It’s normal to experience digestive issues from time to time. Heartburn, gas, constipation and diarrhoea might happen occasionally, but when they start to happen frequently, it can really disrupt your life.
Fortunately, changes to your diet and nutrition can make a big difference when it comes to managing digestive issues. Plus, many of the changes are natural swaps or new considerations – all coming down to the basis of eating real food.
Here are six tips to improve your digestion naturally.
1. Eat five to seven servings of fruits and vegetables a day. Be adventurous and get creative when it comes to adding more fruits and veggies to your diet. Fill your plate with the colours of the rainbow, from red to dark green. Stock up on canned and frozen veggies for convenience, but also be sure to include lots of fresh produce into your meals. Plant foods are rich in fibre and contain many disease fighting chemicals. A high-fibre diet has been linked to improved digestive health.
2. Choose whole grains more often. Look for and choose packages that say “whole grains” more often than white or processed bread or other grains. It should be on the package, but also in the ingredient list (on the nutrition label). Make sure that the words “whole grains” appear among the first items listed. Then also check the amount of fibre the product contains. Try to choose items with at least 3 grams of dietary fibre per serving for the best benefit.
3. Limit the amount of beef, pork, lamb and processed meats you eat. Choose poultry or fish more frequently than red meat and limit all processed meats, like salami, bacon and hotdogs. Smaller portions of meat, consumed less often (a 12-ounce porterhouse is really three servings, not one), are also beneficial. Most people don’t need to consume more than 6 to 8 ounces of meat every day. Try replacing meat with dried beans for more fibre. One half cup of beans provides the same amount of protein as in 1 ounce of meat.
4. Try healthier cooking options. Opt for steaming, poaching, stewing, microwaving, braising and boiling over grilling and frying. And don’t forget – it’s important to make sure your meat gets cooked thoroughly before eating it to reduce other health risks, such as salmonella.
5. Consume foods with probiotics. Probiotics are healthy bacteria that help fight off the bad bacteria in your gut. They also produce healthy substances that provide nourishment for your gut. Good sources of probiotics include fermented foods like yogurt, kefir, kimchi, raw apple cider vinegar, onion, garlic and sauerkraut.
6. Limit foods that have added sugars and animal fats. These foods can produce harmful chemicals in the gastrointestinal tract and cause damage over time. Read ingredient labels for sources of added sugars – they can be tricky! Choose lean meats and poultry without skin. Limit high-fat dairy products such as cheese and butter.
Best Natural Supplements to provide you with extra energy
Turmeric (providing pure Curcumin)
Curcumin Favours Beneficial Bacterial Strains in Gut Microbiota. Recently, an increasing number of studies have suggested that gut dysbiosis is linked with many metabolic diseases, and curcumin seems to have beneficial effects on gut microbiota, favouring the growth of beneficial bacteria strains.
Alfalfa
There are many ways alfalfa contributes to digestive health, firstly, it is high in the pre-biotics “fructo-oligosaccharides” – compounds which fertilise and feed the good bacteria (pro-biotics) in the gut. This will help to neutralise bad bacteria (such as Candida), which can lead to a whole host of health problems.
Apple Cider Vinegar (ACV)
ACV is naturally acidic, and so for people with low stomach acidity, using ACV may help raise stomach acid levels to aid digestion. In theory, this could prevent gas and bloating, which a slow digestion can cause. ACV is also an antimicrobial substance , meaning it may help kill bacteria in the stomach or intestines.
Caraway Seed
Caraway, also known as meridian fennel and Persian cumin, is a biennial plant in the family Apiaceae, native to western Asia, Europe, and North Africa.
Caraway has historically been utilized to treat several digestive conditions, including indigestion and stomach ulcers. A handful of small human studies show that caraway oil relaxes your digestive tract’s smooth muscle tissue, thus relieving indigestion symptoms like gas, cramping, and bloating.
Chamomile
Chamomile has been valued as a digestive relaxant and has been used to treat various gastrointestinal disturbances including flatulence, indigestion, diarrhoea, anorexia, motion sickness, nausea, and vomiting. It can calm inflammation, such as gastritis, and help prevent ulcers.
Fennel Seed (Foeniculum Vulgare)
According to herbalists, fennel seed is an effective aid to digestion. It can help the smooth muscles of the gastrointestinal system relax and reduce gas, bloating, and stomach cramps.
Ginger Root (Zingiberis rhizoma)
Ginger is also used as home remedy and is of immense value in treating various gastric ailments like constipation, dyspepsia, belching, bloating, gastritis, epigastric discomfort, gastric ulcerations, indigestion, nausea and vomiting and scientific studies have validated the ethnomedicinal uses.
Peppermint Leaf
Peppermint is effective at relieving digestive problems such as upset stomach and indigestion. Indigestion may occur when food sits in the stomach for too long before passing into the rest of the digestive tract.
Bromelain
Studies have shown that bromelain can help reduce pro-inflammatory cytokines that damage the lining of the gut while also decreasing colonic inflammation, while healing tissues within the gastrointestinal tract. If you are suffering from digestive problems, bromelain, included in Protea GI Assist could help.
Papain
Papayas contain an enzyme called papain that aids digestion; in fact, it can be used as a meat tenderizer. Papaya is also high in fibre and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
contributed by Nutritionist Dr Alexander Roth, MD (info@clinivita.pro)
Our CLINIVITA DIGESTOL Capsules
DIGESTOL is a high-strength supplement which combines a broad-spectrum range of plant-derived digestive enzymes with carminative, anti-spasmodic and gut-soothing herbs. Recommended by renowned ND Max Tomlinson in marieclaire magazine for bloating and digestion.
- Suitable for Vegan
- Made in the UK
- Made to GMP Standards
- Gentle on the Stomach
CLINIVITA DIGESTOL Capsules contains the optimal balanced amount of
- Turmeric (providing pure Curcumin)
- Alfalfa
- Apple Cider Vinegar
- Caraway Seed
- Chamomile
- Fennel Seed (Foeniculum Vulgare)
- Ginger Root (Zingiberis rhizoma)
- Peppermint Leaf
- Bromelain
- Papain
- Protease
- Betaine Hydrochloride
- Lipase
- Amylase
