5 Ways to Improve Digestion

Do you find yourself suffering from one or more of the below digestive symptoms quite often?

• Abdominal distension

• Bloating

• Increased flatulence

• Reflux, and

• Fatigue

I understand how debilitating it can be to have experienced the symptoms above as I have had the first-hand experience of these symptoms for a period of about 4 to 5 years. I am talking about severe bloating, constant burping, reflux and flatulence after each meal. Being constantly bloated and burping after each meal wasn’t fun. It meant that I wasn’t enjoying food as much as I used to, always worrying if I will get bloated from this food or that food. Sometimes the bloating would last for days, which also impacted my sleep quality and energy levels. Imagine trying to go to bed with severe bloating and reflux and always feeling fatigued, that was me a few years back.

Having the tools to deal with the symptoms and the ability to dig down to the root causes of my digestion problems means that my digestion is no longer an issue. I barely experience any abdominal distension, have not suffered from reflux in the last two years or so, and able to eat almost any food now without getting bloated. Having the tools and experience to work through my digestive issues have inspired me to support anyone who is currently experiencing similar digestive problems. I want to help you get down to the root causes of your digestion health so that you can enjoy food once again without having to suffer all these symptoms.

If you are someone who is currently experiencing some of the symptoms above, I have shared five easy tips that you can now implement to help to improve your digestion.

1. Take time for gratitude

Take a moment to pause and reflect, with gratitude or blessing before each meal.

Sight, sound, smell and thought of food trigger the brain to transmit signals down the central nervous system through the vagus nerve, signalling saliva and gastric juice to release to break down food.

2. Chew your food 

Aim to chew for at least 30 times before swallowing. Chewing increases the surface area of the food and allows for more digestive enzymes (in saliva) to break down the food.

3. Include bitters before a meal

Bitter foods such as olives, rocket, dandelion (or tea), and radicchio improve digestion by stimulating the secretion of saliva and the production of pancreatic enzymes to break down carbohydrate, protein and fat.  They also increase the production of bile by the liver to break down fat into smaller molecules, making it easier for enzymes such as lipase to further digest fat. 

4. Exercise 

It takes healthy muscle tone all around the abdomen for food to digest properly. 

5. Possible digestive enzymes supplementation

Digestive enzymes break down molecules such as carbohydrate, protein and fat into their simplest form in order to be absorbed into the bloodstream to provide energy for repair and growth. The best source enzymes are from food that are in their raw or live form such as pineapple, papaya, raw honey, sauerkraut and kimchi.

Supplementing with digestive enzymes is an option if digestion is impaired.

To further investigate the underlying issues that are at the root of those symptoms, a one-on-one nutrition consultation is recommended. We will look into your day-to-day diet, lifestyle, stress levels, any current or past medications, and any possible triggering events such as food poisoning or infections in the past to uncover the potential triggering factors or mediator for your digestion health.

Have you experienced any of the digestive symptoms above? If so, which one?