Stress, lack of digestive enzymes, insufficient stomach acid, and an imbalanced gut flora are causes that can lead to poor digestion. This can manifest as diarrhea, gas and bloating, constipation, stomach pain, acid reflux, and so on. Many of these issues can be addressed very easily by adopting certain habits and routines or with the help of specific supplements.
The Digestive System
Let's take a look at the digestive system and how it works. From the oral cavity via the esophagus, stomach, duodenum, small intestine, large intestine, and rectum, your food travels on a seven-meter long journey that takes approximately 24 hours if everything functions optimally. Along the journey, glands, the gallbladder, and the pancreas assist with fluids that break down the food so that we can more easily access the nutrients. During this journey, digestion occurs, where the body absorbs the nutrients and energy it needs from the food and releases the rest.If food travels faster than 24 hours and appears as loose stool or diarrhea, it moves too quickly and the body might not be able to absorb all the nutrients from the food. If, on the other hand, you have hard stools and it takes longer than one or a couple of days, you have constipation, which can burden the body's detoxification system. We'll take a journey through the digestive system, and along the way, you'll get tips for what can help the different stages of digestion.
The Mouth
Digestion begins in the oral cavity when you chew food and mix it with saliva, which contains an enzyme called amylase that breaks down carbohydrates. Carbohydrates are later converted to glucose and provide the body with energy (Avoid processed carbohydrates, such as white bread, pasta, white rice, and sugar, which have a low fiber content and can therefore contribute to constipation). Amylase is denatured when food and saliva reach the stomach with its low (acidic) pH value created by hydrochloric acid, and then the enzyme can no longer break down starch.
1. Chew your food thoroughly
This is why it's so important to take time to chew your food thoroughly before swallowing and not eat hastily! Depending on what you're eating, the number of times you need to chew may vary. But at least 25 chews is usually sufficient per bite. You'll taste flavors and textures differently, and if you previously suffered from bloating and gas, these problems may decrease or even disappear.
2. Drink enough fluids – between meals!
Drink as little as possible while eating. The liquid causes you to produce less saliva, and the enzymes cannot work as effectively. Wait at least 30 minutes before drinking anything after a meal. Instead, drink between meals, preferably 1.5 to 2 liters of water per day. If you don't drink enough, your body will compensate by taking fluid from your intestines, which can cause constipation. Drinking plenty of fluids is even more important if you eat a diet high in fiber.
The Stomach
When you swallow food, the cardiac sphincter opens and allows food into the stomach. If it doesn't close properly, you may experience acid reflux. This is common if you have insufficient stomach acid, but in some cases it can also be due to excess stomach acid. However, this is less common. The acid in the stomach is strong and kills most bacteria. The more protein and fat you've eaten, the longer the food remains in the stomach to be processed and begin breaking down. Beverages, however, can quickly find their way through.
3. Supplement with digestive enzymes
Complement your meal with a good digestive enzyme. Here are some tips on digestive enzymes and stomach acid supplements that you can use to facilitate your digestion.
Holistic Magsyrabalans
A unique dietary supplement that provides a vegetable-based plant and enzyme blend with betaine and proteases that contribute to normal stomach acid balance and supports digestion. Proteases are enzymes. Take 1-2 capsules at the beginning of your largest meals. They should be swallowed whole with water. Do not chew the tablet!
Enzymedica Digest Spectrum
A dietary supplement with a unique blend of enzymes that break down problematic foods. This is a product for those who are sensitive to gluten, dairy products, and casein, but still choose to eat them on certain occasions. Note! This product does not replace a gluten-free diet for people with celiac disease.
AlphaPlus Proteazym
A dietary supplement of enzymes that helps you break down protein. Proteazym contains proteases, papain, bromelain, and ginger, among other ingredients. Protease is a group of enzymes that break down proteins when taken with meals.
Global Healing Enzymer
Vegan-friendly digestive enzymes with a very broad spectrum of plant-based enzymes, specially selected to help your body absorb and digest food. These vegan-friendly enzymes are stable and function across a wide pH range, including the acids found in our digestive system to improve nutrient absorption. Enzymes help relieve food sensitivity, break down protein, increase metabolism, and help produce energy.
The Duodenum
When the stomach acid has completed its work, the food slides further to the duodenum, which is part of the small intestine. In the duodenum, the body uses pancreatic juice from the pancreas and bile from the liver via the gallbladder, which together break down carbohydrates, fats, and proteins. Proteins are converted into amino acids that are absorbed by the body and function as the body's building blocks. They build up and repair the body's cells, tissues, and muscle mass. Amino acids also help build hormones, enzymes, and antibodies. Read more about proteins at Morotsliv.com.
Fats are broken down with bile from the gallbladder. Digestive enzymes in the intestines further break down the fat into fatty acids and cholesterol, which is a protein that helps transport fat into the bloodstream. Fat is an important source of energy, and the right type of fat in the right amount is essential for our well-being. Fat is also needed for the immune system, blood pressure, and for building and repairing cells in the body. A healthy dose of fatty fat helps lubricate the intestine and makes stools softer. Read about good fats and what temperatures different fats can tolerate at Morotsliv.com.
