Most of us eat multiple times per day, and how we digest our food is one of the clearest signs our body communicates to us about our gut health. Often we overlook some of the indications we are given that something might be a bit off. Our gastrointestinal tract is referred to as the second brain with good reason.
Signs you have poor digestion:
- Bloated, gassy regularly
- Uncomfortable or lethargic after meals
- Heartburn/acid reflux
- Weight gain
- Undigested food in stool
The act of digestion itself refers to how our bodies break down foods and absorb nutrients. Digestion begins in the mouth as enzymes in saliva begin to break down the food you are eating as you chew. After you swallow, the hydrochloric acid in the stomach begins to churn the food about in the stomach to break it down further before move through to the rest of the digestive tract.
Easy digestion also results in more intense burns, so higher calorie consumption, good nutrient uptake, good elimination of toxins but also an efficient use of resources, with high chances that the body will not start making chaotic deposits of fat.
And here are the 9 gold rules that you must strictly adhere to for a proper digestive.
Awareness of the act of eating is essential for proper digestion. Eating in front of the TV should be avoided while reading or doing any other activities that distract us.
Most of the time we get to eat more than we need when we are not careful.
Another extremely important factor for correct digestion is sufficient chewing of food. It is ideal to chew each mouthful at least 20-30 times, so it is best to chew until you feel that no solid part remains.
2. Learn How to Combine Foods Properly
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It is very important because some foods may even be beneficial for digestion but the unfortunate combination makes it difficult.
It must be known that food is not a complete product, no food can fulfill the quality of an “Ideal Food”.
Why is it important to combine food? to completely digest them. If the food reaches your intestine incomplete digested it will rot inside your body.
Thus you will have a constant source of toxic substances that poison you daily, expose you to many diseases, and develop an excellent environment for the development of harmful bacteria.
HERE are the combination rules explained in detail and organized in a very easy to use the table.
3. Drink Water, But Not at Any Time
The body needs water to process the calories it ingests, and if we are dehydrated even a little, our metabolism slows down.
Still, you shouldn’t drink water during the meal. But half an hour before your meal and half an hour after. Hydration being essential for the body, it also influences the digestive processes.
So you need to be hydrated but not every glass of water does that. I explained HERE how to drink water properly for effective hydration.
4. Plan Your Meals Intelligently!
It helps a lot in regulating metabolism. 5 meals: 3 main meals and 2 snacks, as simple as possible, following the combination rules in point 2 and you will see the effects immediately.
When you eat rich meals, but at long intervals, you force your metabolism to slow down. Also, if you stay away all day from eating, you will surely get stuffed yourselves at dinner. Unbalanced meals and lack of movement discourage metabolic consumption.
Also, if you eat slowly, chewing gently so that the foods mix well with the saliva, they will become easier to digest.
5. Respect the 80/20 Rule
Eat until you’re 80% full. Thus, you will leave 20% space in your stomach for digestion to occur without problems.
6. Fruits Should Be Eaten Correctly
Precisely because they can make digestion difficult. And the rule is to be eaten separately, as a separate meal, not together with other foods and preferably in the first part of the day.
7. Introduction of Foods Rich in Fiber into The Diet
Fibers are the ones that most help regulate intestinal transit. A high fiber diet is essential for the proper functioning of the entire digestive system.
Moreover, the fibers give us energy and remove the feeling of fatigue, throughout the day. Lack of dietary fiber can cause diseases of the colon – constipation, irritable colon, hemorrhoids, intestinal cancer and can lead to Obesity.
The body needs 20-30 grams of fiber per day. Important to know is that high fiber foods should be introduced gradually into the diet to prevent abdominal pain and bloating.
Foods High In Fiber:
• Whole grains – rice, barley, wheat, rye
• Dehydrated fruits – dried apricots, dried plums, quince, figs, dates
• Carrots, apples, pears, bananas, apricots, peaches, nectarines
• Legumes – lentils, beans, peas, chickpeas, soy
• Oleaginous – nuts, peanuts, olives, almonds
• Cruciferous vegetables – broccoli, cauliflower, Brussels sprouts, white cabbage, red cabbage
8. Do Not Consume Burning Foods
Tea, coffee, or broth consumed when burning may destroy digestive enzymes and injure the gastric mucosa. It is preferable to consume them hot.
Also, beware of very cold foods, as they slow down the activity of enzymes that play an important role in digestion.
9. Don’t Eat Anything Late at Night
Give your digestive system a break so it doesn’t get to work before sleep. Thus, your sleep will be a qualitative one and you will wake up cheerful in the morning. My advice is to eat nothing after 19:00, I have been doing this for over 7 years.
If you eat properly during the day, without exaggerating, you will wake up in the morning with a mild hunger sensation. If you do not feel hungry, it is best to drink a glass of warm water mixed with half a lemon juice, followed by a Green Smoothie.