In order to stay healthy, one of the most important things that we can do is to eat nutritious foods.  However, equally important is whether or not we actually absorb all the nutrients from the foods that we eat.  See, we can eat all the richest dietary sources of vitamins, minerals and other nutrients found in the planet but if we fail to effectively digest and absorb all these, it would all be in vain.

So here are a few simple tips on how you can further enhance your digestion.

1. Increase your fluid intake

   The digestive system is heavily dependent on water and fluids for proper digestive functions.  If less fluid is consumed daily, the stomach enzymes and acids will have a tougher time in helping with the digestion process.  According to F. Batmanghelidj, MD, in his book Your Body’s Many Cries for Water, fluids, particularly the water in it, can quickly pass from the stomach to the intestine.  The intestine absorbs water and within thirty minutes, the water is secreted in the layers of the glands of the digestive organs, secreting enzymes that are necessary for the processing of food.  Additionally, when one is dehydrated, constipation occurs because the amount of fluid in the excrement stored in the large intestine is squeezed out from it.  This will dry up the excrement causing difficulty in its passage from the large intestine to the rectum.

   Although mainstream belief says that one should take 8 glasses of water per day, there is actually no fixed rule from any research on how much fluids one should drink.  8 glasses of water plus the recommended food intake of 2000 calories per day with water content of 1ml/calorie translates to roughly 4000ml of fluid intake.  This is simply an overdose for a normally sized individual, which may result to water-sodium imbalance. What is important is for the person to drink enough water to sustain bodily processes and to attain better digestion.

2. Include dietary fiber in your diet

   Fiber is a form of carbohydrate that cannot be digested by the body.  But why should one take something that is indigestible or unabsorbable?

   There are two kinds of fiber: soluble and insoluble.

   • Soluble fibers absorb water and it then becomes a gelatinous substance that bacteria ferments.  This type causes increased flatulence because bacteria that ferment the fiber release gas as byproducts. This fiber mechanism balances the acidity of the intestine which is known to prevent colon cancer.
   • Insoluble fiber increases the bulk of digested food which will result to easy defecation.
     
     

   Aside from its mechanical effect on the intestine, fibers lower cholesterol by binding with the bile acids and disabling the bile from being absorbed by the body which causes an increase in cholesterol levels.  Eating 25 grams of fiber daily speeds the movement of food in the digestive tract which is good in facilitating regularity of bowel movement, an indication of better digestion. Foods that are rich in fiber include vegetables, fruits, beans, legumes, and whole-grains.

3. Stress less

   Stress activates the fight-flight response of the body through the sympathetic nervous system.  This brings about an increase in the secretion of neurotransmitters, epinephrine and norepinephrine, in the body.  These neurotransmitters, when it binds to the receptors in the digestive tract, cause the organs to slow down its motility and peristalsis.  Additionally, the digestive glands will decrease secretion of necessary juices and enzymes that are supposed to aid in the digestive process.  Stress therefore is bad for one’s digestion.  Stress is even implicated in irritable bowel syndrome, a disease that causes a combination of constipation and diarrhea.  Although, it is not natural for a person to escape from stress, it is advisable to make use of coping techniques that can reduce stress levels to help in better digestion.  This can be done by properly managing responses to stress through relaxation techniques, massage, meditation, etc.

4. Smell your food and chew them well

   Digestion starts in the mouth and nose.  When a person smells food, the olfactory system will activate the digestive system to start secreting digestive enzymes. The salivary gland is activated causing one to have increased amounts of saliva. When food is chewed well, there is a mechanical effect in the digestive system, which is an effect by the release of acetylcholine, a neurotransmitter that causes the muscle layers to contract with force and push the food and juices through the digestive tract. From the mouth and nose to the esophagus to the stomach and intestines, gastric and intestinal motility and peristalsis is well managed, therefore, aiding in better digestive processes.

5. Eat papaya

   In tropical countries where it is common, papaya is being used as a food to help in digestion.  Papaya contains enzymes that digest proteins.  The enzymes present in papaya are papain and chymopapain, which have similar effects to the two stomach enzymes, pepsin and trypsin.  Enzymes are necessary to break down food into absorbable units that is needed by the body as nutrients.  The simplest form of protein is amino acid. Aside from its property in aiding the processing of proteins, it also contains high amounts of vitamin A, C and E and other minerals that are good for the body. So when eating beef steak during dinner, make sure to include papaya in the dessert list to aid in the steak’s proper digestion.

6. Exercise regularly

   Exercise trains the body to relax.  When the body relaxes, a large amount of the hormone acetylcholine is released in the body.  When these hormones bind to the acetylcholine-receptors found in all regions of our muscles, it causes the muscle to squeeze hard.  Our digestive tract is made up of muscles crammed up with acetylcholine-receptors.  Exercise produce the hormones that, when attached to the receptors of the digestive tract, causes the stomach and intestines to contract soundly.  Doing daily exercises, particularly aerobic exercises, allows for better digestion.

7. Be aware of your food allergies

   Food allergy is extremely hard to diagnose.  But the effects of food allergy will cause extreme irregularities especially in the mechanical and chemical digestive process.  A very common food allergy is lactose intolerance.  This is when lactose cannot be absorbed and used by the body as energy because of the absence of the enzyme, lactase.  This will cause maldigestion that is manifested by abdominal pains and diarrhea.  Knowing your food allergy and avoiding them will prevent the abnormalities in digestion.

8. Drink your oolong tea

   A variety of semi-fermented tea called oolong or wu long is said to have an effect on the digestive process.  Drinking 4-10 cups of oolong tea will allow your digestive tract to increase its rhythmic movement, therefore, allowing better digestion.

9. Increase good bacteria

   It is common to hear from mainstream media the words probiotic and prebiotic bacteria. We know of bacteria as harmful to our body, but this is not for all. Probiotic and prebiotic bacteria are considered the good bacteria. Probiotics are found in yogurts and other fermented milk products.  Prebiotics, on the other hand, are those substances that promote growth of specific bacteria, such as inulin.  Good bacteria are those microorganisms that affect the host, in this case, human, by improving the microbial balance of the intestine, therefore improving the host’s health.  When consumed regularly, studies have shown that it is indeed providing benefits to the human body.

10. Supplements

    In this day and age, it is almost impossible for a person to meet the required daily allowance from food.  The quality of food available in the market has either depleted the necessary amounts of vitamins and minerals or has magnified it that it becomes detrimental to a person’s health.  It is therefore, suggested that supplementation is necessary to meet the required allowance for macro and micronutrients.  By doing this, necessary functions of the body are restored, and digestive processes will be normal.

Sources
biology-online.org
digestive.niddk.nih.gov
faculty.olin.edu
itmonline.org
en.wikipedia.org
associatedcontent.com
home-remedies-for-you.com
health.howstuffworks.com
parentdish.com
Nutrition: A Handbook for Community Nurses, 2001 by Judy Buttriss
living-chinese-symbols.com