In the modern world of nutrition, it’s easy to get lost in the complexities of specialized diets and the latest health trends. While conditions like SIBO, Candida or pathogens can impact digestive health, ‘treating the condition’ can overcomplicate things for those just beginning their wellness journey. If you’re struggling with chronic constipation or bloating, the best place to start is with simple, practical lifestyle changes that support your digestion daily.
Here are some foundational steps you can take to improve your digestive health:
1.🍜Prioritize Warm Foods
Opt for Warm, Cooked Foods: Warm foods are easier on the digestive system, as they are more bio available . Steaming vegetables, making stews and enjoying ripe or stewed fruits can help your body process these foods more efficiently. Avoid most raw vegetables (carrots, peeled cucumber, tomatoes, herbs are okay), and avoid un-ripe fruits. Consume ripe fruits and shredded raw carrot daily to help bulk up stool.
2.🥜Eliminate Hard-to-Digest Foods
Reduce Intake of Nuts and Seeds: Nuts, seeds, and their derivatives like nut butter and nut milk are tough on the digestive system and generally do not support efficient metabolic function as they contain PUFAs, difficult to digest fibres and anti-nutrients which interfere with their nutrient absorption. (phytates, oxalates, tannins, lectins and enzyme inhibitors). Occasionally soaked nuts can be consumed in moderation, but not a staple food.
3.🫘Avoid Anti-Nutrients
Prepare Grains and Legumes Properly: Grains and legumes also contain anti-nutrients that can interfere with digestion. Soaking or sprouting these foods before cooking can help reduce these compounds and make them easier to digest. Opt for easier to digest grains such as well washed white rice and only washed and pre-soaked legumes. Ensure to cook them properly for the required amount of time, or using a pressure cooker.
4.🍟Say No to Processed Foods
Limit Packaged Foods and Vegetable Oils: Processed foods and seed oils (canola/rapeseed, sunflower, rice bran, soy, grapeseed, corn, peanut oil) irritate the digestive system and cause inflammation. Focus on whole, unprocessed foods and healthier fat sources like butter or coconut oil.
5.🍚Simplify Your Meals
Keep It Simple: Simple, warm meals with minimal ingredients are easier to digest. A balanced plate with boiled chicken, steamed vegetables, rice and a natural fruit juice can be both nourishing and gentle on your system.
6.🧘♀️Practice Mindful Eating
Slow Down and Savour Your Food: Eating slowly and chewing thoroughly helps your body better digest and absorb nutrients. Avoid distractions like screens and take your time to enjoy your meals. Eating outside in the sun is the optimal choice as it will support healthy digestion & blood sugar metabolism.
7.🥛Optimize Hydration
Choose Quality Hydration: Stay hydrated with warm or room temperature beverages that support digestion and electrolyte balance, such as water with a pinch of salt or lemon, fresh fruit juices, coconut water, broth or high-quality milk. I also highly recommend supplementing with mineral water in glass bottles 3-4X a week – the best brand is Gerolsteiner. Do not drink an excess amount of water such as 2L or more a day, this is unnatural and can lead to mineral loss.
8.🚶♀️Get Moving After Meals
Take Post-Meal Walks: Light physical activity after eating will help stimulate digestion and prevent bloating.
9.🧂Include Mineral-Rich Salt
Don’t Forget the Salt: Quality salt, rich in minerals, will support digestion and overall health. A safe brand to consider is Celtic Sea Salt, but any high quality, high moisture sea salt is generally a good option.
10.🤌🏼Manage Stress
Cultivate Calm and Moderation: Stress can greatly impact digestion, as no body part operates in isolation. Prioritize time for rest, moments of solitude and stillness and create a balanced routine to support a calm, relaxed state. Many digestive issues, especially diarrhea can be linked to unmanaged stress levels.
11.🚽Create a Slow Morning Routine
Support Your Body’s Natural Elimination Process: Start your day slowly, giving your body time to wake up and begin its natural elimination processes. This can look like taking 10-15min to practice deep breathing, going for a speed walk, practicing yoga postures to support digestion, and sipping warm lemon+salt water.
12.👃🏼Practice Nostril Breathing
Learn to Only breathe Through Your Nose: Nostril breathing helps maintain a para sympathetic state of rest and digest. Focus on full exhalations to enhance this effect.
13.🧎♀️Incorporate Gentle Yoga
Try Digestive-Supportive Yoga Poses: Simple poses like Malasana (Squat Pose-5min) and Viparita Karani (Legs-Up-the-Wall Pose-15+min) can greatly aid digestion and relaxation. Squat pose can also be practiced with a blanket/pillow under the heels if needed. Legs-up-the wall can be practiced with a pillow under the hips and a pillow under the head.
14.🕑Eat Balanced Meals
Include All Macronutrients: Ensure your meals are balanced with proteins, carbohydrates, and fats, and eat at regular times each day. Do not skip meals especially if constipated. Consitpation can often be linked to simply not eating enough (as well as consuming foods which are not bio available, and disrupted circadian health amongst other causes.)
14.🫖Include Herbal Teas
Digestive Support with Herbal Medicine: Consuming herbal tea is a very simple way to support your overall digestive health. Opt tea such as boiled ginger root, organic chamomile or peppermint. If needed, (on occasion) you can try laxative teas such as quality senna tea bags consumed before bed.
15.💊Optimise Magnesium levels
Magnesium is required for muscle relaxation and proper elimination: Consider taking a magnesium supplement in the form of Magnesium Bisglycinate, topical magnesium spray, or magnesium chloride baths. Addressing nutrient deficiencies is always an important step in getting to the root cause of your symptoms.
By focusing on these simple, practical steps, you can support your digestive health and overall well-being. Remember, everyone’s body is different, so take the time to listen to yours and adjust your habits accordingly. Your journey to better health doesn’t have to be complicated, often the simplest changes can make the most significant difference.