Nobody likes it when they get upset stomach, heartburn, nausea, gas, and bloating. Aside from making us look physically terrible, it makes us feel heavier and worse than we actually look. Now we’re all for eating to your heart’s content, but that doesn’t mean we shouldn’t do it right. Lucky for us, our friends from Blended For You (our favourite local smoothie subscription service) shared seven tips for good digestion that we all could use.
Keep on reading to find out about these digestion tips, how to battle indigestion, and still feel good after eating!
Digestion Tip 1: Skip Processed Foods
Diets that are high in refined carbs, saturated fats, and food additives have been linked to increased risk of digestive disorders and gut inflammation.
Digestion Tip 2: Fibre-Load
Fibre helps to keep your digestive tract moving along and cleans your GI (gastrointestinal) tract. It also promotes regular bowel movements and, in turn, reduces the chance of constipation. Blends from Blended For You have 10 to 17 grams of fibre (about 1/3 to 1/2 of the daily recommendation).
Digestion Tip 3: Get Your Healthy Fats
Healthy fats not only help you feel satisfied after a meal, but they also support absorption or the body’s processing of certain essential nutrients. One example of healthy fats is Omega 3, which decreases the risk of developing IBS (irritable bowel syndrome). Other sources of healthy fats are avocado, nuts, seeds (hemp, chia, and flax), omega-rich fatty fish (like salmon), and oils from avocado, flax, olive, and coconut.
Digestion Tip 4: Hydrate, Hydrate, Hydrate
Not getting in enough noncaffeinated liquids is a common cause of constipation. If drinking all of the eight to ten glasses per day isn’t your thing, eating high water-content fruits and vegetables can help keep you hydrated.
Digestion Tip 5: Manage Stress
The physical symptoms of stress often show up in your gut. Next time you’re feeling stressed, try to be aware of whether or not you’re holding your breath (a common stress reaction), which can cause stomach pains and cramping. Stress management has shown to improve IBS symptoms. Incorporating deep belly breathing or yoga is good for your mind and gut health.
Digestion Tip 6: Get Moving
Light movement and gravity help move food through your GI tract. Feel like hitting the couch after a meal? Do the opposite, and head out for an easy walk instead.
Digestion Tip 7: Eat Mindfully
Slow down. When you eat too fast your mind and gut can’t catch up, and you can end up skipping the ‘proper chewing’ part (often with rushed and mindless eating). This leads to overeating and feeling bloated and nauseous. Mindful eating includes intaking meals, like smoothies, soups, and other liquid-based meals.