The process of digestion breaks down food into smaller parts so that the body absorbs the energy and nutrients contained in it. Different foods are digested in different ways. Some foods are digested more quickly than others. Although the rate of digestion is largely dependent on the body's natural performance, there are several things that can be done to increase the speed and quality of the digestive process. Keep reading to learn how to digest food faster.
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Method 1 of 4: Changing Your Lifestyle
Step 1. Exercise regularly
Increased physical activity helps keep food moving through the digestive system. This can increase the speed of the food digestion process as well as help the overall digestive process.
- Exercising can prevent constipation and increase the speed of the digestive process by reducing the time food stays in the large intestine thereby limiting the amount of fluid that is absorbed from feces back into the body.
- Moving can also help stimulate the natural contractions of the smooth muscles in the digestive system thereby speeding up the digestion of food.
- However, wait an hour or so before exercising to allow the body's natural blood supply to work within the digestive system rather than pumping the heart and other active muscles.
Step 2. Rest
Sleep gives the digestive organs the time they need to rest and repair, thereby increasing their ability to digest food quickly and efficiently. Changing your sleeping habits will provide a wide range of digestive benefits.
- Do not go to sleep immediately after eating. Wait two to three hours to ensure that your body has enough time to digest.
- Try to sleep on your left side. Several studies have shown that sleeping on the left side can improve digestion.
Step 3. Drink fluids
Drinking fluids, especially water or tea with or after meals, can help with digestion. Fluids can help the body to digest food, while water can help meet the body's fluid needs.
- Adequate fluid requirements are key to maintaining proper levels of saliva and fluid production in the intestines.
- Water can also soften the stool, which helps prevent constipation.
- In addition, water is also very important to optimize the use of dietary fiber in the body, which is an important component in digestion.
Method 2 of 4: Eating Foods That Speed Up Digestion
Step 1. Eat foods rich in fiber
Foods that are rich in fiber help the digestive process in many ways. Eating these foods can speed up the digestive process by reducing constipation and maintaining general gut health.
- Fiber works by absorbing water, increasing the weight and mass of dirt. Adequate (and usually excess) water intake is also required for this to work. Otherwise, constipation may occur.
- Foods rich in fiber regulate the digestive process by adding weight to the stool. It can also help reduce gas, flatulence and diarrhea.
- Some foods that are high in fiber include: whole grain food products, fruits, vegetables, legumes, nuts and seeds.
Step 2. Consume yogurt
Yogurt is a good source of natural probiotics, and contains good bacteria for digestion. There are several benefits of yogurt for the digestive process is that yogurt can:
- Encourages the growth of good bacteria because it contains live bacteria naturally.
- Reduces the recovery time needed to recover from infection and reduces the immune system response in people with irritable bowel syndrome.
- Speeds up the time it takes food to enter the intestine.
Step 3. Consume ginger
Ginger has been used for thousands of years to aid digestion. Its popularity continues to this day. Ginger is believed to stimulate the release of enzymes in the digestive system to increase efficiency and ease the digestive process.
Ginger can increase muscle contraction in the stomach, which helps move food to the upper part of the small intestine more quickly
Step 4. Choose low-fat foods and avoid fatty and fried foods
Fried foods and rich in fat can cause acid to flow back and a burning feeling in the stomach because these foods force the stomach's ability to digest food properly.
- These foods are difficult to digest and can slow down the entire digestive process.
- Examples of foods that are rich in fat and fried are processed meats, french fries, ice cream, butter and cheese.
Step 5. Choose bland foods and avoid very spicy foods
Spicy food can irritate the esophagus and the esophagus, causing acid to flow back and giving a burning feeling in the stomach. In addition, these foods can irritate the digestive tract, slow down the digestive process and cause diarrhea and other digestive ailments.
Step 6. Limit or avoid dairy products
In general, yogurt can help digestion. However, if you have symptoms of lactose intolerance, avoid yogurt and other dairy products. Although the effect of dairy products on indigestion and constipation is still unknown, it is considered to inhibit the digestive process. Lactose intolerance can result in flatulence, gas and indigestion due to an obstructed or disturbed digestive process.
Step 7. Limit or avoid consumption of red meat
Red meat can cause constipation and prevent regular bowel movements to digest quickly. There are several reasons why red meat has a negative impact on digestion.
- Red meat is high in fat so it takes longer to digest.
- Red meat is high in iron which can also cause constipation.
Method 3 of 4: Changing Eating Habits
Step 1. Eat small meals frequently throughout the day
Instead of overburdening the digestive system with large meals, help speed up digestion by eating smaller meals. Eat small meals 4-5 times at a balanced distance throughout the day. Try to eat every three hours to avoid excessive hunger.
Step 2. Choose whole foods over processed foods
Processed foods are more difficult for the body to digest. Instead, choose whole foods that are low in preservatives, additives and other chemicals. Eat fruits, vegetables, brown rice, whole grain pasta, beans, nuts, seeds and other whole foods throughout the day to ease the digestive process and help it be more efficient.
Step 3. Chew your food well
Chewing is the initial process of digestion, but it is often overlooked. A good chewing process can increase the surface area of food particles and make enzymes better able to access the food consumed in the body. Incorporating a large surface area of food into the saliva is a good start for a smooth and efficient digestive process.
Method 4 of 4: Using Supplements
Step 1. Try taking a probiotic supplement
Probiotics are bacteria that help maintain a natural balance of microorganisms in the gut. Taking additional probiotics in supplement form can help the digestive process by increasing the number of good bacteria in the gut. Probiotics can also be found in a variety of foods. Therefore, if you don't want to take supplements, get the benefits of probiotics by incorporating foods that contain probiotics into the food you eat.
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Since the US Food and Drug Administration does not categorize probiotic supplements as drugs, there are certain things to consider when choosing a probiotic supplement. Make sure that you can find the following information on the label:
- genus, species, and probiotic strains (such as Lactobacillus rhamnosus GG)
- the number of organisms that will live on the date of use
- dose
- company name and contact information
- Different types of probiotic strains in supplements are considered important. Some people react better to certain strains of bacteria than others. Therefore, choose a probiotic with several different strains.
Step 2. Take digestive enzyme supplements
Free digestive enzymes can help the digestive process by adding natural enzymes in the body. Enzymes break down food into parts so that the body can absorb it more easily. If these enzymes are effective, they can help streamline and speed up the digestive process.
- Digestive enzymes are produced by four glands in the human body, mainly the pancreas.
- Although some alternative health experts and nutritional supplement manufacturers dispute the benefits of enzyme supplements, many doctors say more human studies are needed to determine the effects of these supplements.
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Some of the supplements that are usually sold are:
- Lipase. Lipase helps the process of digestion and absorption of fat.
- Papain. Papain is called useful for digesting protein.
- lactase. Lactase helps digest lactose, which is a protein found in dairy products. People who have naturally low levels of lactase are categorized as lactose intolerant.
Step 3. Consume bitters
Bitter is a tincture (often containing alcohol) obtained from various herbs, barks and roots. It is said to help the digestive process. Alcohol can act as a solvent for the plant extract and help maintain it. Consuming bitters before, during, or after meals can help speed up the digestive process. However, bitters have not been shown to have a positive effect on digestion and limited research has been conducted on their efficacy.
Tips
- Do not sit for long periods of time after a heavy meal because it will slow down the metabolic process.
- Try a mint oil supplement. Several studies have shown that mint oil capsules can help improve the digestive process. However, there is no convincing evidence to support this statement.
