Rapid digestion is the key to good health and an active lifestyle. As we all just love to try new dishes and various cuisines, our digestive system needs to be in good condition. A disturbed digestive system can cause significant disruption in our life. Daily bowel movements allow our body to eliminate toxins foundational for our health and prevent toxins from reabsorbed in our bodies. This can lead to Cancer. But few changes in our lifestyle can have a positive impact on our digestion and save you from digestive issues.
Signs of Slow Digestion
First, we have to analyze if we have a slow digestion problem, only then we can fix it. Slow or sluggish digestion can be easily analyzed by its symptoms, which include constipation as the most common indication, while other symptoms include vomiting, nausea, changes in blood sugar levels.
Why Your Digestion is Slow
A lack of fiber usually causes slower digestion and eats high-fat foods and natural fermentable sugars in fruits, vegetables, and dairy. Another common cause can be poor gut health. Other than that, food allergies, Dysbiosis (from overgrowth and imbalance of harmful bacteria or bacteria in the wrong spot), Low stomach acid production, and inadequate enzyme production could also affect digestion. On the other hand, chronic stress and the environment also play its part in stomach health.
Ways to Speed Up Your Digestion
You can easily improve your stomach help by upgrading your daily routine into healthier habits. We are here to teach you the basic remedies to speed up your digestion and improve health.
1. Eat Real
Eating real food instead of processed food is proved to be the best solution for optimal digestion. Eating food as a whole and limiting the intake of processed food can save us from slow digestion and ultimately from digestion issues. Nowadays, our typical processed food contains high fats, food additives (salt, glucose), which are proved to increase gut inflammation. Trans fats can cause ulcerative colitis, an inflammatory bowel disease. Artificial Sweeteners and food additives increase the number of harmful gut bacteria, which can prove disastrous for our digestive system.
2. Get Plenty of Fiber
Studies have proved that fiber helps indigestion. It helps your digestive system to move everything along, hence improves your digestive system. A sufficient quantity of fiber is found in Oats bran, vegetables, whole grain, whole bran, nuts, and seeds.
3. Add Healthy Fats to Your Diet
Healthy fats also improve digestion, such as Omega3 Fatty acid, which prevents Gut inflammation (which leads to bowel diseases like ulcerative colitis). And it can be found in flaxseeds, chia seeds, nuts, and fatty fish like salmon, mackerel and sardines.
4. Stay Hydrated
Sty Hydrated proved to be a perfect thing for our health. It can also prevent constipation and slow Digestion. Expert suggests that we should drink (1.5 L to 2 L ) of water every day. We can meet this goal by eliminating caffeinated drinks such as herbal tea or eating fruits rich in water such as cucumber, melon, strawberry, tomatoes, grapefruits, etc.
5. Manage Your Stress
Stress affects your health a lot, but chronic stress can be even more harmful for digestion as it weakens havoc. Due to stress, energy is diverted from your digestive systems. Doctors say the brain and gut are connected. This shows that if stress affects your brain, it will affect your gut, causing slow digestion in you. Additional studies have proved that meditation, yoga, deep belly breathing, and other exercises also helps in improving digestion as well.
6. Chew Your Food
The process of Digestion starts from your mouth. When you chew the food, you break it into small pieces that help enzymes digest food more quickly. Chewing the food helps the body to absorb its nutrients. Eating slowly and chewing food properly can save you from digestive problems.
7. Regular exercise
Regular exercise proves to be great for Digestion. A walk after a meal can help your body digest quickly as gravity and exercise enhance the digestion process. Doctors suggest that regular exercises, e.g., walking, cycling, and jogging, improve the digestion process by 30%. Additionally, regular exercise can reduce chronic stress, which ultimately improves digestion.
8. Ditch Bad Habits
Unhealthy eating habits have a very negative effect on the human body. Such as smoking, alcohol consumption, and unclean food. These routine habits could be very harmful to our digestion process. Ditching bad habits can have a very positive impact on our bodies. And will also speed up the digestion process of your body.
9. Quit smoking
We all know smoking is harmful to our bodies. But it also affects our digestive system severely. People who smoke have twice the risk of developing acid reflux. Things don’t end here. People who smoke also have a high chance of having Ulcers and gastrointestinal cancers. If you smoke, then quitting smoking will speed up digestion and have many positive impacts on your body.
10. Drop alcoholic habits
Alcohol is harmful to our health. And it also has a very negative effect on our Digestive system. Consuming alcohol can increase acid production, which can result in heartburn. Excessive consumption of alcohol can lead to Bleeding in the gastrointestinal tract. Hence getting rid of alcoholic habits or reducing the amount of alcohol you consume can help speed up digestion.
11. Late-night eating
Food takes time to digest. But if you eat late and lie down in bed, your body will not get time to digest food properly and might cause heartburn and indigestion. Gravity helps our body to move and digest food easily. So, a walk after eating or eating 3-4 hours before sleeping can help speed up digestion.
12. Incorporate Gut-Supporting Nutrients
Certain nutrients can help you to speed up digestion. Details are as follows.
Studies have proved that probiotics can improve Digestion problems such as gas, bloating, and stomach pain. Probiotics are good bacteria and yeast that can help speed up digestion. The human body is full of good or bad bacteria. They help in the digestion of indigestible fiber. Taking probiotics as supplements can help one speed up digestion. Probiotics are available both as capsules and can also be found in fermented foods such as kimchi and miso.
Glutamine is an amino acid that helps to speed up digestion. They are also used to cure people who are critically ill with intestinal permeability (leaky gut). Glutamine is available in both Capsules and Natural forms. Eggs, almonds, turkey, and soybeans are the natural resources of this acid.
Zinc is a mineral that is excellent for digestion and can help you speed up digestion as well. Researches claim that zinc is beneficial for people suffering from diarrhea, intestinal permeability (leaky gut), and other digestive problems. Zinc is found in shellfish, beef, and sunflower seeds, while there are also zinc supplements available in the market. But those should be taken under doctor’s supervision as consuming them in high amounts could also be harmful.
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Rapid digestion has several health benefits, and it can be achieved by only a few changes in your lifestyle. By adopting some good Habits and leaving some unhealthy habits as we have discussed. And there are some gut supporting nutrients as well, which can help speed up digestion. The above-mentioned remedies are not very hard to follow, and the supplements are also widely available in the market.