Improve Your Digestion with These 5 Meal Habits
The digestion process begins before you take your first bite of food. It begins with the cue to eat or the anticipation for your next meal or snack! Here are 5 simple things you can do improve your digestion while eating a meal. Try practicing one of these at your next meal or snack and reflect on how it may have changed the outcome of that meal or the way your body feels after eating.
Grab a pen and paper and answer the questions that appear in the following sections. After reflecting on the answers to these questions, I challenge you to take 1 week and come back to these. Note what changes you have made to your eating environment and how they might have changed the outcome of your eating habits.
1. Sit at a Table
How many meals do you eat at a table on a day-to-day basis? Now, how many meals do you eat on the go or skip because you are on the go? Visualize your ideal eating environment; is it with family, with friends or alone; is it inside or outside; is it quite or is there conversations happening during the meal? It can become easy to eat while you are multi-tasking at work, scrolling through Instagram or running around with your kiddos but take a moment to bring your meal or snack to the table. Give yourself a moment to be completely present to enjoy your food.
2. Begin with a Bitter
Did you know that bitter foods and herbs can stimulate digestive juices? This can benefit you if you struggle with indigestion, upset stomach after meals or bloating. According to Journal of Agricultural and Food Chemistry, the consumption of bitter compounds in certain plants may stimulate gut hormones and acid production which are needed for effective processes of digestion. Stomach acid plays is essential in killing harmful bacteria that you consume, protein breakdown and digestive enzyme activation. Some vitamins and minerals such as B12 and iron also rely on the low pH (acidic) environment of stomach to transform themselves into absorbable forms.
Some bitter starters include*:
Dark Leafy Greens - Arugula, Swiss Chard, Mustard Greens, Chicory Greens, Kale or Collard Greens
Artichokes
Bitter Concoctions - Marshmallow Root, Dandelion Root, Angelica, Fennel,
Dandelion - Tea or Greens in a Salad
* Consult with your medical doctor prior to taking any supplements or herbals! Some supplements and herbs may have interactions with other medications or herbs you are currently taking.
3. Chew Your Food… Really
How many times do you chew before you swallow your food? Chewing your food is an important step in the digestive process, it is how you mechanically break down your food before enzymes in your digestive tract use chemicals to break down your food. Chemical digestion takes place in your mouth as well, saliva contains enzymes that break starches down. Take time to chew your food and allow it to adequately mix and breakdown before it moves into your stomach for further digestion.
4. Slow the F*ck Down
On an average day, how long do you spend eating a meal? I encourage you to set a 30-minute timer and slow down at your next meal, chew completely and notice how different you may feel afterwards.
The hormone cholecystokinin (CCK), a digestive hormone, is released from the lining of the small intestine when the intestine comes into contact with food. Once levels of this hormone reach a certain level, it sends signals to your brain to let you know that you are satisfied with the amount of food consumed. It can take about 20-30 minutes for CCK level to raise and send signals to your brain when you have eaten enough. Take time to slow down and your next meal to enjoy what you are eating.
5. Check-In with Hunger Cues (See image below for reference)
How do you know when you are hunger? How do you know when you are satisfied or full? Do you pay attention to the signals that your body gives you to address when and how much food you need at any given moment? Often times, when we eat a meal, we forget to check in with ourselves due to distractions such as cell phones, televisions, feeding an infant or young child, driving or even while doing a task. Then before we know it, the plate is empty, and we are stuffed! Eating to the point of feeling extremely full, uncomfortable, or even sick can increase your chances of experiencing a digestive condition known as reflux. (SOURCE)
If your never feel hunger or full, maybe it’s time to check in on how long you have been ignoring those cues. Try honoring your hunger and fullness cues today by fueling yourself when you are hunger and stopping before you are full!
Take a moment today to practice more mindful habits during your meals and snacks and remember to take it to a table, start with a bitter (if possible), chew it completely, slow down and check in with your hunger and fullness cues!
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Biochemistry, Iron Absorption - StatPearls - NCBI Bookshelf (nih.gov)
Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia-Do Preclinical Findings Translate to Outcomes in Humans? - PMC (nih.gov)
Gastrointestinal Transit Time, Glucose Homeostasis and Metabolic Health: Modulation by Dietary Fibers (nih.gov)
Gut hormones in microbiota-gut-brain cross-talk - PMC (nih.gov)
https://www.plantsjournal.com/archives/2020/vol8issue3/PartA/8-1-9-188.pdf
