Strategies for Better Digestion

better digestion

I find that so many people don’t realize how their food choices impact their digestion, skin, weight, energy and overall well-being.  The fact is the food you eat is the fuel your body uses to build new cells and run this machine we call a “body.” 

 What fuel are you using to build healthy cells?

I hear from a lot of people that they experience digestive challenges like reflux, bloating, gas and constipation with their CF.  There are many reasons why these things can happen and, since your body and your CF journey is different from anyone else’s, your solution may be different from the next person’s. 

But, there are some tools that can help to support better digestion all around, for people with and without CF.  I want to stay on the topic of digestion for the next few posts, so that I can give you some strategies for supporting healthy and comfortable digestion without overwhelming you!

 You may not realize that your gut and your brain are actually connected. Feelings like stress, anger, anxiety, and depression can all contribute to gut symptoms.  This works in reverse too- digestive symptoms can trigger certain emotions. This all happens courtesy of the enteric nervous system, also known as “the second brain,” which is a part of the nervous system residing in your gut and coordinating the communication between the gut and the brain.

That said, it makes sense that one way to improve digestion is to develop some new lifestyle habits around mealtimes.  If you are eating on the go, not chewing your food well or eating while stressed or anxious, your digestion is not going to cooperate.  

Here are a few things you can do:

 ·      Try to make sure you are calm before you begin eating if possible.  Try taking a few deep breaths before eating to get your body into a state of “rest and digest” as opposed to the stressed-out state known as “fight or flight.”  No one can digest well in the “fight or flight” state.

·      Chewing your food until it is smooth (kind of like the consistency of peanut butter) will help you digest and assimilate the nutrients from your food.

·      Don’t drink a lot of liquid with meals.  While you need water, gulping down a big glass before a meal can bring in a lot of air and compromise digestion.  Small amounts during a meal are ok, but it’s best to wait until 30 minutes after your meal.

·      Starting your day with a glass of warm water with some lemon juice can help stimulate digestion, so it’s a great way to wake up your system (and get in a little Vitamin C too)

Try to incorporate one of these strategies this week and see what helps you the most.

Stay tuned for Thursday’s expert interview with a well-known dietitian and colleague of mine all about “Better Digestion”