Indigestion isn't just a temporary discomfort; if you constantly experience it, it can be a symptom of an intolerance or an unhealthy lifestyle, and it can affect your overall health.
For me, good digestion is essential for having energy, a good mood, and feeling light. For many years I didn't know I had celiac disease, and digestive problems were constant. Since learning what I couldn't eat, and that my body was capable of feeling good on its own, I haven't wanted to experience the discomfort of indigestion again.
I'll tell you how I ensure good digestion.
1- A large part of my diet consists of fruits and vegetables, both cooked and raw. Besides providing vitamins and various nutrients, fruits and vegetables contain fiber, which aids digestion in two ways: by feeding your gut microbiome (prebiotics) and by facilitating elimination. Furthermore, raw fruits and vegetables contain digestive enzymes that are essential for proper digestion.
2- Eat a variety of whole grains that require chewing. Chewing is the first step in digestion, and by doing so, the body creates saliva and signals the rest of the digestive system that it's time to produce digestive enzymes. When you eat foods that don't require much chewing (think of rice and white pasta), you're not only missing out on the fiber that should accompany the carbohydrate for proper digestion, but you're also skipping an important step in digestion: chewing.
3- I include fermented foods in my diet. I love sauerkraut and pickled cucumbers. I also enjoy hot miso in winter and kombucha in summer, and they provide me with beneficial bacteria for my digestive system. Although your body naturally has good bacteria, it's good to keep introducing different types into your system. Eating a variety of pickles ensures you get a variety of bacteria as well.
4- I consume very little refined sugar. This is generally true; I love baking and really enjoy making and eating birthday cakes, for example. But scientists are studying how high sugar consumption could alter the microbiome of our digestive system. I especially notice this if I consume sugar late at night. The next morning I feel incredibly sluggish.
5- I include plant-based protein and fat in my diet (legumes, avocados, coconut, nuts): Legumes, in addition to plant-based protein, contain fiber that is beneficial for our bodies. I know that many people don't tolerate them well, but there are ways to avoid this. I always soak them overnight, change the water before cooking them, and add kombu seaweed. Legumes that have been stored for a long time are harder to digest. If you haven't eaten them in a while, reintroduce them gradually.
6- When I notice that a food hasn't agreed with me, I take digestive enzymes . I could take them daily, but it's not something I need to do more than occasionally.
7- After large or heavy meals, I take black radish and artichoke , which stimulate the liver and bile production to support digestion. I prefer the vials, but it's also available in capsules from Árbol Verde .
8- Almost daily, and usually at night, I take a fiber supplement . Although my diet is quite high in fiber, I notice how this supplement helps me eliminate waste more easily.
9- Every night I drink a dandelion infusion. Dandelion, like other bitter herbs, stimulates the liver and helps with digestion.
10- I never sit down after eating and I try to have dinner very early. Although it is good to eat sitting down and calmly, I never sit down after lunch or dinner. I usually spend the time cleaning the kitchen, or if I have time, I go for a walk.
With information from Harvard Health Publishing-Harvard Medical School
This blog is for informational purposes only and in no way replaces consultation with a doctor.