Bowel movements
may not be the most palatable discussion, but it is an important topic because
your colon is an important part of your digestive system and what you eat
greatly impacts the efficiency of your digestive system. It is recommended that
for optimal health a person should have 1-2 bowel movements per day to ensure
that the digestive system is operating efficiently in absorbing nutrients and
removing waste. This may seem like a lot because we are used to eating the “Sad
American Diet” which is high in processed foods, sugar and fat and low in
fiber, but once you start eating healthier, you will notice that not only your
digestion is better, but your skin is clearer and you have more energy
throughout the day.
Poor digestion can
lead to many bodily issues including constipation, chronic bowel irritation,
fatigue, diarrhea, insomnia, skin irritation, and heartburn. Some more serious
side effect of poor digestion are development of food allergies, autoimmune
disorders, inflammation and leaky gut, and increased production of free
radicals which can lead to cancer. If your body does not eliminate food
properly, it allows toxicity to develop in the body which can lead to many
issues over time. In addition, your colon and large intestine is the number one
method for the body to eliminate waste, but if the digestive system is not
operating properly your body must excrete the waste via other methods, i.e. the
pores of your skin. Finally, poor digestion causes increased stress on the
liver which results in constipation and other GI issues as well as more serious
chronic illnesses, including diabetes and irritable bowel syndrome.
Poor digestion is
caused by a variety of factors including food sensitivities and allergies, lack
of good gut bacteria, and DIET. The most common food sensitivities resulting in
digestive disorders are dairy and grains. Most people have a dairy intolerance
without even knowing it because the symptoms are common and often overlooked.
However, if you were to eliminate dairy from your diet, you may experience many
positive effects such as reduction in gas and bloating and decrease in acne and
clearer skin. Another cause of poor digestion is lack of good gut bacteria.
There are many different types of bacteria in your digestive system that help
break down food, called probiotic bacteria. Without adequate good bacteria in
your digestive system food will sit in your system longer resulting in
fermentation and constipation. Finally, the number one factor that impacts your
digestion is your DIET. Consumption of high amounts of processed foods, dairy,
fat, sugar, alcohol and caffeine all lead to digestive issues. In addition, a
lack of high-fiber foods and water also lead to constipation and other issues.
Here are some of
the ways you can improve your digestion:
Eat more fiber-rich foods including fruits,
vegetables and legumes
Fiber is important
in digestion because it binds to the food in you intestines and keeps waste
moving through the body until it reaches the colon. Fiber also helps the body
absorb nutrients in our food and promote healthful beneficial bacteria.
Drink more water
Water is used by
the kidney and liver to excrete waste and water also prevents constipation by
softening stools to help it move more easily though the intestinal tract. In
addition, water helps produce saliva which contains enzymes that are used to
break down food and liquid in digestion.
Consume more Probiotics
Foods that contain
probiotics are sauerkraut, miso soup, and other fermented foods. You can also
take a probiotic supplement to help increase good gut bacteria.
Eliminate or reduce these foods
- High-fat foods and fried foods
- Dairy
- Artificial sweetener
- Processed foods
- Alcohol and Caffeine
Just think of your
body as a car. The better fuel you put in your car, the more efficiently it
runs and the longer it lasts. If you fuel your body with healthy whole foods it
will process these foods more easily and efficiently so your body will run and
perform better overall.
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