Everyone is realizing the importance and significance of a healthy gut!! But few know where to start to improve theirs.
Use these tips to get the ball rolling on good digestion:
➡️Chew Your Food: Digestion starts in the mouth! Chew until your mouthful of food is liquified or lost all of its texture. Your saliva plays a huge role in breaking down food.
➡️De-Stress: This is a big one! Stress activates the sympathetic nervous system, which slows down motility. Taking deep breaths before you start eating can help create a more relaxed environment. Avoid eating immediately after a workout and make sure your heart rate is close to baseline.
➡️Stay Hydrated: Dehydration can lead to constipation. Water is what helps keep the food moving down through your intestines.
➡️Limit Heavily-Processed Foods: These foods typically have high quantities of preservatives, saturated fats, salt, and low levels of nutrition and fiber. This is a recipe for constipation.
➡️Fiber Intake: Women should be eating around 25-30g of fiber daily. The average American adult eats roughly 10-15g per day.
➡️Sit Up After Eating: Avoid laying down after eating, especially if you experience heartburn. This can cause stomach acid to rinse and travel back into the esophagus.
➡️Keep a Food Journal: This can help you recognize a link between what you are eating and the symptoms that you are feeling. If you go to a professional to help you, this would come in handy for them as well.
➡️Get Moving: Sedentary lifestyles can create slowed motility. Taking a walk after eating may help get things moving.
Have a larger, more concerning issue going on with bloat, pain, digestion or think you may have a GI issue? Click here for personalized nutrition coaching with one of our 3 Registered Dietitians on staff.️