The Small Intestine
The small intestine's task is to absorb nutrients from the food we eat and regulate hormonal pathways. Nutrients are absorbed through the small intestine's surface, which is an impressive 300 m². Vitamins are absorbed in the small intestine and transported to the liver, or stored in the body's various tissues. SIBO is an intestinal disease that means you have an overgrowth of bacteria in the small intestine that should normally be in the large intestine. Symptoms include stomach pain, gas, and bloating. SIBO can be caused by antibiotic use, long-term use of medications for heartburn and acid reflux, as well as consumption of food containing high amounts of sugar or refined carbohydrates.
The Large Intestine
Your large intestine is home to hundreds of millions of bacteria. It is only one meter long and absorbs water, salt, and minerals. It is extremely important to exercise and stay active for optimal bowel function and to prevent constipation. Exercise at least 30 minutes every day! But beyond that, there are also some other tricks you can consider if you are prone to constipation.
4. Maintain good consistency
Fiber increases the volume and weight of intestinal contents, which improves bowel movement and facilitates emptying. You'll also get more stable blood sugar levels and better blood lipid levels!
Eat cauliflower, broccoli, beans, and peas. Remember to increase fiber intake slowly and drink enough between meals. Otherwise, it's not uncommon to experience temporary gas or bloating.
Holistic Prebivitalis Pro
A fiber-rich powder blend for the butyric acid-producing bacteria in the intestine and gut flora diversity. The powder consists of 12 different plant-based fibers broken down into various lengths and branched polysaccharides that become food for different types of good bacteria in the intestine. Prebivitalis contains Sunfiber®, resistant starch from green banana, and arabinogalactan from larch trees, among other ingredients.
Enzymedica Gut Motility
A dietary supplement that supports the intestine and its movement. Gut Motility contains ProDigest®, a combination of extracts from artichoke leaves and ginger root. The product also contains apple cider vinegar. Magnesium has a mild laxative effect when you take enough of it, especially magnesium oxide.
Holistic UltraTarm
A dietary supplement for constipation and sluggish bowels. UltraTarm contains magnesium oxides with low bioavailability that can be used by those experiencing temporary problems, for example during travel, or those who have had sluggish bowels for a longer time. Holistic UltraTarm is gentle and also suitable for people with sensitive intestines.
5. Feed your gut bacteria
Gut bacteria handle fermentation and breakdown of food. Add healthy bacteria to your intestinal tract by eating garlic, onions, regular yogurt, and various types of probiotic foods.
Thorne FloraMend
A dietary supplement with stable lactic acid bacteria for the gut flora. It doesn't require refrigeration and the bacteria survive body temperature and gastric juices, as the capsule is acid-resistant. Each capsule contains 5 billion beneficial lactic acid bacteria from three different strains.
Dr Mercola's Complete Afterbiotic
Healthy homeostatic soil-based organisms make Dr Mercola's Complete Afterbiotics a high-quality product for gut flora. Three types of bacteria have been combined into a unique formula, with six probiotic strains. Each capsule of Complete Afterbiotics provides at least 18 billion CFU probiotics (live bacteria) with a prebiotic citrus bioflavonoid complex.
Tesseract ProButyrate
A dietary supplement with short-chain fatty acids of butyric acid. The methodology for ProButyrate means that the capsule with butyric acid is released only when it has reached the large intestine, where it is released molecule by molecule through the effective distribution form CyLoc.
6. Take care of your gut
Today, IBS, IBD, and leaky gut are common. When we eat food that we don't tolerate, it can irritate the intestine and create inflammation and disturb what are called "tight junctions". Then larger particles begin to "leak through" the intestinal wall, which can make things really difficult for some people.
Global Healing Aloe Fuzion
A powerful concentrate of organic and bioavailable aloe vera with a very high concentration of acemannan. The gel from the aloe vera plant helps heal a leaky gut.
Holistics L-Glutamin
A dietary supplement that is popular among those who exercise a lot as glutamine supports repair and recovery of muscles after training. Glutamine is used as an energy source in cells and the brain, but the intestinal mucosa is also dependent on glutamine as fuel. It is also very good for healing the gut in cases of IBS, IBD, and leaky gut.
Holistic UltraBalans
A detox herbal blend with 8 herbs specially developed to cleanse the intestines and balance the gut flora. Take 2 capsules 2 times a day for 3–6 weeks.
The Rectum
Finally, the finished stool travels to the rectum, which signals that it wants to be emptied. Don't save it for later, but listen and visit the toilet. And let it take the time it needs.
7. Squat down
Several health experts suggest that the modern toilet has contributed to more people experiencing intestinal and pelvic issues. By squatting over the toilet, you speed up the process and make it easier to achieve complete evacuation. What happens is that the angle of the rectum becomes incorrect in a sitting position, causing a muscle to put pressure on it that makes us need to strain more. When we squat instead, that muscle relaxes and the rectum straightens out. You can also help by placing your feet on a stool in front of the toilet to achieve a more squatting position. Squatting reduces constipation, hemorrhoids, and bloating.
