Digesting Tips with Fiber, Fruits & Vegetables

digest enzymes fiber raw fruit raw vegetables Aug 27, 2024

Understanding Digestion and How to Improve It

Digestion is the process by which our bodies break down food into nutrients, which are then absorbed and used for energy, growth, and cell repair. The digestive process begins in the mouth and continues through the stomach, small intestine, and large intestine.

Improving Digestion When Introducing Fiber, Fruits, and Vegetables

Start Slowly:
- Introducing high-fiber foods like fruits, vegetables, and whole grains into your diet should be done gradually. Sudden increases in fiber can lead to bloating, gas, and discomfort as your digestive system adjusts.
- Begin by adding one serving of a high-fiber food to your daily meals and gradually increase the amount over a few weeks.
Drink Plenty of Water:
- Fiber absorbs water, so staying hydrated is crucial when increasing your fiber intake. Water helps fiber move smoothly through the digestive tract, preventing constipation and aiding in the efficient elimination of waste.
Chew Your Food Thoroughly:
- Properly chewing food breaks it down into smaller particles, making it easier for digestive enzymes to do their job. Your digestion actually starts in your mouth (see more on amylase below). Chewing also signals the stomach to start producing acid, which is vital for digesting protein and killing harmful bacteria.
Eat a Variety of Fruits and Vegetables:
- Different fruits and vegetables provide various types of fiber and nutrients. Soluble fiber (found in apples, oats, and beans) slows digestion and helps regulate blood sugar, while insoluble fiber (found in whole grains and vegetables like carrots) adds bulk to the stool and aids in regular bowel movements.
Consider Timing and Food Combinations:
- The timing of food intake and combinations can impact digestion. For example, fruits are digested relatively quickly compared to proteins and fats. Eating fruits on an empty stomach may help them digest more efficiently, while pairing them with other foods might slow down the process. Note: please experiment as there are individuals who digest better when pairing their fruit with protein.
- Similarly, raw vegetables may take longer to digest than cooked ones, so if you have a sensitive stomach, try steaming or roasting your vegetables to make them easier to digest.

The Timing of How Our Food Digests

Carbohydrates: Carbs, especially simple ones like sugars, are digested quickly, usually within 1 to 2 hours. Complex carbs, like those in whole grains, take a bit longer because they require more breakdown.
Proteins: Proteins take longer to digest, usually between 2 to 4 hours. They require more digestive enzymes and stomach acid.
Fats: Fats are the slowest to digest, taking up to 6 hours. They require bile from the liver for breakdown and absorption.
Fiber: Fiber itself isn’t digested but rather passes through the digestive system, aiding in the smooth movement of other foods and the regulation of blood sugar levels.

Tips for Optimal Digestion

Space Out Meals: Allow enough time between meals for the digestive system to work effectively. Eating smaller, more frequent meals can also prevent overwhelming the digestive system.
Incorporate Probiotics: Probiotic-rich foods like yogurt, kefir, and fermented vegetables can help maintain a healthy balance of gut bacteria, which is essential for optimal digestion.
Stay Active: Regular physical activity stimulates digestion by helping food move through the digestive tract more efficiently.

By understanding and respecting the natural digestive process, you can improve your digestion, especially when incorporating more fiber, fruits, and vegetables into your diet.

More on Chewing Slow

Taking your time, staying calm will help you digest better, in fact with calm breathing, you are more likely to be absorbing your nutrients better too...with the Rest Digest Create hormones helping. Plus, Amylase is an enzyme that helps break down carbohydrates into simpler sugars, making it easier for the body to digest and absorb them. Amylase is produced primarily in the salivary glands and the pancreas, and it acts on starches (like those found in bread, potatoes, and rice) to convert them into sugars like maltose and glucose.

