If you suffer from poor digestion issues, you may have tried everything to feel better. Before you give up, try these 7 simple steps to help you feel great for a lifetime!
How many of you go straight to the internet to figure out what illness you have based on symptoms you are currently having? I’m the worst at this! It always starts simple and then, after several hours and multiple searches, it seems that I probably have an incurable disease.
I’ve learned however to take the advice from internet sources with a grain of salt. But, this one from WebMD regarding poor digestion is spot on:
Common digestive problems include heartburn/GERD, IBD, and IBS. Symptoms may include bloating, diarrhea, gas, stomach pain, and stomach cramps. Treatment includes a combination of medication and lifestyle changes.
Poor digestion can be annoying even if it is just an occasional occurrence. But for those that suffer from chronic or long-term poor digestion issues, it can truly alter your lifestyle.
According to Everyday Health, here are the top nine digestive disorders that could potentially be a cause of your poor digestion symptoms:
- Gastroesophageal Reflux Disease (GERD)
- Celiac Disease
- Chrone’s Disease
- Ulcerative Colitis
- Irritable Bowel Syndrome
- Anal Fissure
These are debilitating diseases that could cause major issues when it comes to your day to day life. You may recognize symptoms of these poor digestion diseases of bad breath, persistent heartburn, nausea, pain in your chest or upper abdomen. Definitely, spend some time with a trusted doctor discussing your symptoms.
The great thing is that with many of these diseases with the root cause of poor digestion, the symptoms could be reduced with some simple changes in your diet.
Take a look at these 7 tips to improve poor digestion. If you need help putting these into action, these are steps we discuss in our 30-day healthy living challenge. This is an educational 30-days where you learn to replace some of the bad foods that your body may not digest very well with easy to digest and delicious foods.
We have private coaching groups on Facebook starting twice a month. We are ready to help whenever you are ready!
7 steps to Improve Poor Digestion
1. Clean your gut
Your gut health could be a major cause of your poor digestion. Did you know that your colon could hold anywhere from 5 – 25 pounds of undigested waste? If your diet consists of processed foods, fast foods, gluten, carbs – these are all common allergens that your body may not be able to digest properly.
It’s important to move this waste out of your gut and focus on improving the health of your gut!
The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.
At one time, our digestive system was considered a relatively “simple” body system, comprised essentially of one long tube for our food to pass through, be absorbed, and then excreted.
The term “gut microbiome” refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.
According to Dr. E. M. Quigley in his study on gut bacteria in the Journal of Gastroenterology and Hepatology, having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and provide numerous other benefits.
2. Focus on Eating Clean
An overall improved diet will vastly help improve your poor digestion. Once you’ve cleaned your gut out from some of the leftover waste that may be adding to your poor digestion, it’s important to focus on a whole food diet.
Sometimes this can be easier said than done. It’s easy to start the week with good intentions and then slip back into some bad habits, especially if you’ve had a bad day. I’m a stress eater so healthy eating habits do not come easy for me!
That’s why we’ve created the 30-day Healthy Living Challenge. This is an educational 30-days that will help you learn which foods your body can digest and which ones it has a more difficult time digesting.
For example, when you join the 30-day challenge, you are asked to eliminate several common allergens like soy, whey, gluten, sugar, dairy, and alcohol. This may seem difficult, but when your mindset is right and you are ready for a change in your life and diet, this small change is much easier than you may think. Your body must have a few days to clear out all the bad stuff, but it’s ready your body will reward you with feeling great. You may be surprised with all the positive changes you notice over the 30 days.
During the challenge, we eat 4 healthy meals a day. Who has time to fix 4 healthy meals a day? No one I know! That’s why we recommend replacing 2 meals (or 1 meal and 1 snack) with a smoothie. You get all the great nutrients in a simple smoothie.
3. Eat More Fiber
You know you need to eat lots of fiber. But do you get enough? Do you know why you need to eat fiber?
Fiber keeps your system moving, as in healthy bowel movements! Fiber is found in fruits, vegetables, beans, and whole grains. Too much fiber may result in loose stool.
Fiber works by both bulking up the stool and retaining water. In addition, bacteria help digest the fiber which produces healthy ingredients for the colon such as short chain fatty acids. Fiber can be beneficial for both diarrhea and constipation depending how much fluid is also taken in with the fiber. Fiber can actually become a constipating agent if the ratio of fluid taken in is too low.
We need to eat 35 to 40 percent of fiber. American eat 10 percent or less. Fiber moves toxins, excess hormones, and mucus.
Some fibers are too binding for some people (e.g., psyllium seeds), so listen to your body and drink lots of water after taking a dry fiber.
Fiber plays a major role in digestive health. Fiber is the fuel the colon cells use to keep them healthy. Fiber also helps to keep the digestive tract flowing, by keeping your bowel movements soft and regular.
During our 30-day challenge, we have an easy way to add more fiber to your diet! It’s as simple as adding a fiber boost to your protein smoothies. On top of the increased amount of vegetables you are eating, you will easily meet your daily fiber goal.
