The Foundations of Health: Digestion (Part Three).

Happy Wednesday, friends! Turkey day is just a day away, and I can’t wait to dive into all of the yummy, comfort foods! BUT good news is, you don’t have to feel miserable or miss out on your faves either. This is the last week you will have access to my Healthy Holiday Thanksgiving Menu until next year! So, make sure you grab this #glutenfree and #mostlydairyfree menu guide so you can enjoy your stuffed turkey without feeling like a stuffed turkey. #thestruggleisreal #amiright

gluten free dairy free thanksgiving menu

Today we are tackling the third and final part of the Digestion series! If you aren’t sure why we are talking about this TMI subject, check out part one and part two, and even this post too, so you can be brought up to speed.

Now that we understand what good digestion and digestive dysfunction look like, we are going to talk about ways to improve your digestion so that you can better absorb the nutrients in your food, stave off infections, and have the best, most magical BM of your life. #yesiwentthere

Anyway, here are TEN WAYS to improve your digestive health, enhance your overall bathroom experience + score a PERFECT TEN (ok, technically a 4) on the Bristol Stool chart! tehehe

holistic digestion health
Remove the inflammatory, processed foods from your diet. Conventional wheat, corn + dairy are doing our bodies + immune systems more of a disservice than ever. Because of their poor quality, and our poor digestive state (whether we believe it is or not….it most likely is), it is best to remove these foods from our diets to reduce inflammation + allow our gut to properly heal. Read this if you are wondering “WTF is Inflammation?”

Bring mindfulness back to the dinner table. Whether it is saying a prayer or a gesture of gratitude, take a moment to be thankful for the food before you, and the nourishment it will provide. I don’t formally say anything when I sit down to eat, but it’s typically in the energy I put into cooking that I feel exudes this feeling of gratitude. Still feels weird? Try plating your meal, instead of slopping it on there. You might be surprised how taking the time to make the presentation look nice increases your overall enjoyment at dinner time.

Slow down during meal time. Set your fork down in between bites and chew well. Chew so that your solids become liquids and your liquids become more liquids. If you need to, try counting how many seconds it takes for each bite. The longer the better.

Make sure you are getting enough fiber. 30-35 grams of fiber per day is crucial for proper waste movement + toxin removal. You want your regular bathroom visits to be REGULAR. If they aren’t, try tracking your fiber intake and upping it to see a difference.

Try apple cider vinegar shots before meals. Particularly before heavy protein meals like a steak dinner. The ACV helps stimulate the gastric juices and better promotes stomach acid production to aid in digestion. Read this post on why stomach acid is good for you.

Cut back on water (at meal time). Do not drink copious amounts of water during meal time. This dilutes your stomach acid, which inhibits proper digestion + absorption of nutrients. Sip on water if you need to cleanse your palate, but try not to down your day’s water intake at meal time.

Try digestive supplements. If ACV still doesn’t seem to be working for you in relieving indigestion or mineral absorption, you might need additional assistance in the form of digestive enzymes, HCl supplmentaion or digestive bitters to help promote the proper digestive processes.

Try fermented foods. Sauerkraut, kimchi, kombucha + cultured dairy all contain good probiotic bacteria to help support our immune systems and fight illness. Homemade is best, but you can find great store-bought brands! The key is you want it ALIVE. If it’s ultra-pasteurized, it most likely has lost some of its intestinal-supporting integrity. My favorite brand is Farmhouse Culture in Garlic Dill. It tastes like pickles, so it’s an easy one to start with! Treat these foods like condiments. You only need a little to do the trick.

Can’t stomach ferments yet? Try probiotic supplements! The more variety of cultures in the supplement, the better a well-rounded gut. Probiotics come in a variety of choices, so you might have to try several before you find one that works best for you. It is also good to rotate through different cultures + brands in supplementation.

Squatty Potty. First, watch this. And then get yourself one. Too cheap to buy the Squatty Potty? Prop your feet on the bathroom trashcan. #notthatidothisoranything #dontlookatmeweird I can’t promise it won’t change your life.

I hope these tips help aid your digestive woes!

If you try any of them out, let me know how you feel!

Or if there is something you do to better promote digestion,

and it isn’t on this list, I’d love to know!