It's no secret that we all love to eat. We love going out for big meals, and we love spending time in the kitchen preparing large feasts for our friends and families. But what many people don't realize is that all of this eating can have negative consequences on our digestion and make us feel bloated. In this article, we will discuss how you can speed up digestion and prevent bloating after a big meal.
Planning your meals ahead of time can help you avoid overeating and having that bloated feeling by proactively taking a few steps to make sure you feel better on the other side.
- Before your meal
- During your meal
- After your meal
BEFORE YOUR MEAL
Reducing stress and anxiety can also help improve digestion. When we're stressed, our bodies produce cortisol, which can lead to a number of digestive issues including constipation, diarrhoea, and bloating. By reducing stress it can naturally help your digestion process, as it prepares your body to transition to the “rest and digest' mode or when your parasympathetic nervous system is activated. So why not try a small session of meditation or yoga before your next big meal to achieve this?
EAT BITTER FOODS FOR YOUR APPETIZER
Bitter foods like salad greens stimulate digestion by helping to produce stomach acid. They also help to cleanse the palate and promote appetite. Add a few extra greens to your next meal or try a bitter herb like dandelion, arugula, or endive as an appetizer.
DRINK WARM WATER WITH LEMON
Warm water with lemon is a classic Ayurvedic remedy for digestion. The combination of warm water and citrus helps to stimulate the production of stomach acid, which is necessary for digestion. Squeeze the juice of half a lemon into a cup of warm water and drink it before your next meal.
NUTRITION GEEKS' TURMERIC SUPPLEMENTS
Turmeric is a potent anti-inflammatory herb that has been shown to be helpful in digestion. With added ginger it can be an even more powerful digestion-aiding combination. Try taking a turmeric supplement before your next big meal to help speed up digestion.
DURING THE MEAL
CHEW SLOWLY AND TAKE SMALLER BITES
Remember being told off as a kid for not chewing your food properly? Well you won't forget now because, one of the best things you can do for digestion is to chew your food slowly and take smaller bites. This allows your body to properly break down the food and also signals to your brain that you're eating, so that it can start producing stomach acid. It's also important to drink plenty of water during your meal to help with digestion.
KEEP YOUR PHONE OR TV OFF WHILE YOU EAT
It's easy to get distracted while you're eating, especially if you're watching TV or scrolling through your phone. But doing so can lead to overeating and digestion issues. When we're not paying attention to our food, we tend to eat more than we need and the quality of our digestion suffers as a result. So, make a point to put away your electronics and focus on your meal.
BE AWARE OF POSTURE
Good posture is important for digestion. When we slouch, our stomachs push against our intestines, which can lead to indigestion and bloating. So, sit up straight and take a break from slouching throughout the day to help improve digestion.
AFTER THE MEAL
STAY UPRIGHT FOR A FEW HOURS
After you've finished eating, resist the urge to lie down. When we lie down immediately after a meal, it can lead to acid reflux and indigestion. So, stay upright for a few hours after eating and take a walk to help with digestion.
GO FOR A WALK
Walking is one of the best things you can do for digestion. It helps to move food through your digestive system and also reduces bloating. Studies have found that accelerates gastric emptying and the movement of your small intestines getting to work. So, go for a walk after your next big meal and let gravity do its work.
MASSAGE YOUR BELLY FOR DIGESTION
Gently massaging your belly in a clockwise direction can help to stimulate digestion. This is because the large intestine moves in a clockwise direction, so massaging in this direction helps to move things along. Try adding a few drops of lavender or ginger essential oil to your massage oil for an extra soothing effect.
There are many things you can do to improve digestion and prevent bloating after a big meal. By following these tips, you'll be able to enjoy your food without feeling uncomfortable afterwards.
However, while there are many things that can help with digestion, everyone is different and you may have to experiment to find what works best for you. The most important thing is to listen to your body and make sure you're taking care of yourself. If you're having persistent digestion issues, it's important to see a doctor to rule out any underlying health problems.