4. Eat Healthy Fats
Your body needs fat! Research has shown that people with Irritable Bowel Syndrome may not get enough omega 3 fatty acids from fish. Healthy fats help improve poor digestion, but it’s important to limit the amount of fat.
Healthy fats are in foods like avocado, walnuts, coconut oil, ghee, and cold-pressed olive oil. You may also add eggs, and fish such as salmon, sardines a, d tuna to help increase the healthy fats in your diet. Slowly start to increase these foods in your diet in order to get their healthy benefits! The goal should be about 2 tbsp. of some form of healthy fat daily. I personally put coconut oil in my smoothie or coffee to ensure I am getting enough each day.
All fats are not created equally so continue to avoid saturated fats in your diet. These include animal fats, skins on meat, canola oil and fried foods.
5. Drink More Fluids
This is an easy way to improve poor digestion! Drinking more water will never interfere with your digestion, it can only help.
Drinking more fluids will help break down foods so your body can absorb more nutrients. Water can also soften stool which will help prevent constipation.
WATER IS THE MOST EFFECTIVE NATURAL MEDICINE
Water is the most basic and effective natural medicine there is because essential for cleaning toxins from your body. When you don’t get enough water, your body thinks you’re starving. When your body thinks your starving, it makes “bad” decisions – compromising vital systems – to get the water it MUST have.
When you do any kind of healing or undergo any kind of stress, change, or growth, you are producing chemical changes in your body. To process these changes easily and effectively – which 99.9% of the time involve cleaning toxic residue OUT of the body – water is VITAL and ESSENTIAL to the process.
GET YOUR MINIMUM DAILY REQUIREMENT OF WATER
Most doctors recommend everyone drink eight eight ounce glasses of water a day. By drinking water, you’re giving your body what it needs the most. If you have swollen feet or hands, you need water NOW! Your body’s storing excess water there because it’s starved for it!
f you have heartburn, arthritis, back pain, angina, migraines, colitis, asthma, high blood pressure, diabetes, high cholesterol, depression, loss of libido, chronic fatigue syndrome, lupus, multiple sclerosis, muscular dystrophy, or excess weight, these are your body’s many cries for water!
What to do if you don’t enjoy drinking water? Add some fizz! Using fizz sticks are an easy way to replace sodas. Read more about the Drink More Water Challenge.
6. Keep Your System Moving
Now that you’ve cleaned out your colon and removed the waste that’s been sitting there, let’s keep it out! If you are focused on a clean eating diet, then you are the right track.
There are a few products you can use that can help you with this on a daily basis:
Prebiotics and Probiotics: Bacteria line your GI tract. There are actually more bacteria than cells in your body! These bacteria play a key role in your digestion. First of all – you have to feed the bacteria. They are alive! Feed them the good stuff and you’ll reap the benefits.
You can get all the benefits of prebiotics and probiotics in Digestion Plus. There are lots of different strains of bacteria, this has the beneficial bacteria that you need to remain healthy!
Digestion Plus is a MUST HAVE for a healthy GI tract. Add to your water, ad it to your protein shake. Just be sure you drink it daily. Your gut will thank you.
Here is an awesome three-minute video on how digestion plus can impact anyone with poor digestion: https://youtu.be/dXZ9nS_-GR8.
Detox Tea – The word ‘detox’ gets a bad rap. Take a look at this description before you scroll on.
This detox tea supports the organs of elimination. So when we are exposed to toxicity either internally or externally, the body has to get rid of these through your organs. We eliminate toxins through sweat, breath, feces, urine. You can support the organs of elimination by simply drinking our detox tea. Here’s what it in:
- Milk Thistle – This helps support your liver, your #1 detoxing organ
- Peppermint – not only does this taste great, but it also helps your GI tract
- Dandelion – helps your kidneys and urinary tract
- Fennel – helps your GI tract
- Elder, parsley, walnut, licorice – all these things help the immune system, urinary tract, and brain
If you use Digestion Plus in the morning and drink Detox Tea through the day, you’ll have no more problems with poor digestion! I like to use these together because it is gentle! You don’t need to stay near the bathroom all day. These products work together with your system and move through your body and eliminate what needs to be eliminated.
7. Listen To Your Body
Your body is talking to you! It’s important to listen. I ate dairy my entire life. I knew that sometimes after eating ice cream, I would feel terrible. But, it wasn’t until I went through the 30-day Healthy Living challenge that I completely eliminated dairy that it occurred to me – my body doesn’t like dairy!
When you start listening to cues that your body is giving you, you’ll be on a path to work in harmony with your body. You’ll start eating only foods that your body can digest easily. You’ll add more nutrients that will help your body function better (and for longer).
This wasn’t easy for me! I like to eat! But, when you’ve eliminated those foods and start feeling better than you’ve felt in a long time, you’ll see that it’s todally worth it.