Stress, lack of digestive enzymes, too little stomach acid, and an imbalanced gut flora are causes that can lead to poor digestion. This can manifest as diarrhea, gassy and bloated stomach, constipation, stomach pain, acid reflux, and so on.
Many of these issues can be easily resolved by adopting certain habits and routines or with the help of specific supplements.
Digestion
Let's take a look at digestion and how it works.
From the mouth through the esophagus, stomach, duodenum, small intestine, large intestine, and rectum, your food travels a seven-meter-long journey that takes about a day if everything works optimally.
On the journey, glands, the gallbladder, and the pancreas help with fluids that break down the food so we can more easily access the nutrients. During the journey, digestion occurs, where the body absorbs the nutrients and energy it needs from the food and releases the rest.
If food passes faster than a day and appears as loose stools or diarrhea, it’s too fast, and the body may not absorb all the nutrients from the food.
If you have hard stools and it takes longer than a day or two, you have constipation, which can strain the body's detoxification system.
Let's take a tour, and along the way, you'll get tips on what can help the different stages of digestion.
The mouth
Digestion starts already in the mouth when you chew your food and mix it with saliva containing an enzyme called amylase that breaks down carbohydrates.
Carbohydrates are later converted into glucose and provide the body with energy (Avoid processed carbohydrates, such as white bread, pasta, white rice, and sugar, which have low fiber content and can therefore contribute to constipation).
Amylase denatures when the food and saliva reach the stomach with its low (acidic) pH created by hydrochloric acid, and then the enzyme can no longer break down starch.
1. Chew your food thoroughly
That's why it's so important to take the time to chew your food properly before swallowing and not to eat too quickly!
Depending on what you eat, the number of times you need to chew can vary. But at least 25 chews per bite is usually enough.
You will experience flavors and textures differently, and if you have previously suffered from bloating and gas, these issues may decrease or even disappear.
2. Drink enough fluids – between meals!
Drink as little as possible while eating. Fluids reduce saliva production, and the enzymes can't 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 a day. If you don't drink enough, your body will compensate by drawing 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 lower esophageal sphincter opens and lets the food into the stomach. If it doesn't close properly, you can experience acid reflux.
This is common if you have too little stomach acid, but in some cases, it can also be due to too much stomach acid. However, this is less common.
The acid in the stomach is strong and kills most bacteria. The more protein and fat you have eaten, the longer the food stays in the stomach to be processed and start breaking down. Drinks, however, can quickly move on.
3. Complement with digestive enzymes
Complement your meal with a good digestive enzyme. Here are some tips on digestive enzymes and stomach acid supplements you can use to ease your digestion.
Stomach acid balance
A unique supplement that provides a vegetable plant and enzyme blend with betaine and protease that contributes to normal stomach acid balance and supports digestion. Protease are enzymes.
Take 1-2 capsules at the start of the largest meals. They should be swallowed whole with water. Do not chew the tablet!
Enzymedica Digest Spectrum
A supplement with a unique blend of enzymes that break down problematic foods. This product is for you 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 supplement of enzymes that helps you break down protein. Proteazym contains, among other things, proteases, papain, bromelain, and ginger. Protease is a group of enzymes that break down proteins when taken with a meal.
Global Healing Enzymes
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 work in a wide pH range, including the acids found in our digestive system to improve nutrient absorption.
Enzymes help relieve food sensitivities, break down protein, increase metabolism, and contribute to energy production.
Duodenum
After the stomach acid has done its work, the food moves on 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, fat, and proteins.
Proteins are converted into amino acids that are absorbed by the body and act as the body's building blocks. They build and repair the body's cells, tissues, and muscle mass.
Amino acids also help build hormones, enzymes, and antibodies. Read more about proteins on 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 kind of fat in the right amount is essential for our well-being. Fat is also needed for the immune system, blood pressure, and to build and repair the cells in the body.
A healthy dose of the good fats helps lubricate the intestines and makes stool softer. Read about good fats and the temperatures different fats tolerate at Morotsliv.com.
Small intestine
The small intestine’s task is to absorb nutrients from the food we eat and regulate hormonal signaling pathways. Nutrients are absorbed by 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 various tissues of the body.
SIBO is a bowel disease that means you have an overgrowth of bacteria in the small intestine, which normally should be in the large intestine. Symptoms are 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 intake of foods high in sugar or refined carbohydrates.
Large intestine
In the large intestine live your hundreds of millions of bacteria. It is only one meter long and absorbs water, salt, and minerals.
It is of utmost importance to exercise and stay active for the intestines to function optimally and to prevent constipation. Exercise at least 30 minutes every day!
But beyond that, there are also some other tips to consider if you easily get constipated.
4. Maintain a good consistency
Fibers increase the volume and weight of the intestinal contents, which improves bowel movement and facilitates emptying. At the same time, you get a more stable blood sugar level and better blood lipid levels!
Eat cauliflower, broccoli, beans, and peas.
Remember to increase fiber intake gradually 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 gut’s butyrate-producing bacteria and the diversity of the gut flora. The powder consists of 12 different plant-based fibers broken down into various lengths and branched polysaccharides that serve as food for different types of good bacteria in the gut.
Prebivitalis contains, among other things, Sunfiber®, resistant starch from green banana, and arabinogalactan from larch tree.
Enzymedica Gut Motility
A supplement that supports the intestines and their 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 taken in sufficient amounts, especially magnesium oxide.
Holistic UltraTarm
A supplement for constipation and sluggish bowels. UltraTarm contains magnesium oxides with low bioavailability that can be used by those experiencing temporary issues, 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
The gut bacteria handle fermentation and breakdown of food. Add healthy bacteria to your gut by eating garlic, onions, regular yogurt, and various types of probiotic foods.
Thorne FloraMend
A supplement with stable lactic acid bacteria for the gut flora. It does not require refrigeration, and the bacteria survive body temperature and stomach acids; the capsule is acid-resistant. Each capsule contains 5 billion good 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 the gut flora.
Healthy homeostatic soil-based organisms make 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 supplement with short-chain fatty acids of butyric acid. The method for ProButyrate means that the capsule with butyric acid is only released once it reaches the colon, where it is released molecule by molecule in the effective delivery form CyLoc.
6. Take care of the gut
Today, IBS, IBD, and leaky gut are common. When we eat food we don’t tolerate, it can irritate the gut, cause inflammation, and disrupt what are called “tight junctions.” Then larger particles start to “leak through” the intestinal wall, which can be really troublesome for some.
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-Glutamine
A supplement popular among those who train a lot, as glutamine supports muscle repair and recovery after exercise.
Glutamine is used as an energy source in cells and the brain, but the intestinal lining also depends on glutamine as fuel. It is also very good for healing the gut in IBS, IBD, and leaky gut.
Holitic UltraBalans
A detox herbal blend with 8 herbs specially designed to cleanse the bowel and balance the gut flora. Take 2 capsules twice a day for 3–6 weeks.
Rectum
Finally, the finished stool travels to the rectum, which signals that it wants to be emptied. Don’t hold it in for later; listen and visit the toilet. And let it take the time it needs.
7. Squat down
Several health experts believe that the modern toilet has contributed to more people having bowel and pelvic problems. By squatting over the toilet, the process speeds up and it becomes easier to achieve complete emptying.
What happens is that the angle of the rectum is wrong when sitting, and then a muscle creates pressure on it, making us have to strain more. When we squat instead, that muscle relaxes and the rectum straightens out.
You can also make it easier by placing your feet on a stool in front of the toilet to get more into a squatting position. Squatting reduces constipation, hemorrhoids, and bloating.
