In today’s busy and stressful world, our digestion is often less than optimal. Luckily, there are simple ways to improve your digestion on a foundational level.
Your digestion needs improvement if you frequently experience: bloating, heartburn, gas, indigestion, constipation, or diarrhea. However, poor digestion doesn’t end there. Poor digestion can also result in environmental or food allergies, brain fog, eczema, weight gain, and more.
So, how can you support your digestive system? Here are several tactical tips you can use to improve your digestion right now:
1. Reduce Fiber
While fiber can sometimes boost digestion, it’s important to remember that too much of a good thing can turn bad. In regards to digestion, too much fiber can actually inhibit digestive function. If you eat a high fiber diet and experience digestive distress, consider reducing your fiber intake.
Additionally, fermentable carbohydrates can cause bloating and digestive discomfort for some, while insoluble fiber can be detrimental for others. As you can see, bio-individuality is a real thing! If you deal with chronic gut inflammation, avoid consuming too many vegetables that are high in insoluble fiber, like greens (spinach, kale, arugula, etc), onions, garlic, bell peppers, green beans, eggplant, celery, cabbage, broccoli, and cauliflower. Instead, opt for veggies with low amounts of insoluble fiber, including carrots, squashes, yams, sweet potatoes, plantains, beets, parsnips. These foods are higher in soluble fiber, which tend to be easier on the gut. I have found much digestive success in my clients who stick to these starchier foods.
2. Cook Your Veggies Well
When eating vegetables, especially those high in insoluble fibers, be sure to cook them well. Cooking helps to break down the hard-to-digest fibers. This process makes them easier on the digestive system and allows for easier nutrient absorption for your body. I recommend cooking your veggies by sautéing them with healthy oils (see below), baking, or steaming. I love steaming my vegetables in my instant pot.
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3. Increase Healthy Fats
Surprisingly, eating healthy fats can help get things moving. It’s usually a big missing piece for those struggling with constipation. Some healthy fats include coconut oil, grass-fed ghee or butter, beef tallow, or lard. At all costs, avoid vegetable oils or industrial seed oils (canola, rapeseed, peanut, safflower, sunflower etc).
An easy way to increase your fat intake is to include more animal protein in your diet. Look for grass-fed meats and organ meats, wild caught fish, and pasture-raised whole eggs. These animal sources not only provide additional protein, but a variety of nutrients – way more than you’re going to find in the vegetables you’re avoiding. I love to order my meats from US Wellness Meats, a company that ensures everything I get will be grass-fed and grass-finished and sustainable. They deliver high quality, nutrient-dense meats right to your doorstep. Use the discount code “RAWFIT10” to receive 10% off your next order!
4. Drink Bone Broth
Bone broth is all the rage in the health and wellness world right now, but for good reason! This superfood has been used in traditional cultures for thousands of years, as it’s packed with minerals and amino acids, including those found in it’s gut-healing gelatin.
And, that’s not all. Bone broth contains glycine, which stimulates the production of stomach acid. Low stomach acid is frequently an underlying issue for many gut issues, so it’s essential to support healthy stomach acid production in order boost digestion. This liquid gold also aids in healing and sealing the gut lining and reducing the overgrowth of harmful gut bacteria.
5. Get Moving
Daily movement and exercise can help move food through your digestive system. Even low to moderate exercise, like walking, is an excellent strategy. A post-meal walk can help you better digest your food and also reduce your blood sugar levels. A nightly walk after dinner is also a great way to connect with your significant other or family members.
6. Consider Probiotics
Admittedly, probiotics are the only supplement I recommend to all of my clients. Why? Because 70% of our immune system is found in the gut. If we don’t have enough healthy gut bacteria to crowd out the bad ones, digestive and immune issues can arise. Always look for a high-quality probiotic that has been proven to survive the digestive process, otherwise the bacteria in your probiotic might be useless when it finally makes it to your gut! I recommend this probiotic to my clients. You can receive 15% off by using the code “RAW15.”
At the end of the day, bio-individuality is key. However, implementing these basic, foundational tips can help you improve digestion on a daily basis. If you’re still struggling with digestive discomfort or tell-tale signs of poor digestion, let’s chat! We can work together to figure out the root cause of your digestive issues and finally heal your body so you can live your life!
