. Therefore, eat natural foods instead of processed foods to speed up digestion.
Eat fibrous foods
LifIt is beneficial for digestion. Soluble fiber absorbs water and adds bulk to stool. Insoluble fiber helps move everything in the digestive tract. High fiber diet; It reduces the risk of digestive diseases such as ulcers, reflux, hemorrhoids, diverticulitis. Prebioticsis a type of fiber that feeds healthy gut bacteria. Nutrition with prebiotics reduces the risk of inflammatory bowel disease.
Consume healthy fats
It is necessary to consume enough fat for digestion. Fat ensures proper absorption of nutrients. It also keeps food moving through the digestive tract. Increasing oil consumption relieves constipation.
Low fluid intake is a common cause of constipation. Experts recommend consuming 1.5-2 liters of decaffeinated liquid per day to prevent constipation. Those who live in a hot climate and those who do strenuous exercise need more.
Control stress
Stress harms the digestive system. It is associated with stomach ulcers, diarrhea, constipation and IBS. Stress hormones directly affect digestion. During stressful periods, blood and energy are removed from the digestive tract. The meditation and relaxation technique used in stress management has been found to improve symptoms in people with IBS.
Eat carefully
Eating quickly and carelessly leads to bloating, gas and indigestion. Mindful eating means paying attention to all aspects of the food you eat and the process of eating. Studies have shown that mindful eating can reduce digestive issues in people with ulcerative colitis and IBS.
For mindful eating:
Eat slowly.
Focus on eating by turning off the TV or computer.
Pay attention to how your food looks and smells on the plate.
Choose each food consciously.
Pay attention to the texture, temperature, and taste of your food.
Chew food thoroughly
Digestion begins in the mouth. Teeth break food into smaller pieces. Thus, enzymes in the digestive system are better broken down. Poor chewing reduces nutrient absorption.
Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva starts the digestive process by breaking down some of the carbohydrates and fats in your mouth. The saliva in the stomach acts as a liquid mixed with solid food so that it passes smoothly into the intestines.
Chewing food thoroughly produces ample saliva production for digestion. This helps prevent symptoms like indigestion and heartburn.
Move
Regular exerciseIt is one of the best ways to speed up digestion. One study in healthy people found that moderate exercise, such as cycling and jogging, increased intestinal transit time by about 30%.
Balance stomach acid
Stomach acid is essential for proper digestion. Without enough acid, you experience problems like nausea, acid reflux, heartburn or indigestion. Low stomach acid levels can result from overuse of acid-reducing medications.
Apple cider vinegarIt is an effective way to balance stomach acid. But drinking vinegar can have drastic effects on the digestive system. Therefore, mix 1–2 teaspoons (5–10 ml) of apple cider vinegar in a small glass of water. Drink just before a meal.
Eat slowly
When you don't pay attention to hunger and satiety cues, you may experience gas, bloating and indigestion. It takes 20 minutes for the brain to realize that the stomach is full. It takes time for the hormones secreted by the stomach to reach the brain. Therefore, eat slowly and be mindful of how full you are. This prevents digestive problems.
Give up bad habits
Bad habits like smoking, drinking too much alcohol and eating late at night are not good for overall health. These cause some common digestive issues.
Smoking doubles the risk of developing acid reflux. Quit smoking to reduce digestive problems.
Alcohol increases acid production in the stomach. It causes heartburn, acid reflux and stomach ulcers. Excessive alcohol consumption causes bleeding in the gastrointestinal tract. Reducing alcohol consumption helps solve digestive problems.
Eating late at night and then sleeping leads to heartburn and indigestion. Finish eating three or four hours before bedtime.
Consume foods beneficial for digestion
Some foods help support the digestive system.
Probiotics:Probioticsare beneficial bacteria that support digestion by increasing the number of healthy bacteria in the intestines. These healthy bacteria aid digestion by breaking down indigestible fiber that can cause gas and bloating. It is found in fermented foods such as yogurt, kefir, sauerkraut.
Glutamine:glutamineis an amino acid that supports gut health. It has been found to reduce intestinal permeability. Glutamine levels increase by eating foods like turkey, soybeans, eggs, and almonds.
Zinc:Zincis a critical mineral for a healthy gut. Its deficiency leads to various gastrointestinal diseases.
