5 Easy Ways to Improve Digestion

By Jordan & Kyla Miller

Contributing Writers for Wake Up World

Our digestive system is connected to most, if not all of our bodily functions. For this reason, optimal digestion is vitally important for maintaining a healthy lifestyle. Unfortunately, due to the unwholesome foods we eat, the contaminated water we drink, and the polluted air we breathe, our digestive systems are loaded down with toxins, chemicals and unfriendly bacteria. Some researchers have even suggested that digestive disorders are the principle underlying cause of many unexplained symptoms and diseases. It is therefore easy to see the importance of the digestive system and doing everything we can to support it. Here are 5 easily ways to improve digestion and assimilation naturally.

1. Chew your food

This is one of the easiest and most simple ways to improve digestion. However, it’s a practice that many of us often forget. We lead busy lives and most of us are lucky if we can sit down and eat our dinner. If we want to improve our digestion, we need to invest the time. When we eat, it is important to be relaxed and comfortable. We need to take the time to chew our food thoroughly. Food should be paste like before it is swallowed. If we swallow chucks of food, our digestive system is forced to work harder in breaking it down. Furthermore, we run the risk of food rotting in our digestive tract, causing gas, bloating and discomfort. In some cases, it may not be possible to breakdown the food, and this means that the nutrients in the food are not able to be absorbed into the bloodstream. On the other hand, if we thoroughly chew our food, it allows our stomach and small intestine to work efficiently in breaking down the food further into assimilable nutrients.

2. Don’t drink with meals

This is another important practice to get used to. When we drink with our meal, even if it is water, it dilutes our digestive juices and slows down the digestive process. It is understandable that some foods make us thirsty. In this case, it is OK to drink water with our meal; however we should only be taking sips, not gulping the water down. Additionally, beverages should always be room temperature. Cold water will stall digestion.

3. Increase your intake of enzymes

There are three main categories of enzymes. There are metabolic, digestive and food enzymes. Metabolic enzymes are required for growth, repair, maintenance, and detoxification which are produced by the body. Digestive enzymes break down food into small particles, small enough to pass through the cell membranes lining the digestive tract and into the blood stream. They are typically secreted along the digestive tract, however if one has issues

with digestion, they may not be secreting enough. In this case, it is advisable to take a digestive enzyme complex with each meal. The most important digestive enzymes are protease (breaks down protein), amylase (breaks down starch), and lipase (breaks down fat). Food enzymes, like digestive enzymes, enable the body to digest food by breaking down various nutrients into their smaller particles. They are derived from raw fruits and vegetables. This is why a diet high in raw fruits and vegetables is key to optimal digestion and therefore, optimal health.

4. Get your fibre

Dietary fibre is a carbohydrate that the body cannot digest or absorb. However, it plays a vital role in digestive health. As fibre moves waste through the digestive tract, it pushing food out and various toxins along with it. There are two classifications of fibre: insoluble which cannot be dissolved in water and soluble which can be dissolved. Found mostly in plant sources like fruits, vegetables, grains and legumes, fibre is essential for maintaining health and plays an important role in the digestive process.

5. Practice food combining

Different types of foods require different digestive secretions and take different lengths of time to digest. For example, protein can take 4-6 hours to digest, while fruit takes approximately 15 minutes. If we eat the two together, the fruit is left sitting in the digestive tract to rot while it waits for the protein to be digested. This can cause excessive gas, bloating and discomfort. Although food combining may not be the easiest way to improve digestion, it is certainly one of the most effective. The table below provides the general principles of food combining. (Note: Food combining is not for those with sugar imbalances. In order to balance blood sugar, a diet of balance macronutrients is vital)

An optimally functioning digestive system can do wonders for our over health and sense of well-being

About the Authors

Jordan and Kyla are passionate about health; together, they have overcome many illnesses through dietary and lifestyle changes, and the art of practicing a positive mindset daily. Kyla is currently studying to become a Registered Holistic Nutritionist and Reiki Master, and Jordan is currently learning about traditional North American medicinal herbs, in hopes of becoming a Certified Herbalist. For more information, please visit the following sites; guidinginstincts.com, Facebook, Twitter, Google+, or Pinterest

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  • Joel

    You forgot optimizing intestinal flora! Fermented foods are a good source.

  • I’m also learning that the health of our digestive system can affect most or all of our other bodily functions. I remember when I was in my university days, I used to eat at fast food outlets quite often, eating burgers and french fries from MacDonalds and Burger King. No wonder by the time I started working upon graduation, I would experience gas and constipation problems occasionally, and it is only in recent years since around 2006 that I began to be more conscious of my diet and gradually my digestive system is being restored.

    I think this article is quite balanced and informative – for example, I tend to drink water with meals. But the article suggests that “we should only be taking sips, not gulping the water down” so that the digestive juices will not be diluted. I will keep that in mind.

    I can also relate to the article’s fifth point about practising food combining, as I have learnt from other health-related posts and articles that it is advisable to eat fruits first before a main meal instead of after a main meal because “fruits take approximately 15 minutes” to digest, compared to proteins which can take 4-6 hours to digest – so that the fruit can be digested first without having to be “left sitting in the digestive tract to rot while waiting for the protein to be digested”.

  • I would rephrase “Practice food combining” to something like “Learn how to combine your food in the right way”, otherwise, it’s a great and helpful article. Congrats!

  • Wizfoz

    Drinking water with a meal is a poor choice. Better to drink fresh juice / stock / bone broths

  • liam

    I always get acid reflux,,,,so bad that I have to press under my ribcage to get relive….i take enyzymes,sometimes,plus nexium……..prefer the natural way…….metabolic,whats the difference.

  • Chris Hemmings

    Hi. Sound advice he says, chewing a small portion of nuts with vigour. Oddly enough I was doing that before I read this article and thinking about the process. I would add to the above simply not to overeat. Don’t eat more than your body needs to carry out the tasks you ask of it plus the base level ticking over. Most machines have fuel tanks you cannot overfill – ours is stretchy and has lots of spare tanks dotted around. They don’t all need to be filled and it allows you time to digest that which you do consume.

  • Bev

    Drinking with meals can be so important. If an individual does not swallow well, alternating liquids and solids is imperative to safe swallowing. This is especially true in the aging population, but also true with folks that have cerebral palsy or other developmental disorders. This is the first time I have heard it suggested that people shouldn’t drink during a meal. I am always telling my patines/clients and their caretakers to take sips of liquids after every 2 bites for safety and to prevent choking.

  • Kevin

    Food combining is a nightmare for people with blood sugar problems. Having meals with balanced portions of protein, fat, and carbs with a generous helping of non-starchy vegetables is much better.

  • Joyce

    I recommend you below an other site about How to Improve Digestion Naturally
    and extremely helpful and well explain. – See more at:

  • Anthony Turner

    There are quite a lot of herbs, fruits and vegetable you can add to your drinking water to improve digestion.

    • Hi Anthony! Thank you for your input in to our page 🙂 The site linked to your comment did not actually bring up the page you recommended, so I have deleted it.
      Please feel free to post the link again!
      Meagen WUW