Let’s start with the basics: the role of the digestive system is to break down food into its simplest forms so that nutrients can be absorbed into the body, and waste can pass through. Organs such as the liver, gallbladder, pancreas and stomach produce and store digestive fluids such as bile to help break down foods, while the small and large intestines help us to absorb the much-needed nutrients and fluids, and turn the rest into waste.
On average, this whole process – from consuming food to opening your bowels – can take anywhere between 24 and 72 hours. The time depends on the amount and types of foods consumed.
What are the signs we’re not digesting our food properly?
Digestion isn’t always simple for everyone. Some of us may have medical reasons why we’re not digesting our food well (more of which later). At other times, the effectiveness of our digestion directly correlates with our eating and lifestyle habits.
Key things to be mindful of include:
- a change in bowel movements
- heartburn
- indigestion
- abdominal discomfort
- nausea
- quick feelings of fullness after eating
These are all possible signs that our digestive system is struggling.
Which foods are hard to digest?
There are some types of food that are harder to digest than others, and some that our bodies can reject outright if we have an intolerance or allergy. It’s best to speak to your GP if you think you fit into the latter two categories and you’re advised to keep a food diary to try to pin down which foods are triggering a reaction.
In general, foods that are harder to digest include protein-rich foods, red meat, dairy products, and fatty or fried foods. So if someone wants their digestive system to be working as efficiently as possible, I would recommend limiting such foods and introducing more fibrous fruit and vegetables into their diets.
There are many things we can do to help improve our digestion – first, looking at our diet. As mentioned, fibrous fruit and vegetables make a good addition to your diet if you’re struggling with your digestion. Those that are particularly recommended include apples, which are rich in soluble fibre that feeds ‘good bacteria’ in your gut, and fennel, shown in studies to help reduce gassiness and signs of irritable bowel syndrome (IBS).
Switching out white pasta, bread and rice for wholewheat or brown alternatives also delivers more fibre to your system. Essentially, higher fibre intake correlates with more regularity when it comes to bowel movements and a lower risk of constipation.
Probiotic foods that contain ‘friendly’ live bacteria and yeasts can also support better digestion – including foods such as kefir (a fermented milk drink) and kombucha (fermented tea). They can help balance bacteria in the gut, reduce digestive symptoms such as gas, and even aid with the absorption of key vitamins. You could also add a probiotic supplement to your routine if you find it hard to get them from diet alone.
However, it’s not just what we eat but how we eat that can help. Eating mindfully by chewing food slowly can actually assist the digestive process in the mouth – our saliva gets things started thanks to the enzymes it contains (which break down carbohydrates into simple sugars).
Drinking plenty of water and keeping ourselves hydrated also aids the digestive system. Taking in water and other liquids helps break down food and help soften stools, which can prevent constipation.
As always, you also shouldn’t underestimate the importance of movement and exercise. This increases the blood flow to essential muscles and organs within the gastrointestinal tract, stimulating peristalsis – muscle contractions that help to move food along the digestive tract. As always, aim for at least 30 minutes of exercise, five days a week.
Which supplements can help with digestion?
