DIGESTION

    HOW TO IMPROVE DIGESTION ONE BITE AT A TIME

    HOW TO IMPROVE DIGESTION ONE BITE AT A TIME 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

    Many people have digestion or gastrointestinal problems such as feeling bloated after meals, constipation, Gastroesophageal Reflux Disease GERD, Irritable Bowel Syndrome IBS, or gallstones and suffer in silence not realizing these problems are quite common and easy to avoid.

    Chew your your liquids, drink your solids
    The best way to improve your digestion today and to help your body metabolize is to chew your food well enough to where you can basically swallow it. Chew your liquids too. By doing so you activate the digestive enzymes in the mouth and prepare the stomach for nutrient absorption. Experts at Ohio State University, suggest chewing softer foods 5-10 times before swallowing and for dense foods like meats 20-30 times.

    Stock up on raw apple cider vinegar
    Research shows apple cider vinegar can help with acid reflux, lower blood pressure, improve diabetes and support weight loss but don’t just reach for any apple cider vinegar at the store. Make sure you’re buying organic raw and unfiltered. It is full of good bacteria for an optimal digestion. Add it to your daily diet by adding (2) tablespoons of apple cider vinegar to your salad dressings or to your water. (Turn it into a tea but adding honey or lemon!).

    Fiber
    Fiber is a super important part of a healthy balanced diet. It can prevent illness and disease across the board like diabetes and cancer — and improve your digestive health. Fibers are found in oats, beans, citrus fruits and barley and stimulate the movement of food through the digestive system. You have fiber to thank for healthy stools. It also helps those who struggle with constipation and irregularity. A half cup of strawberries, raspberries and blackberries can help remedy constipation. A cup of Pinto, Lima and kidney beans provide nearly twice as much fiber as most fruits and veggies.

    Hara Hachi Bu : Hara what???
    Try saying that 10 times over 🙂 Good, now you’ve memorized it. Hara Hachi Bu is a Japanese practice performed by the Okinawan people who are most known for (healthy eating habits) and living to be 100. They are known as one of the healthiest groups on people on the planet and all it takes is eating until you’re 80% full. Why stop at 80%? For two reasons. First because it is important to leave some space in the stomach for chemical and mechanical digestion. Second because that’s how long it takes your stomach to communicate to the brain that it’s full. By overeating or eating past this point we break the body’s natural meter of being able to gauge when it’s hungry and when it’s full thus causing the side effects bloating, cramps or indigestion.

    How can I improve my digestion starting today?
    I’ve put together is a list of ways you can increase your fiber intake and improve your digestive system starting today.

    Begin your day with a fiber boost. By drinking coffee or eating a piece of dark chocolate you provide essential nutrients (like caffeine) to the body that increase bile flow promoting better digestion. A general rule, several sources say that 400 mg, or 4 cups of coffee is healthy and safe amount of coffee consumption.

    Eat greens. Greens like Arugula and Kale provide detoxifying nutrients and dietary fiber that nourishes the digestive tract and aids in the removal process of toxins and wastes.
    Another great choice would be Dill. Dill contains oils called carvone that can help keep digestion moving and relieve gas build up. Dill is the herb of fennel. Drink fennel tea for better digestion.

    Ginger and Dandelion. Used together or separately, both ginger and dandelion are commonly used home remedies for upset stomachs and nausea in the form of a tea. Ginger has powerful anti-inflammatory and antioxidant properties. You can prepare ginger tea by boiling a sliced ginger root in (3) cups of water for 20 min. Strain the ginger slices and discard. Add honey or lemon to tea for more flavor.

    Citric Juices. Orange juice, lemon juice, pineapple juice, apple cider vinegar are all known to promote a healthy digestive system however should not be paired with certain foods/meals. Start by drinking lemon juice in the morning! Try my CARROT, ORANGE & GINGER JUICE.

    Peppermint. Among mint, basil and thyme, peppermint is up there as a hassle-free herb to grow in your kitchen that works wonders for indigestion and bloating. Peppermint has ability to expel gasses from the stomach and relax the stomach muscles. It’s also been known to treat IBS.

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