3 ways to improve digestion + decrease bloat👏🏼
HOW we eat is just as important as WHAT we eat! 3 easy ways to help your digestion & decrease bloating around meal times👇🏼
1. Stop chewing only a few times and then swallowing.
Chew food to smoothie consistency or 15-20x.
Mechanical breakdown of food (chewing) is SO important so that the chemical breakdown of food (enzymes) can do its job better! Unchewed food clogs the rest of the system. Be present with your meals, stop rushing when eating and chew your food fully!
2. Constantly eating, grazing & snacking all day long means that the MMC (migrating motor complex) doesn't have the opportunity to operate and clear the intestines which may result in imbalance of the gut flora and potentially inflammation. The MMC's job is to "clean up house" between meals using broom like motions to "sweep" the intestines to push digestive debris down the digestive tract. Eating enough food and balanced meals at consistent times is mores supportive of the gut (than snacking all day long) so the MMC has time to do its job:
Everyone is different but considering spacing meals
3-5 hours apart.
3. Many people with impaired digestion have issues with secreting enough gastric juices to help the food properly breakdown - drinking some liquid with meals is great but chugging liquid with meals may dilute gastric juices more. Stomach acid (HCl) & enzymes are KEY for breaking down our food, absorbing nutrients & killing off pathogens and bacteria. Consider supplementing with these if you have issues with bloating, gas, feeling like your food is just “sitting” in your stomach.
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Bloating and digestive discomfort are common issues that many face today. By adopting simple strategies, you can foster better digestive health. First, the importance of thorough chewing cannot be overstated. Chewing food to a smoothie consistency helps break it down mechanically, allowing enzymes to efficiently do their work. When food isn't chewed properly, it can lead to digestive blockages and discomfort. Second, allowing time between meals for the migrating motor complex (MMC) to function effectively is crucial. This natural rhythm helps clear out the intestines, promoting a more balanced gut microbiome. Aim to space your meals 3-5 hours apart to support this natural process. Finally, while it's beneficial to stay hydrated, consuming large amounts of liquid during meals can dilute gastric acids necessary for digestion. Instead, consider sipping water before or after meals, and explore digestive enzyme supplements if you routinely experience bloating or discomfort. Implementing these practices can lead to improved digestion, reduced bloating, and overall enhanced gut health.
I’m loving your content! Thanks for sharing 🥹🫶🏼