The Skinny on Digestion

Breaking Down Your Food

Digestion is a real problem for many of us In The United States.

Every year, 62 million Americans are diagnosed with a digestive disorder. All of us need the hydrochloric acid and gastric juice to break down foods for absorption. The first line of care in Western Medicine with acid reflux is reducing the acid. While this helps with urgent suffering, like taking headache medicine daily, this medication creates a further increase in the issue.

Most of the issues with digestive disorders are created from a combination of the Standard American Diet (known as the SAD diet fittingly), and “rat-race” lifestyle in the United States.

Here are a few:

Ultra-processed Food (chemicals).

Skipping meals—eating too quickly when hunger hits.

Taking meetings thru lunch time and other on-the-go eating.

Typically, as human beings, we delay dealing with personal care until we hit some crisis that moves the priority of health to the front of the line. Improving digestion can enhance nutrient absorption, energy levels, and overall health.

Here are some strategies to boost digestion:

• Fiber-rich foods: Include plenty of fruits, vegetables, whole grains, and legumes to aid bowel movements and prevent constipation.

• Healthy fats: Foods like avocados, nuts, and seeds can help the absorption of fat-soluble nutrients (like vitamins A, D, E, and K).

• Probiotic-rich foods: Yogurt, kefir, sauerkraut, and kombucha support a healthy gut microbiome, which plays a key role in digestion.

• Prebiotics: Foods like garlic, onions, asparagus, and bananas feed the good bacteria in your gut.

  Fruits like Pineapple and Papaya contain high amounts of gentle digestive enzymes that nourish the stomach and support digestion.

• Water helps break down food and facilitates nutrient absorption. Aim to drink plenty of water throughout the day especially between meals to avoid diluting stomach acids during eating. Try not to drink fluids during a meal. This disturbs digestion.

• Chewing properly starts the digestion process by mechanically breaking down food and mixing it with saliva. This helps your stomach do less work and improves nutrient absorption. Set a goal to chew 8-15 times per bite, gradually moving that goal to 20 or more.

• Slow down while eating to avoid overeating and help your body better recognize hunger and fullness cues. Eating too quickly can overwhelm the digestive system.

• Physical activity helps stimulate the muscles in the digestive tract, promoting regular bowel movements. Even light activities like walking after meals can improve digestion. A ten minute walk after meals has been proven to improve digestion and blood sugar regulation.

• Chronic stress can disrupt digestion, leading to issues like heartburn, IBS, or poor nutrient absorption. Techniques like deep breathing, meditation, and yoga can help calm your digestive system.

• Large meals can overburden the digestive system and lead to discomfort. Eating smaller, more frequent meals may be easier for digestion.

• Highly processed foods and those high in unhealthy fats can slow digestion and lead to issues like bloating and constipation. Aim for whole, minimally processed foods whenever possible.

• Lying down right after a meal can lead to indigestion or acid reflux. Try to remain upright for at least 1-2 hours after eating.

• For some, taking digestive enzyme supplements can help break down food more effectively, especially if they have certain food intolerances. Talk to me more about this to find what works for you.

For further reading, here are some great links:

https://draxe.com/nutrition/digestive-enzymes/

https://www.nccih.nih.gov/health/bromelain

https://my.clevelandclinic.org/health/articles/21532-enzymes

“The mind and the body are not separate entities, they are part of one system.” Bruce Lipton

For any custom guidance, schedule a free chat to get started with me today.

Remember, we are all BIOINDIVIDUAL, unique from our partner, friend , parent or child. To discuss any specific needs, contact me at hello@angiesrealfood.com, call or text me at 619-807-1387. You can feel better!

If you’re new to Angie’s Insights or missed one of the previous editions, use the link below to catch up on easily implemented tips that can make a big difference in your health journey.