Avoid processed foods and additives
Foods rich in refined carbohydrates, saturated fats and additives, which are consumed in large quantities in industrialised countries, are associated with an increased risk of digestive disorders.
Various additives, glucose, salt and other chemicals can contribute to the development of inflammatory bowel disease, which can lead to an increasingly common additional condition known as leaky gut.
Trans fats are found in processed foods and are known for their negative effects on heart health. They are also associated with an increased risk of the inflammatory bowel disease ulcerative colitis.
Processed foods (e.g. low-calorie drinks and ice cream) may contain artificial sweeteners, which can also lead to digestive problems.
The most important thing you can do to support your digestion is to avoid processed foods and additives as much as possible.
Exercise regularly
Daily moderate physical activity (e.g. cycling or jogging) can reduce bowel transit time by up to 30 %, according to a study published in the journal Gut. But don't worry if you don't like these activities! There are other ways to stimulate digestion.
Walking, especially after a meal, stimulates the stomach and small intestine muscles and thus speeds up digestion. A light walk of 15 minutes immediately after a meal can be particularly beneficial as it encourages the transport of food through the stomach. However, too much exercise can have the opposite effect, so you should only do light exercise after eating!
If you don't feel like or have time to run, you can try yoga. A range of yoga postures, including dandasana, janushirasana and savasana, can help you process food. These are mostly simple stretches that move the core muscles to stimulate the internal organs and aid digestion. They can also help to make bloating disappear as quickly as possible.
Sufficient fibre (dietary fibre) in the diet
It is generally known that dietary fibre aids digestion. Fibre binds water and makes the stool more compact, which facilitates digestion.
Dietary fibre are contained in oat bran, pulses, nuts, seeds, but also in vegetables, wholemeal products and wheat bran.
Stomach ulcers, heartburn, haemorrhoids and irritable bowel syndrome occur less frequently in people who eat a high-fibre diet.
Prebiotics are dietary fibres that support the beneficial Intestinal bacteria serve as food. They are found in many types of fruit and vegetables as well as wholemeal products.
Dried fruit is also known to stimulate digestion.
This property is mainly due to their very high fibre content. However, you should not overdo it with the consumption of dried fruit, as not only the fibre but also the sugar content is very high.
Fulvic acid take
Fulvic acid (also known as fulvic acid) promotes the absorption of nutrients in the body. This is particularly important today, as plants on fertilised soils are becoming increasingly depleted of nutrients.
Fulvic acid improves cell permeability and reduces the risk of inflammation in the digestive tract. Fulvic acid therefore stimulates digestion and helps to keep the intestines healthy.
The best way to consume fulvic acid is to take Fulvicherb - Synergy, which in addition to fulvic acid contains a range of other beneficial natural substances (such as pectins, inulin, etc.) that stimulate digestion and support the healthy functioning of the body.
Drink enough fluids
To prevent constipation and stimulate digestion, experts recommend drinking one and a half to two litres of decaffeinated liquid a day. Coffee and strong teas therefore do not count as fluid intake.
Remember that you need significantly more fluids in hot weather or after strenuous physical activity.
By eating fruit and vegetables with a high water content (e.g. cucumbers, celery, tomatoes, watermelon, melons, strawberries, pears, blueberries, pineapple, citrus fruits such as grapefruit, mandarins and oranges) you can increase your fluid intake and thus stimulate your digestion.
Another good way to take in fluids is to consume soups. We particularly recommend long-cooked, hearty broths, which not only stimulate digestion by providing fluids, but also contribute to a healthy digestive system thanks to their collagen content.
Chew food thoroughly
When eating, the teeth break the food into smaller pieces so that the enzymes in the intestine can digest it better. Thorough chewing reduces appetite and the stomach has less work to do in converting the solid food into a liquid mixture that reaches the small intestine.
Chewing produces saliva, which acts as a digestive fluid and enables carbohydrates to be processed in the mouth. Sufficient saliva production facilitates the digestion of the nutrients contained in the food.
But that's not all: chewing can also reduce stress and stimulate digestion. That's what the next section is all about.
Reduce stress
Your digestive system can be seriously damaged by stress, which can lead to stomach ulcers, diarrhoea, constipation and irritable bowel syndrome.
When you are under stress, your body switches into "fight or flight" mode. In this case, the body avoids digesting and recovering by drawing blood and energy from the digestive system.
While this state is only short-lived in nature, many people in our modern world live in a permanent state of stress. And under stress, the digestive system cannot function properly. Stress management is therefore the key to healthy digestion.
Avoid alcohol
The digestive tract, including the mouth, throat, oesophagus, stomach and intestines, can be damaged by contact with alcohol. If alcohol enters the bloodstream, it can also damage the liver, which is also involved in digestion through the production of bile.
It is clear that alcohol consumption affects digestion, but the symptoms can vary. Different people's digestive systems can react differently to alcohol-related irritation. Alcohol consumption can cause diarrhoea in some people and constipation in others.
The symptoms of diarrhoea may lead some people to believe that alcoholic drinks actually stimulate digestion. Alcohol consumption clearly has a negative effect on the functioning of the body, so it is best for health and digestion not to drink alcohol.
Don't eat too late in the evening
Eating late at night and then going to bed can lead to heartburn and indigestion. The body needs time to digest the food and move it through the digestive tract.
However, when we lie down, gravity works against our digestive system instead of stimulating digestion.
If you lie down after eating, this increases the RefluxThe risk of heartburn increases considerably and the symptoms worsen. If you have stomach problems in general or suffer from heartburn at night, try to wait three to four hours after eating before going to bed so that the food has time to pass from the stomach to the small intestine.
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