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There are an incredible amount of TV adverts aimed at improving digestion. But you don’t have to buy it all to get it all. Here are simple solutions to help you with tummy bloat, acid reflux or embarrassing gas.
“A healthy gut is important for resisting illness and for feeling sharp, motivated, satisfied and happy,” says nutritionist Anne Louise Gittleman, author of The Gut Flush Plan (Penguin).
Scientists believe that three-quarters of your immune system resides in your gastrointestinal (GI) tract; it’s also where you manufacture brain chemicals called neurotransmitters, which influence how you think, feel and sleep, so a healthy gut is vital.
Drink warm water
A mug of warm water with a wedge of fresh lemon relaxes the digestive system and helps emulsify fat. Skip fizzy drinks – which add to bloat – and choose green tea (which slows the growth of bad bacteria in the GI tract) instead of coffee.
Eat yoghurt
Add plain yoghurt to your morning meal. It contains natural probiotics — live bacteria — which promote digestion and boost immunity. The potassium in yoghurt relaxes the colon and intestines so you can eliminate without straining.
Chew properly
Consciously chew up to 25 times or until food liquefies in your mouth; this prevents undigested chunks from turning rancid in the GI tract and generating an overgrowth of flatulence-causing bacteria. It also gives saliva a chance to produce enzymes that jump-start the digestive process and break down carbohydrates. Savour every bite of your lunch instead of gulping it down while you attend to emails or chat on the phone. Remind yourself every few seconds of the taste in your mouth; this acts as a reminder to really focus on your food.
Eating slowly makes you feel full faster so you’re less likely to overeat. Besides leading to weight gain, overeating causes sluggishness as your blood rushes from the brain to the digestive tract.
Take a post-supper stroll
“Exercise gets everything moving. It’s great for the lymphatic system, which is the body’s natural garbage disposal. The downtime enjoyed with family or friends (walk with a mate) is also a natural stress reducer, which further improves digestion,” say Gittleman.
Eat early
Plan to finish eating dinner three hours before bedtime. Sleeping with a fully belly can give you indigestion and acid reflux, and lead to weight gain. Metabolism slows during sleep so you’re more likely to store kilojoules as fat.
Rub your belly
Lie on your back on your bed and apply moderate pressure clockwise in a square, starting just above your right hip bone, sweeping up and across just below the breast, then down to just above the left hip bone, and back around. Repeat three times, always clockwise. Or, apply a hot water bottle over the abdomen for five to 10 minutes. Heat from a belly rub or hot water bottle can kick the digestive organs into high gear, easing gas, cramps, and other symptoms.
Sit up straight
“Slumping puts pressure on the belly, which can send stomach acid into the oesophagus and cause reflux. It can also compress the intestines, slowing circulation and tightening the diaphragm, leading to constipation,” says Janice Novak, author of Posture, Get It Straight!
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