Improve Your Digestion NOW!

Let's get down to the basics of a healthy digestive system. Enough with all of the fancy advice and products already!

Do you suffer from digestive ailments?

These easy tips will help get you on track. These tips set the foundation of your optimal healthy digestion discovery before other advanced phases. After all, overall good health begins and relies on a healthy digestive system!

Fun Fact! Our digestive tract can up be to 30 feet long- from mouth the anus!

1. Water

Yes, we all know that this tip seems like cliche advice and you were probably told that drinking a minimum 8-8 oz of water is recommended daily. Let's be honest, some of us may not even be intaking at least 2 bottles of water.

So, what's up with all the buzz about this stuff called water??

Well, it turns out that water, scientifically known as H2O, digests almost immediately after ingestion. It helps to facilitate our nutrition throughout the stomach and intestines for digestion, absorption, and elimination. H2O also prevents constipation with the combination of adequate fiber intake, which we will talk about later in this post.

Quick Tip:

• Add lemons to alkalize your water, it also adds flavor!

• Set your timer for every hour- Drink 8 oz of water every hour for least 8-12 hours!

2. Fermented Foods/ Probiotics

You have probably heard about the so called probiotics, also known as the "good bacteria" needed in the digestive tract to build the microbiome. Fermented foods may be a new term for you, so lets break it down shall we...

Probiotics

Probiotics help to prevent bloating and gas caused by food indigestion. They contain Lactobacillus and Bifidobacterium bacteria strains. Probiotics are usually taken in the form of oral capsules, but not all probiotic brands are made the same. Find a brand that has variety of strains and 50 billion or more. The most effective probiotics are kept in the refrigerated section of the market.

Fermented Foods

Fermented foods are foods and beverages that underwent anaerobic processes. In other words, the bacteria breaks down the sugars into organic acids, gases or alcohol. Ideally, it is most effective to get most of your fermented food intake in the form of fermented vegetables, you can easily make them at home. Fermented veggies are best eaten within a salad.

Common fermented foods and drinks:

1. Kombucha

2. Organic Red Wine

3. Kefir

4. Greek Yogurt

5. Tempeh

6. Miso

7. Organic Apple cider Vinegar

8. Kimchi

9. Sauerkraut

So, how in the world are these good for your digestive system?

Eating processed foods, taking certain medications like antibiotics, having unmanaged stress, and/or living an overall healthy lifestyle can disturb the health of your natural gut good bacteria. This leads to overgrowth of "bad bacteria". Therefore, it is important to build a healthy microbiome: collection of microbes that line the intestines to assist in nutrient absorption. Everyone's microbiome is unique, so it is imperative to find your genetic balance.

3. Digestive Enzymes

Digestive enzymes are naturally made by the body after the ingestion of food. Sometimes our bodies cannot keep up with the digestive demands we place by overeating or constantly eating unhealthy foods. Fruits and vegetables also have enzymes that assist in digestion naturally. Inadequate production of digestive enzymes will leave your foods not adequately broken down and absorbed for nutrients, which can lead to a caveat of health issues. You can buy digestive enzyme supplements to intake with every meal. However, it is not recommended to take digestive enzyme supplements with fruit and veggie only meals, i.e vegan or vegetarian diets.

Main types of digestive enzymes made by the Pancreas:

1. Protease: breaks down protein

2. Lipase: breaks down fat

3. Amylase: breaks down carbs

4. Fiber/ Prebiotics

Fiber AKA prebiotics, are simply the indigestible part of fruits and vegetables. In other words, natural fiber can only be consumed by fruits and vegetables. With adequate water intake, it helps to prevent constipation and feeds your microbiome for optimal digestion health. You can buy synthetic fiber over the counter to help prevent constipation, but it is not recommended as first line of defense and doesn't feed your microbiome.

5. Movement

Exercise and moving the body helps to facilitate waste through the digestive tract by speeding the time it takes for stools to exit the body. This prevents too much water from absorbing from the intestines, leading to the hardening of stools.

Gentle exercise activities:

1. Bicycling

2. Gardening

3. Brisk Walking

4. Jogging

5. Yoga

6. Pilates

7. Hiking

Find these tips helpful? Join the Holtarian community today!