|
|
|
Improving Your Digestionby Alyssa Colton Do you
suffer from gas, heartburn, constipation or other digestive complaints?
You might
want to take some simple steps to keep your system in working order. In order to
improve or maintain digestive health, most experts recommend avoiding
the
common triggers such as caffeine, chocolate, carbonated beverages,
chewing gum
and hard candy, all of which can aggravate symptoms of excessive
flatulence, heartburn
and irritable bowel syndrome. Many foods can cause problems, such as
beans,
cruciferous vegetables, and dairy as well as fatty meats and spices.
You may want
to try keeping a food diary in which you record the foods you eat and
the
symptoms you experience in order to eliminate trigger foods. Both
soluble and insoluble fiber are essential elements to good digestion.
Insoluble
fiber helps move stool through the bowel and is found mainly in whole
grains, wheat
bran, beans, peas, seeds and nuts. Soluble fiber, which absorbs water
and slows
down the movement of food from the stomach, is found in oats, chick
peas,
lentils and sesame seeds. Eating a diverse array of fruits and
vegetables will
ensure a diet of both types of fiber. If you increase your fiber intake
by
supplementing with psyllium or flax seeds, add them very slowly to the
diet, in
small amounts, to avoid taxing your system. It is possible to ingest
too much
fiber, which can cause bowel obstructions. Another
popular health food, soy, should also be used with caution. Some
experts believe
that soy should only be eaten in fermented form, as tempeh and miso,
since otherwise
the phytic acid and other enzyme inhibitors present in soy can actually
disrupt
normal digestive processes. According to Sally Fallon, a nutritionist
and
author of Nourishing Traditions, the preparation of foods in
traditional
ways such as soaking oats and other grains before cooking, as well as
incorporating other traditional methods of preserving and fermenting
foods, is
vital to a healthy diet. Eating in a
rush can also contribute to digestive problems. Chewing your food
slowly and
taking time to let your meal settle after you eat can make a big
difference not
only in how your food is digested — but can also help you to pay
attention to signals
of fullness so that you don’t overeat. Some experts advise not drinking
with
your meals, or only taking small sips. It is thought that the liquid
can weaken
the digestive system and cause the food to move through the system too
quickly.
Keep in mind, though, that drinking approximately eight cups of water
(or an
appropriate substitute) is recommended, and getting plenty of water is
essential for those increasing their fiber intake. Finally, you might
try experimenting
with the order in which you eat your food. Having your salad at the end
of your
meal, instead of at the beginning, can make a difference. Similarly,
fruit,
especially melon, may go down better before or between meals because it
digests
quickly and may cause problems when eaten with other foods. Instead of
finishing off your meal with coffee, try peppermint tea instead.
Peppermint tea
has recently been shown in studies to do to what many have known for a
long time
— that it is effective at aiding the digestive process. Its carminative
properties make it especially good for relieving gas; but is not
recommended
for heartburn. Ginger, fennel and papaya are all also reputed to help
with
digestion. They are car- ried by the Coop as either teas or
supplements. Another
supplement that can be very helpful in strengthening a weak digestive
system is
probiotics, found naturally in yogurt and kefir. |
CoopScoop Home
|
