10 Simple Way to Improve Digestion

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Digestion is one of those things that affect everyone differently. Digestion discomfort is something that may affect one person every now and then and for someone else it may happen everyday. Now of course if you experience digestion discomfort regularly you should speak with your doctor but there are somethings that you can do to help your digestive system.

1. Consume foods high in fibre. This includes fruits, vegetables, and whole grain products. Slowly increase your fibre intake to help avoid any stomach issues. According to the Heart and Stroke Foundation, a healthy adult needs between 21 and 38 grams per day.
   TIP: Swap white pasta/bread for whole grain products. White pasta and breads are stripped of all their nutrients whereas whole grain produces still contain their fibre and most nutrients.
2. Drink enough water! According to Dietitians of Canada, women 19+ should aim for 2.2 liters (9 cups) per day of fluids to stay hydrated. Men 19+ should aim for 3 liters (12 cups) of fluids each day. Now this includes fluids from other beverages or soups consumed throughout the day but water should be most of that fluid intake as it is the best option.
   TIP: Buy a large reusable water bottle and fill it with some ice and water. Bring that with you everywhere you go and keep track of how many times you refill it throughout the day. I find it really easy to drink lots of water if its cold water and if it’s in a big glass or bottle. For more tips on drinking more water check out my previous post here. 
3. Get moving! Exercise will help foods move through the digestive system. Regular exercise also promotes a healthy body weight which helps digestion. Sweat at least once a day!
   TIP: Make exercising apart of your daily routine. Set goals like going to the gym 3 times a week or going for a bike ride every night.
4. Eat a variety of fruits and vegetables. Fruits and vegetables contain soluble and insoluble fibres needed to control blood sugar levels and promotes regular bowel movement. Fruits and vegetables are also apart of a healthy diet as they contain so many essential nutrients. Canada’s Food Guide recommends females 19-50 should aim for 7-8 fruits/vegetables per day and males 19-50 should aim for 8-10.
   TIP: A great way to get in your fruits and vegetables is through smoothies! When blended most of the fibres in the fruits and vegetables are still intact. Fruit/vegetable juices have the opposite affect and all fibre is stripped from the juice. I am not saying there isn’t a place for juice in a healthy diet but just keep that in mind if you’re trying to increase your fibre intake.
5. Go for a walk after dinner. As previously mentioned movement helps food pass through the digestive system so if you’re feeling extremely full or uncomfortable try and go for a short walk!
   TIP: This doesn’t have to be a long walk but a walk around the block or a 10-15 minute walk is better than sitting or laying down right after a meal. This is also great for people that suffer from heartburn.
6. Avoid greasy, high fat foods. Now there are many reasons to avoid these foods but when it comes to digestion these foods can take a long time to digest. They are also prone to constipation. Of course we all need fat in our diet, but healthy fats can be found in foods like nuts, seeds, avocado, lean meats and many more foods. Pair these foods with high fibre foods and they will digest easier than on their own.
   TIP: Always select lean meats such as lean turkey breast or lean chicken as they have less saturated fat then other meats. 
7. Slowly incorporate cruciferous vegetables into diet. Cruciferous vegetables are linked to lowering cancer and promote a healthy bowel. This includes foods like broccoli, cauliflower, brussel sprouts, kale and cabbage.
   TIP: Add one of these vegetables daily to a salad or have them as a side dish. 
8. Incorporate probiotics into the diet. Probiotics are natural bacteria found in the large and small intestine. They are needed for a healthy intestine and can be consumed through consumption of yogurts. The use of antibiotics can “kill” a lot of the healthy bacteria found in the intestine therefore after antibiotic treatment, probiotic consumption is normally suggested to restore the healthy bacteria in the gut.
   TIP: Make yogurt apart of your daily routine. Kombucha or other fermented soy products are vegan friendly options that contain probiotics.
9. Stressed out? It could be affecting your digestive system. When feeling stressed out or anxious find something calming for you to do. Some ideas: going for a walk, meditation, read a book, or call a friend!
   TIP: Do these things even when your not feeling stressed just to help clear your mind and give your body a break!
10. Foods that help digestion: Warm water with lemon, dates, bananas, and prunes are great foods to jump-start your digestive tract in the mornings.
    TIP: Make these foods apart of your daily routine!

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