Key Points About Amylase:

Types of Amylase:
- Salivary Amylase (Ptyalin): Begins the digestion of starches in the mouth. It continues to act in the stomach for a short time until the acidic environment deactivates it.
- Pancreatic Amylase: Produced in the pancreas and secreted into the small intestine, where it continues the breakdown of carbohydrates that began in the mouth.
Role in Digestion:
- Amylase catalyzes the hydrolysis of starch into smaller carbohydrate molecules such as maltose, which can then be further broken down into glucose by other enzymes.
- This enzyme is crucial for the efficient digestion and absorption of carbohydrates, providing a quick source of energy for the body.
Amylase in the Body:
- Blood Levels: Amylase levels can be measured through blood tests, and abnormal levels may indicate issues with the pancreas, such as pancreatitis, or other digestive disorders.
- Digestive Health: Proper amylase function is important for preventing issues such as bloating, gas, or malabsorption of nutrients from carbohydrates.
Amylase Deficiency:
- A deficiency in amylase can lead to difficulties in digesting carbohydrates, resulting in symptoms like bloating, gas, and undigested food in the stool.
- Supplementing with digestive enzymes that contain amylase is sometimes recommended for individuals with enzyme deficiencies or certain digestive conditions.

Supplements & Natural Digestive Aids

Several supplements can aid digestion and help manage common digestive issues. Here's a list of supplements and products that are beneficial for digestion, including how they work and examples:

1. Digestive Enzyme Supplements

Examples: Beano (alpha-galactosidase), Lactase supplements.
Function: Help break down specific components of food that may be difficult to digest. Beano helps with gas caused by beans and vegetables, while lactase helps digest lactose in dairy products.
Benefits: Reduces symptoms like bloating, gas, and discomfort by aiding in the digestion of carbohydrates, proteins, and fats.

2. Probiotics

Examples: Lactobacillus, Bifidobacterium, Saccharomyces boulardii.
Function: These are beneficial bacteria that help balance the gut microbiome. They aid in digestion, improve nutrient absorption, and support overall gut health.
Benefits: Can alleviate symptoms of irritable bowel syndrome (IBS), diarrhea, and constipation, and may enhance immune function.

3. Prebiotics

Examples: Inulin, Fructooligosaccharides (FOS), Galactooligosaccharides (GOS).
Function: Non-digestible fibers that feed beneficial gut bacteria. They help promote the growth of probiotics and improve gut health.
Benefits: Supports a healthy gut microbiome, enhances digestion, and improves regularity.

4. Peppermint Oil

Examples: Enteric-coated peppermint oil capsules.
Function: Helps relax the muscles in the digestive tract and may alleviate symptoms of irritable bowel syndrome (IBS).
Benefits: Reduces symptoms like bloating, gas, and abdominal pain.

5. Ginger

Examples: Ginger supplements, ginger tea.
Function: Supports digestion by enhancing gastric motility and reducing nausea.
Benefits: Can help with nausea, motion sickness, and indigestion.

6. Glutamine

Examples: L-glutamine supplements.
Function: An amino acid that supports the integrity of the gut lining and helps with gut repair.
Benefits: May be beneficial for those with gut permeability issues or inflammatory bowel conditions.

7. Fiber Supplements

Examples: Psyllium husk, Methylcellulose.
Function: Adds bulk to the stool and helps with bowel regularity.
Benefits: Improves constipation and promotes overall digestive health.

8. Digestive Bitters

Examples: Gentian root, Dandelion root.
Function: Stimulates the production of digestive juices, which can enhance digestion.
Benefits: Helps with digestion and appetite regulation.

9. Activated Charcoal

Examples: Activated charcoal tablets.
Function: Adsorbs toxins and gases in the digestive tract.
Benefits: Can reduce bloating and gas.

10. Aloe Vera Juice

Examples: Pure aloe vera juice.
Function: Soothes and reduces inflammation in the digestive tract.
Benefits: Can help with symptoms of acid reflux and gastritis.

Usage Tips:

Consult with a Healthcare Professional: Before starting any new supplement, especially if you have existing health conditions or are taking other medications, it's essential to consult with a healthcare provider.
Dosage and Quality: Follow the recommended dosages on the product labels and choose high-quality supplements from reputable brands to ensure efficacy and safety.

Incorporating these supplements and products into your routine can help support digestion and alleviate various digestive issues, leading to improved overall gut health.

Note: If you suspect Crohn's, Colitis, Diverticulitis etc. please connect with Karie about an elimination diet or Fodmap diet to help with your nutrition and digestion.

Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com

Ph. 780-814-2983

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