Digestive problems are a recurrent complaint, especially around the holidays. With dinner table laden with roast chicken, ham, potatoes and mashed potatoes, it is easy to lose count after the second helping. This lip-smacking dinner soon follows with delectable desserts, huddling together to sing Christmas carols and heaps of alcohol to guzzle down this memorable meal.
Good food and good company go hand in hand, but so does overeating, which is quite alright if it’s done occasionally. However, if it causes digestive problems and symptoms do not go away on their own, then you can try some simple home remedies to ease discomfort.
Common digestive problems include:
- Stomach discomfort
How Can I Improve My Digestion Naturally?
Simple lifestyle changes can help resolve digestive problem symptoms. For practical tips and tricks to improve digestion during the holiday season, keep reading:
How to Heal Your Gut Naturally?
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This best stomach tonic contains carminative herbs, which eliminate gas and relax the muscles of the intestine.
Moreover, these digestive health supplements stimulate appetite, which is ideal for the holiday season. These herbal capsules also promote bile, gastric enzymes and aid the movement of food from the stomach to the small intestine. The herbal formula is safe, effective, nut-free and non-sedative.
Healthy Gut Diet Plan
Most Western households eat a diet loaded with refined carbs, food additives and saturated fats, which cause digestive disorders. Food additives such as salt, glucose and other chemicals contribute to gut inflammation which can aggravate into a leaky gut.
Processed foods are loaded with trans fats which have adverse effects on heart health. It can further be associated with a high risk of developing an inflammatory bowel disease, ulcerative colitis.
Furthermore, processed foods such as ice creams and low-calorie drinks are packed with artificial sweeteners which can also create digestive problems.
>>> Tip: At the Christmas dinner party eat more:
- Smoked salmon
>>> Eat less of the following:
- Brandy Butter
- Bread sauce
- Christmas pudding
- Mince pies
- Pigs in blankets
- Roast potatoes
- Yule log
Add Healthy Fats to Your Plate
Unlike what you might think, good digestion requires eating enough unsaturated fat. This fat promotes the absorption of vitamins and nutrients that make you feel full after enjoying a meal. It further combines with fiber to aid bowel movement.
Plant oils such as olive oil are a potent source of unsaturated fats. Be sure to add omega-3 rich foods to your plate, such as chia seeds, flaxseeds and nuts, especially walnuts. Fatty fish, for instance, mackerel, salmon and sardines are packed with omega-3.
What is Fiber and Why is it Important?
It is no surprise; fiber is essential for good digestion. Soluble fiber absorbs water, which adds bulk to your stool. While insoluble fiber works like a giant toothbrush that helps keep everything smooth within the digestive tract.
What Are the Best Soluble Fiber Foods You Ask?
Soluble fiber foods include:
- Citrus fruits
- Rice bran
- Oat bran
Insoluble fiber foods include:
- Green beans
- Wheat bran
- Whole-wheat flour
A high fiber diet reduces the risk of various digestive conditions such as ulcers, reflux, hemorrhoids, irritable bowel syndrome and diverticulitis.
Did you know prebiotics are another fiber that feeds a healthy gut bacterium? Diets rich in this fiber lower the risk of inflammatory bowel conditions.
Take a Pause and Interact
When you are always on the go, it is easy not to pay attention to your hunger and simultaneously miss out on fullness cues, which is the common cause of overeating. This is also the catalyst for bloating, indigestion and gas.
The next time you find yourself reaching out for a second or third helping, take a pause and let your brain process that your stomach is full. Though there is no hard scientific evidence to support this claim, however, it takes time for hormones to release within the stomach in response to eating, which takes a while before reaching the brain.
Tip: When the hostess offers you a helping of the Christmas roast, be sure to chew it slowly and take a brief pause to talk to those around you before refilling your plate.
Reasons Why You Should Chew Food Slowly
Most of us chow down food without giving it a second thought. However, if you are eating too fast and just swallowing food without chewing correctly, then it can slow down digestion.
Practice the following tips for mindful eating:
- Do not eat in front of the TV or your smartphone. This distracts you from your food and while eating, you should only focus on your plate.
- Breathe in the aroma of your meal.
- Pay close attention to the textures, taste and temperature of the food.
- Most of all, eat small bites slowly and chew food properly before swallowing.
Chewing thoroughly helps break down food into tiny pieces, which allows enzymes within the digestive tract to further disintegrate it with ease. This enables the stomach to do less work and turns solid foods into liquid mixtures that enter the small intestine with ease.
Furthermore, chewing stimulates saliva, hence the more you chew, the more saliva you produce. This aids the breakdown of carbs and fats during the digestion process while the food is still in the mouth. Once food reaches the stomach, saliva mixes with solid foods and allows food to pass smoothly into the intestines.
The presence of more saliva ensures food digests properly and prevents symptoms of indigestion and heartburn.
How Do You Speed Up Digestion with Exercise?
Poor digestion is an indicator of disrupted bowel movements, low energy levels, weak liver and gut health. Whether you are overweight or healthy, incorporating exercises into your schedule two to three times a week can help aid digestion naturally.
The following are some exercises to consider to reduce belly fat as well as improve gut health:
- Brisk walking
- Breathing exercises
Drink Plenty of Fluids
Constipation is closely linked to the body being dehydrated. Experts recommend 1.5-2 litres fluids as the ideal water amount to drink daily to help prevent constipation. However, in case you reside in warm climates or enjoy indulging in physical activities such as working out, then you might sweat profusely in which case drinking more water would be beneficial.
Though the recommended fluid intake does not include caffeinated drinks, individuals are encouraged to incorporate non-caffeinated beverages such as fruit juices, herbal teas and water. Yet another way to meet the daily fluid intake is through eating fruits and vegetables, which are loaded with high water content. For instance, cucumber, celery, grapefruit, melons, peaches, strawberries, tomatoes and zucchini.
Effective Stress Management
If you work at a high-stress job or are facing tension in your personal life, then make sure you learn tools to manage stress properly. Stress is one of the leading causes of digestive problems, including constipation, diarrhea, Irritable Bowel Syndrome and stomach ulcers.
Did you know your brain and gut are interconnected? Simply put, it means what disturbs your brain also affects your gut health, stress and digestion issues go hand in hand. Therefore, it is essential to practice stress management techniques daily.
Tip: Try meditation, yoga and exercising, all of which improve your state of mind as well as your physical health.
Now that you know all the tips and tricks, you are better equipped to eat right this holiday season. Stay prepared, head over to Amazon.ca. and stock up on digestive enzyme supplements, Gastro-Intestinal Support Capsules to ensure even if you suffer from digestive spasms, you can nib them right in the bud.