The process of breaking down food is called digestion, and the broken-down food is more easily absorbed by the body. Different foods are digested differently and therefore at different rates. The speed of food digestion is mainly determined by the body’s functions, but some methods can also help the body digest food faster and better. Read the following guide to learn more about tips to improve digestion!

Change Lifestyle

Exercise regularly. Strengthening physical exercise can promote the peristalsis of food in the digestive tract, thereby speeding up the digestion of food. Physical exercise also speeds up the entire digestive process.

• Exercise can shorten the time food is retained in the large intestine, thereby preventing constipation and promoting digestion. It also prevents the body from absorbing excess water from the feces.
• Exercise can also stimulate the contraction of smooth muscles in the digestive tract and speed up the digestion process of food.
• Exercise about an hour after a meal, so that the blood in the body will be supplied to the digestive system instead of flowing to the heart and other exercising muscles.

Rest more. Sleep allows the digestive organs to adjust and repair themselves, allowing them to digest food more quickly and efficiently. Adjust your work and rest schedule to better improve your digestive system.

• Don’t go to bed immediately after eating. Wait two or three hours to give your body enough time to digest the food.
• Lie on your left side when sleeping. Some studies show that sleeping on your left side can improve digestion.

Drink plenty of water. Drink more water during and after meals, especially tea or water, to help digestion. Liquids can promote the body’s digestive function and keep the body hydrated.

• Staying hydrated is key to your body producing enough saliva and digestive juices.
• Water can also soften stool and prevent constipation.
• At the same time, water can also promote the function of dietary fiber. Dietary fiber is an essential element in the digestive process.

Eat More Foods That Aid Digestion

Eat more high-fiber foods. High-fiber foods can improve digestion in a variety of ways. Eating more fiber-rich foods can reduce the possibility of constipation, promote intestinal peristalsis, and aid digestion.

• Fiber increases bowel movement by absorbing water, so drinking more water can also aid digestion. Constipation may also result from low water intake.
• By increasing the bulk of your stool, high-fiber foods can make digestion more regular, while also reducing the likelihood of gas, bloating, and diarrhea.
• High-fiber foods include whole-grain cereals, fruits and vegetables, nuts, seeds, and legumes.

Drink more yogurt. Yogurt is rich in natural probiotics and other substances that aid digestion. Yogurt promotes digestion in the following ways:

• Yogurt is a natural probiotic culture medium that can promote the growth of probiotics.
• Shorten the time it takes for the body to heal inflammation and relieve the gastrointestinal discomfort and stress response produced by the immune system.
• Reduce the time it takes for food to pass through the intestines.

Eat more ginger. For thousands of years, ginger has been regarded as a digestive aid and is still used today. Ginger aids in the release of enzymes in the digestive tract, thereby improving digestion.

• Ginger stimulates the contraction of the gastrointestinal muscles, which moves food to the upper part of the small intestine faster.

Eat low-fat foods and avoid fatty and fried foods. Foods high in fat and fried foods may cause acid reflux and heartburn because the stomach is overloaded while breaking down these foods.

• These foods are difficult to digest and slow down the entire food digestion process.
• High-fat fried foods include processed meats, French fries, ice cream, butter, and cheese.

Eat more light food and less spicy food. Spicy foods can irritate the throat and esophagus, causing acid reflux and heartburn. In addition, spicy food can irritate the gastrointestinal tract, slow down the digestion process, and cause gastrointestinal diseases such as diarrhea.

Eat less or no dairy products. Yogurt is good for the stomach and digestion, but people with lactose intolerance should avoid yogurt and other dairy products. Although the scientific community is still unclear about the types of dairy products that cause indigestion and constipation, dairy products do slow down the digestive process. Lactose intolerance can cause gas, bloating, and indigestion, which can slow or affect digestion.

Eat less or no red meat. Red meat can cause constipation and prevent normal bowel movements. There are many reasons why red meat can cause indigestion:

• Red meat is rich in fat, which takes a long time for the body to digest.
• Red meat is rich in iron and can also cause constipation.

Change Eating Habits

Eat small, frequent meals. Eating too much at once can stress your digestive system, so eating smaller meals more often can improve digestion. Eat 4-5 times a day, equal portions each time. Eat every three hours to avoid hunger pangs.

Eat more natural foods and less processed foods. Processed foods are harder to digest, so it is better to choose natural foods, which contain few chemicals such as preservatives and additives. Eat more fruits and vegetables, brown rice, whole wheat noodles, beans, nuts, and seeds every day to improve digestion.

Chew slowly. Chewing is an often overlooked first step in stimulating the digestive process. Chew your food carefully so that the enzymes in your mouth can break it down better. Exposing food surfaces to saliva is an important first step in improving digestion.

Take Digestive Supplements

Take probiotic supplements. Probiotics help maintain the natural balance of gut microbes. Some studies show that taking probiotic supplements can improve digestion by increasing the number of good bacteria in your gut. Many foods contain probiotics. If you don’t want to take supplements, you can eat more of these foods to promote digestion.

• Probiotic species (such as Lactobacillus rhamnosus).
• The number of microorganisms surviving before the expiry date.
• Dose.
• Manufacturer name and contact information.
• The type of probiotics in a supplement is very important. Some people absorb specific probiotics better, so you should choose a variety of probiotics.

Take digestive enzyme supplements. Commonly used digestive enzyme supplements can help the body secrete enzymes, which break down food so that the body can absorb the nutrients. If the enzyme activity is strong, it can improve the digestive process.

• Digestive enzymes are secreted by four glands in the body, primarily the pancreas.
• Although some health experts and nutritional supplement manufacturers disagree on the effectiveness of enzyme supplements, many doctors believe that the effectiveness of enzyme supplements needs further investigation.

Take bitters. The main ingredient of bitters is tincture (usually alcohol), which is derived from various plant barks, roots, and herbs, and can aid digestion. Alcohol acts as a solvent to preserve these botanical extracts. Bitters can be taken before, during, and after meals to speed up digestion. Picrosin has not been shown to significantly improve digestion, and there is little research on its effects.

Tips

• Don’t sit for a long time after a heavy meal, otherwise, your metabolism will slow down.
• Take peppermint oil supplements. Some research suggests peppermint oil capsules can improve digestion, but the scientific community is still inconclusive.