Simple Tips for Better Digestion… Without Medications or Supplements!
It’s now widely accepted that gut health is a crucial part of overall wellness. Although it’s taken modern medicine a while to catch on, naturopathic doctors and ancient healing traditions such as Ayurveda have been teaching this for a long time!
But “gut-healing” protocols can be costly, and sometimes just aren’t practical for everyone. If this is you, or if you’re someone looking for some everyday tips to keep your belly happy for the long haul, then look no further.
What You Eat
● Increase fiber and polyphenols in diet: these feed the “good” gut bacteria and help to restore microbiome balance
○ Polyphenol-rich foods: green tea, freshly ground organic coffee, berries, extra virgin olive oil, 100% dark chocolate, organic red wine (1 glass/day)
○ Fiber-rich foods: broccoli, beans, chia seeds, gluten-free oats, lentils, chickpeas, edamame, split peas, pears, artichokes, brussels sprouts, berries, avocado, ground flaxseed
○ Note: You need at least 50-60g of fiber in your diet every day!
● Enzyme-rich foods: have a few bites with your meal
○ Papaya
○ Pineapple
● Bitter foods: stimulate the release of natural digestive enzymes. Enjoy as an appetizer or after your mealtime.
○ Arugula, kale
○ Aperitif such as Campari or red wine (1 oz portion)
○ Kimchi/ sauerkraut (bonus: contains probiotics!)
○ Fennel, dandelion (teas are a great option)
● Avoid “cold” foods like raw vegetables, dairy, fruits, frozen food or drinks, and carbonated drinks
○ Ancient healing traditions like Traditional Chinese Medicine and Ayurveda recognize that these foods dampen the “digestive fire”
○ Opt for warming foods and spices like cinnamon, ginger, cloves, turmeric, pepper, carrots, sweet potatoes, squash, seeds, nuts and meat
○ Swap out raw veggies for cooked/ baked/ steamed versions
How You Eat
● Try creating these habits
○ Morning routine: 24 oz of warm lemon water with a pinch of sea salt to rehydrate and “wake up” the digestive tract
○ Stress-free meal times: stop work, turn off all screens and dedicate this time for relaxing, eating and connecting with loved ones.
○ Take 3-5 deep breaths and have a moment of gratitude before each meal.
○ Limit water for 20-13 minutes before and after meals. Take small sips, just enough to allow you to comfortably eat your meal. Remember water dilutes natural digestive enzymes! Sipping lemon water is the best option.
○ Chew each bite 30 times to “predigest” it fully
○ Take a 15-minute walk after a large meal
When You Eat
● Avoid eating when stressed, driving, working or doing anything that takes your focus away from the task of enjoying your meal
● Eat only when hungry, not just because it’s “mealtime”
● Stop eating when full
○ You will find that this is easier to determine once you eliminate distractions, slow down to chew 30 times and practice awareness during mealtimes
Still Having Digestive Stress?
It's time to dig deeper. Long-term digestive upset can create organ damage, a dysfunctional microbiome, and set the stage for more serious conditions.
Next steps include digestive enzymes or bitters, testing the health of your digestive tract and microbiome, and more specific dietary recommendations.
If you are ready to get to the root cause of your digestion concerns, reach out to the EmpowerMed team of naturopathic doctors today. We take a collaborative approach to natural medicine, partnering with patients to help them achieve their unique health and wellness goals.
Ready to Explore Your Options?
At EmpowerMed Clinic, we take a personalized, evidence-informed approach to wellness. If you’re navigating symptoms like gut issues, mood changes, chronic stress, hormonal issues, burnout, or persistent pain, our team can help you explore thoughtful treatment options tailored to your unique physiology and goals.
Explore our wellness services or schedule a consultation to speak directly with one of our naturopathic doctors about what may be appropriate for you.
This content is for educational purposes only and is not a substitute for individualized medical advice. Treatment recommendations are made on a case-by-case basis following a comprehensive clinical evaluation.
