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Top 10 Tips for Good Digestion

1. Eat in order of digestibility.

You should eat the easiest to digest foods first in each meal and slowlymove towards the more complex. Think of a highway, if the slowest cars are

in front they'll hold up the faster cars behind them, causing a traffic jam.

The same goes for your food. Eat those fastest to digest first and save the

tougher to digest foods for the second half of your meal.

Here are the time sequences for different food groups:

- Water & Juices: 20-30 minutes- Fruits, Smoothies, Soups: 30-45 minutes

- Vegetables: 30-45 minutes

- Beans, Grains, Starches: 2-3 hours

- Meat, Fish, Poultry: 3 or more hours

2. Drink warm or hot liquids with your meal.

Ice cold drinks can slow down the digestive process, think of it as puttingice on a muscle. The muscle stiffens and does not function as well. Warm or

room temperature water, juice, or decaf tea will encourage proper digestion.

(Just remember the traffic jam – drink liquids prior to meals)

3. Eat at regular meals times.

It is important to be regular with what you eat *and* the times of day youeat. Eating similar food groups and at similar times each day has a

regulating effect on your digestive system. Regular *in* means regular *out*

.

4. Be conscious of what you eat *and* your portion sizes.

Over consumption is the number one cause of indigestion. Our brain signalsthe feeling of fullness about ten minutes *after* we're actually full. So

stop eating before you are full. Odds are you'll feel full ten minutes

later!

5. Chew your food completely and don't talk while eating.

Incomplete chewing and talking while eating can cause premature swallowing.Our digestive systems are not designed to digest large pieces of food, when

we put large pieces in our stomachs it can lead to incomplete digestion

(aka: digestive discomfort).

6. Relax while eating your meal.

Eating when you are rushed increases your stress and slows down thedigestive process. Create a nice calming atmosphere when eating and make

sure you can devote time to eating.

7. Practice good posture.

When you slouch or hunch over extra pressure is put on the digestive organsin your abdomen. This extra pressure can cause poor digestion. You should

practice sitting with your shoulders back and your chin tucked in. This will

allow more room for the digestive organs and will help improve digestion.

8. Don't eat late at night.

Our bodies, including our digestive system, slow down in the evening hoursas it gets ready to rest and rejuvenate. When we put food into our stomachs

at these late hours there are not enough digestive enzymes to properly

digest it. This undigested food sits in your stomach and will often disturb

your sleep.

9. Take a brisk walk after eating.

Forget about not be active for 30 minutes after each meal. Increasedphysical activity actually helps jumpstart your digestive system and

increases the production of digestive enzymes. This will lead to more

complete digestion of your food and less digestive discomfort!

10. Try a spinal twist.

Spinal twists allow excess toxins in the digestive system to be released,which has a calming effect. While in a cross legged sitting position, slowly

turn to the right and hold while taking 5 deep breathes then repeat this

process on the left side.