How to Improve Digestion Naturally at Home

As a health coach, wellness coach, personal fitness trainer, personal fitness chef, or nutrition coach, you will encounter clients who have some type of challenge with digestion. It may be a lack of nutrient absorption. It could be an inflammatory process due to food allergies or sensitivities. It could be from an active lifestyle. Sometimes it’s even from a lack of nutrient-dense foods. It also could be from a serious medical condition. It’s important that you enhance your education on this topic so you can best serve your client and know when to refer someone in the medical industry if warranted.

Optimizing digestion is important for overall health, happiness, and well-being. The digestive system plays a vital role in the absorption of nutrients from food and the elimination of waste. It is also directly related to your nervous system and mental and emotional well-being.

However, poor digestion can lead to a range of health problems, including constipation, bloating, indigestion, and nutrient deficiencies. In this lesson, we will discuss various ways to optimize and improve digestion, including food choices, lifestyle choices, supplements, and foods that improve gastric emptying.

Food Choices That Affect Digestion

The first step in optimizing digestion is to make healthy food choices. Consuming a balanced and varied diet that is rich in fiber, vitamins, and minerals can promote regular bowel movements, reduce inflammation, and prevent digestive problems. Below are some food choices that can help optimize digestion:

1. Fiber-rich foods: Foods that are high in fiber, such as fruits, vegetables, whole grains, and legumes, can improve digestion by adding bulk to the stool and promoting regular bowel movements. Fiber also feeds the beneficial bacteria in the gut, which can promote a healthy gut microbiome.
2. Probiotic-rich foods: Probiotics are beneficial bacteria that live in the gut and aid in digestion. Foods that are rich in probiotics, such as yogurt, kefir, kimchi, sauerkraut, and tempeh, can help improve digestion by promoting a healthy gut microbiome.
3. Hydrating foods: Consuming hydrating foods, such as watermelon, cucumbers, celery, and tomatoes, can help promote regular bowel movements and prevent constipation. These foods contain high amounts of water, which can help keep the stool soft and easy to pass.
4. Lean proteins: Consuming lean proteins, such as chicken, fish, and beans, can help promote a healthy gut microbiome and aid in digestion. Protein is essential for the growth and repair of tissues in the body, including those in the digestive system.
5. Anti-inflammatory foods: Consuming foods that are rich in anti-inflammatory compounds, such as omega-3 fatty acids, can help reduce inflammation in the digestive system and prevent digestive problems. Foods that are high in omega-3s include fatty fish, such as salmon and sardines, flaxseeds, chia seeds, and walnuts.

Lifestyle Choices Make an Impact on Digestion

In addition to making healthy food choices, lifestyle choices can also play a role in optimizing digestion. Below are some lifestyle choices that can improve digestion:

1. Regular exercise can help improve digestion by increasing blood flow to the digestive system and promoting regular bowel movements. Exercise can also reduce stress, which can be a trigger for digestive problems.
2. Stress can have a negative impact on digestion by slowing down the digestive process and causing inflammation in the gut. Stress reduction techniques, such as meditation, deep breathing, and yoga, can help reduce stress and promote healthy digestion.
3. Proper hydration is essential for healthy digestion. Drinking enough water can help keep the stool soft and easy to pass and prevent constipation. It is recommended that adults drink at least eight glasses of water per day.
4. Eating slowly and chewing food thoroughly can help improve digestion by allowing the digestive system to properly break down food. This can reduce the risk of digestive problems, such as bloating and indigestion.

Supplements Shown to Help Digestion

There are several supplements that can aid in digestion and promote a healthy gut microbiome. Below are some supplements that can improve digestion:

1. Probiotics are beneficial bacteria that live in the gut and aid in digestion. Taking a probiotic supplement can help promote a healthy gut microbiome and improve digestion.
2. Digestive enzymes are produced by the body to break down food. Taking a digestive enzyme supplement can help improve digestion, especially for those with digestive disorders or those who have trouble breaking down certain types of foods, such as lactose or gluten.
3. Fiber supplements, such as psyllium husk, can help improve digestion by adding bulk to the stool and promoting regular bowel movements. It is important to drink plenty of water when taking a fiber supplement to prevent constipation.
4. Ginger has been shown to improve gastric emptying and reduce symptoms of nausea and vomiting. Taking a ginger supplement can help improve digestion and reduce symptoms of digestive disorders, such as gastroparesis.

Foods that Improve Gastric Emptying

Gastric emptying is the process by which food leaves the stomach and enters the small intestine. Slow gastric emptying can lead to bloating, nausea, and vomiting. Below are some foods that have been shown to improve gastric emptying:

1. As mentioned before, ginger has been shown to improve gastric emptying and reduce symptoms of digestive disorders. Consuming ginger tea or adding fresh ginger to meals can help improve digestion.
2. Peppermint has been shown to improve gastric emptying and reduce symptoms of irritable bowel syndrome (IBS). Consuming peppermint tea or adding fresh mint to meals can help improve digestion and reduce symptoms of IBS.
3. Pineapple contains an enzyme called bromelain, which has been shown to improve digestion and reduce inflammation in the gut. Consuming fresh pineapple or adding it to meals can help improve digestion.
4. Papaya contains an enzyme called papain, which has been shown to improve digestion and reduce inflammation in the gut. Consuming fresh papaya or adding it to meals can help improve digestion.

Optimizing digestion is important for overall health and well-being. Making healthy food choices, such as consuming fiber-rich foods, probiotic-rich foods, hydrating foods, lean proteins, and anti-inflammatory foods, can promote regular bowel movements, reduce inflammation, and prevent digestive problems. Lifestyle choices, such as regular exercise, stress reduction techniques, proper hydration, and eating slowly, can also play a role in optimizing digestion. Supplements, such as probiotics, digestive enzymes, fiber supplements, and ginger supplements, can aid in digestion and promote a healthy gut microbiome. Finally, consuming foods that improve gastric emptying, such as ginger, peppermint, pineapple, and papaya, can also improve digestion and reduce symptoms of digestive disorders. By implementing these strategies, one can optimize digestion and promote overall health and well-being.

If this topic interests you, and you’d like to make a strong living helping others improve their health, wellness and nutrition, here are your top choices for professional credentialing.

Spencer Institute Holistic Nutrition Coach Certification
Spencer Institute Personal Fitness Chef Certification
NESTA Fitness Nutrition Coach Certification
NESTA Lifestyle and Weight Management Specialist Certification

There is always something exciting about earning a new training or coaching certification and applying that new knowledge of how you train your clients. This also helps you hit the reset button. Here is a list of current jobs and careers available at fitness centers, health clubs and gyms.

NESTA and Spencer Institute has been helping people like you since 1992. To date, over 65,000 people from around the world have benefited from our various certifications, programs, continuing education courses, and business development systems. We are here for you now and in the future. Feel confident in your decision to work with us as you advance your knowledge and career. We are here for you each step of the way.

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