Dos & Don’ts for Boosting Your Digestion

You're enjoying a delicious meal and looking forward to a productive afternoon. Soon after, you’re hit with sudden cramps, bloating, discomfort, and that nagging feeling that something just isn't right. Sound familiar? This happens to all of us, but if these incidents start becoming part of your routine — it could mean that you need to find ways to improve your digestion.

Our digestive system is a remarkable process that transforms food into fuel. Digestion begins in the mouth, with teeth crushing the food and saliva, initiating the digestive process. Next, the stomach churns and mixes food with enzymes to break it down even further. The small intestine, lined with a super-absorbent membrane, is where nutrients are extracted with the help of the pancreas and liver. Finally, the large intestine absorbs water and eliminates waste. 

But we're not alone in this process! Trillions of gut bacteria, the microbiome, also play a part, depending on a balanced fibre-rich diet to improve digestive health.

Our digestive system is a complex ecosystem; even minor disruptions can lead to problems. So, if you are wondering, “ Why is my digestion so poor?” here's a breakdown of some common culprits:

• Fatty and processed foods: High-fat and processed foods are often low in fibre and difficult to break down. 
• Fibre imbalance: Fibre acts like a natural bulking agent, adding stool volume, which allows it to pass smoothly through the intestine. However, too much fibre can lead to constipation, as stool becomes hard and difficult to pass. 
• Food sensitivities: When the body has an immune response to a specific food component, like gluten or lactose, it triggers the release of inflammatory chemicals in the gut, leading to gas, cramps, and diarrhoea.
• Spicy foods: Rich in capsaicin, these foods stimulate pain receptors in the digestive lining, and can cause heartburn in some.

Persistent stress triggers the activation of the sympathetic nervous system, which redirects blood away from the digestive system. As a result, this slows down the digestion process, causing issues such as constipation or diarrhoea. Additionally, stress hormones, such as cortisol, can interfere with the balance of the gut microbiome, worsening problems related to digestion.

The body draws water from the intestines to maintain its water levels, leading to hard stools that are difficult to pass in a dehydrated state. 

Sleep is essential for regulating gut hormones and motility (muscle contractions that move food through the digestive tract). Insufficient sleep causes bloating and irregular bowel movements.

• Medications: Antibiotics can disrupt the gut microbiome by killing beneficial and harmful bacteria. This imbalance can lead to digestive upset like bloating, gas, and diarrhoea. Nonsteroidal anti-inflammatory drugs (NSAIDs) can aggravate the stomach's lining and heighten the likelihood of developing ulcers.
• Medical conditions: Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD) and Celiac Disease can all lead to a range of digestive problems like bloating, cramps, diarrhoea, and weight loss.
• Age: Our digestive system naturally slows with age, reducing enzyme production and muscle tone, leading to constipation.
• Travel: Disruptions in diet, routine, and water quality while travelling can upset your gut microbiome, causing issues like traveller's diarrhoea.

A healthy digestive system works quietly behind the scenes, but sometimes — it throws up red flags. Here are some common symptoms and signs that your digestion might need some TLC:

An uncomfortable feeling of fullness or tightness in your abdomen is a classic sign of poor digestion. This can be caused by gas buildup, slow food movement, or difficulty breaking down certain foods.

Everyone experiences gas occasionally, but excessive flatulence or belching can indicate digestive issues. This gas can be caused by gut bacteria fermenting undigested food, difficulty absorbing certain foods, or swallowing air while eating.

Having difficulty passing stool or infrequent bowel movements (less than three times a week) is a sign of constipation. This may occur due to not drinking enough fluids, insufficient fibre intake, or slow movement through the digestive system.

Frequent loose stools ( >  three times a day) can indicate irritation or inflammation in the digestive tract. This can be caused by food intolerance, bacterial infection, or certain medications.

This refers to an intense burning feeling in the chest, occurring when the acid flows back from the stomach into the oesophagus. Eating spicy or greasy foods, consuming too much food, or various medications can trigger this sensation.

This refers to general discomfort in your upper abdomen after eating, often accompanied by nausea, bloating, or heartburn. Indigestion can result from consuming too much food, eating very rapidly, or ingesting specific items that irritate your stomach.

Feeling like you might vomit is a common symptom of digestive upset. It can be caused by irritation in the stomach or intestines, food poisoning, or motion sickness.

Alterations in your bowel movements, including the presence of blood, black stools, or unusually thin stools, could signal an underlying serious health issue and should prompt a medical consultation.

Fuelling your body starts with good gut health. Here's a simple guide on how to improve digestion through everyday practices:

• Fibre up: To keep things moving, choose high-fibre fruits, vegetables, and whole grains 
• Hydrate right: What helps you to digest faster? Staying hydrated can prevent constipation, as water softens stools and makes them easier to pass.
• Chew thoroughly: Savour your food! Chewing breaks down food mechanically, improving digestion. 
• Manage stress: Alleviate stress by engaging in relaxation methods such as yoga or meditation.

“Keep a balanced diet — rich in fibre and ensure adequate hydration — for healthy digestion. Listen to your body's hunger cues and avoid both overeating and undereating for good gut health,” says Dr Harsh Sheth, Mumbai-based bariatric and GI laparoscopic surgeon.

• Forget to listen to your body: Take your time and eat until comfortably full, not stuffed. Avoid distractions while eating. Focus on your food, chew slowly, and enjoy the process for better digestion.
• Binge on sugar: Limit sugary drinks and processed foods. These can lead to inflammation and disrupt gut bacteria.
• Skip meals: A simple way to improve digestion naturally at home is to eat regularly at consistent intervals. 
• Post-meal slouch:What helps digestion after eating? Avoid lying down immediately after eating. Give your digestion time to work its magic by taking a quick walk after every meal. Regular exercise promotes gut motility, the muscular contractions that move food through your digestive system.

As you commence your journey towards improved digestion, it's important to acknowledge that minor adjustments can result in significant enhancements