Nowadays people are prone to face various digestion-related issues due to the sedentary lifestyle, bad eating habits, and disturbed eating and sleeping routines. As a matter of fact, 70% of our immune system is present in the stomach. There is a direct link between the gut and the brain. From the above statement, we can understand how important it is to take care of our gut health. One can resolve many of the issues just by looking after the digestion system and feeding it with the right food at the right time.
There are four stages of digestion. Ingestion, digestion, absorption, and egestion. The process of digestion starts right from the mouth. In the first stage called ingestion, food gets chewed and passed down to the stomach for further processing. When the food reaches the stomach, the stomach breaks down the food into even smaller particles mechanically and with the enzyme called pepsin secreted by the glands in the stomach.
These food particles further move to the small intestine for a further breakdown of food with the help of bile juice and the nutrients from the food get absorbed in the bloodstream. The remaining undigested food then passes to the large intestine where water from these particles gets absorbed and the waste gets egested through the rectum.
Consuming fast-digesting foods is one way to improve the digestion system. Fast digesting foods are foods that get easily digested and impart a rapid boost in energy while increasing blood glucose levels. Fast digesting foods also enhance the process of digestion which helps eliminate the food faster from the body.
There are many benefits associated with fast-digesting foods such as weight loss, relieving constipation, excretion of excess gas from the intestine, excess acid, excess fat, excess water, and excess mucus. It also helps in reducing bad breath, removing toxins from the body, and detoxification of the body.
Better digestion brings wonderful benefits to the body. one can achieve great glowing skin just by improving the digestive system. As I have mentioned above 70% of our immune system lies in the stomach, this means better digestion brings a stronger immune system. The benefits also include improved energy levels and shiny strong hair.
What Helps Digestion After Eating?
Drink Plenty of Water
Post having a meal try to drink water throughout the day sip by sip, not right after eating. People opt for carbonated sugar-filled drinks which can even make you feel bloated. One can also drink lukewarm water to ease the digestion process and smooth bowel movements. Small steps such as just drinking water is what help digestion after eating.
A short walk after a meal can actually do wonders in digesting the meal. Sitting down or taking a nap right after the meal can invite new digestive issues your way such as bloating, acid reflux, and constipation. Opting for a short walk can also help improve metabolism and blood sugar levels.
There are several significant benefits of consuming a good brewing cup of herbal teas such as chamomile, hibiscus, green tea, peppermint, lemon, and fennel tea. Consuming herbal tea after the meal can help in easing out the digestion process, and relieve gas, and stomach cramps.
Probiotics at rescue
Right from our childhood in our homes, we are told to eat a bowl of dahi/yogurt, we took that in fun but our elder knows the trick. Consuming probiotics after a meal can help in improving digestion, relieve heartburn and constipation, and can also help in metabolizing vitamins effectively.
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Probiotic yogurt is something you should miss as a part of your meal if you care about your gut health. Yogurt contains live good bacteria that can improve the microflora of gut health. Our digestive tract consists of 400 different species of bacteria. As the yogurt improves microflora eventually the metabolism improves which leads to better and faster digestion of food while improving the energy levels and immunity system of the body.
Combining fennel seeds in your food or just having a small amount separately can effectively improve your digestive health. Fennel seeds are super helpful in relieving indigestion and constipation due to their quality of quick digestion of food. Fennel seeds can ease out the digestion process and also relieve gas and bloating and even irritable bowel syndrome if used accordingly.
Vegetables rich in fiber help aid digestion making the whole digestion process quicker and easier. Vegetables such as beetroots, spinach, green beans, carrots, and pumpkin are some rich sources of fiber. When cooked the fiber content of these vegetables gets partially broken down which makes it even easier to digest these vegetables
Chicken is a great source of lean protein, it does not contain much amount of fiber and fat which makes it easier to get digested. People with irritable bowel syndrome can also choose chicken breast as a healthy yet easily digestible option to eat. It also contains some minerals and vitamins such as potassium, folate, and B vitamins.
Natural Remedies to Support Digestion
Ginger is used in one of the many natural remedies to support digestion. Ginger can be crushed and soaked in lukewarm water and one can drink that water to relieve indigestion and upset stomach. Gingerols and shogaols are the two major chemicals ginger contains which increase the stomach contractions, therefore, leading to quicker digestion of undigested food.
A mixture of lime juice, water, and a pinch of baking soda can help in relieving indigestion and gas. The mixture helps in improving liver secretion and intestinal mobility. Lemon juice helps in balancing the bile acids and relieves acidity.
Cloves and Cumin
Both the natural spices help in easing digestion naturally. One can prepare clove tea by boiling 2-3 cloves in water or can also crush some cloves and mix the powder with honey. Clove helps in reducing gas in the gastrointestinal tract while speeding up the process of digestion which also relieves constipation. Crushed cumin seeds can be used to treat heartburn. Cumin seeds can also be consumed by brewing in hot water as it also relieves inflammation in the stomach.
Eat fiber-rich diet
Eating a fiber-rich diet can help in improving digestion and bowel movements. Fiber present foods such as whole grains, apples, broccoli, and beans add bulk to the stool and absorb more water which makes it easier to pass through the intestine.
Drink an adequate amount of water
Water is required by the body to perform all its functions. In the digestion process, our body needs adequate water to process the food easily. Stools need water to smoothly pass through the intestine. Drinking adequate water throughout the day is one of the most significant digestion tips as it makes the basis.
Eat as per routine
One should consume their meals on a consistent routine. Eating on irregular routines can result in bloating and indigestion, therefore, one should set a routine for meals and follow it consistently to ensure the effectiveness of the digestive system and proper digestion of food.
From all the above digestion tips exercising regularly can significantly aid in digestion. The body movement while exercising keeps the food moving through the digestive system. Exercise increases the blood flow to our digestive system which makes the processing of food through the gastrointestinal tract quicker and easier.
Summing it up I would say one should keep in mind all the stated information to ensure the healthy working of the digestive system. Knowing your body and digestion system would help you more in avoiding any digestion issues. Eating healthy, including probiotics, drinking adequate water, exercising, and most importantly eating on a set routine can result in an effective working digestive system. Following small steps can bring great benefits your way.