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6 Simple Ways to Improve Your Digestion

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.

 

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!

 

THE PERFECT WELLNESS GETAWAY

In March, I saw that Getaway House was opening an outpost in Big Bear – just a short drive from Los Angeles.  I excitedly reached out to them to partner up!  For those of you who have been following me for a while, you know I love a weekend getaway.  I used to have all of the excuses why I couldn’t take a night or two away.  I didn’t have the money.  I can’t afford to take the time off.  I have too much to do.  Blah.  Blah.  Blah.

 

Getaway House, Big Bear

 

I stopped the excuses and I started making weekend getaways (and even one-night staycations) a part of my regular routine.  Wellness isn’t just eating well and working out, it’s also taking care of yourself – mentally and emotionally.  For me, that looks like taking a night or two out of the city, to give myself some space to breath and think without dishes to be done or emails to be sent.  It always leaves me so relaxed and recharged, and I come back home inspired and more productive than ever.  Weekends away, albeit indirectly, always give me back way more than I spend.

When I booked my stay at Getaway House for November, I didn’t realize I would be knee-deep in school work and about to embark on a trip to Barcelona on top of my already hectic client schedule.  As this weekend approached, and my to-do list was getting longer by the second, I thought “I should reschedule.”  Why is it so easy for us to take care of everyone and everything else, but so hard to take care of ourselves?

 

Getaway House, Big Bear

 

As you would have guessed, I am so glad I went!  It was the most magical, most relaxing, and coziest weekend I’ve had in a very long time!  The moment I arrived at Getaway House, I felt a rush of relaxation roll over me.  Bye, bye cortisol!

The tiny cabins are nestled away in the woods of Big Bear – spread out enough to have peace and quiet, but close enough to feel safe!  Each cabin has 1-2 queen beds, a kitchenette, a bathroom with a shower, a heater, an AC unit, fresh linens, and bath products to use.  I had everything I needed.  There’s even an outdoor area with a grill and a fire pit for making s’mores!  Gluten-free and gut-friendly, of course!

I stopped at Sprouts on my way there and picked up some food for my stay.  There’s a couple of restaurants nearby, but I wanted to stay in and keep it extra cozy.  Here’s what I picked up:  pasture-raised eggs, 100% grass-fed meats, raw milk, mushroom coffee, sweet potatoes, sheep’s milk yogurt, and chocolate, of course!

 

Getaway House, Big Bear

 

According to my Oura Ring (and the way I felt when I woke up), I slept better there than I have all year.  Nature, fresh air, and the coziest bed and cabin will do that!  I woke up to the most beautiful sunrise every morning, and watched the sunset every evening from my bed.  I brought two books with me to read (why can’t I just chill?!), but I actually found myself enjoying the view and letting my mind wander most of the time.  Any place that can make me stop doing is magical, in my opinion!

I forced myself out of bed on Saturday afternoon to do some adventuring.  I explored some of the nearby stores and markets, and hiked one of the many trails in Big Bear.  There’s a cute lookout tower at the top of Keller Peak where you get an incredible view!  I highly recommend, if you can pry yourself out of the cabin.

 

Keller Peak, Big Bear

 

I seriously had the most incredible time.  It was the most relaxed I’ve been in as long as I can remember.  Weekend getaways, especially to somewhere as tranquil as Getaway House, are so necessary when you’re always go-go-go.  I don’t know about you, but stress has just become a part of my everyday life.  It’s the norm.  I always preach to my clients that stress can cause us to have gut issues and hold onto extra weight, so I do my best to follow my own advice.  Since I’ve been back, I’m trying to keep a piece of Getaway House with me, even if it’s just slowing down for a moment each day.

I’ll definitely be booking another weekend at Getaway House real soon!  They have outposts all over the US.  As of right now, you can escape from Los Angeles, New York, Atlanta, Boston, Dallas, Pittsburgh + Cleveland, Portland, and Washington, DC.

Use the code AMANDAC for $25 off your stay!