Top 5 tips for better digestion
If you suffer from uncomfortable gut symptoms such as bloating, pain, gas and constipation or diarrhoea you have probably tried many things to find relief. It can often be the small, every-day habits that can make a world of a difference to how your gut functions and feels.
These 5 tips focus on mindfulness and slowing down to reconnect the gut-brain axis - a powerful tool for better digestion and symptom relief.
1. Focus on homemade meals
Don't bypass this opportunity to support the secretion of gastric juices. Be mindful during the process of preparing foods & enjoy the process of thinking, smelling, seeing and tasting the food!
2. Chew properly
Avoid eating too much or too quickly - this creates bloating, gas and pain. Try your best to slow down and chew until food is a paste consistency.
3. Mindful eating
When you eat, try to avoid standing or eating on the go. Eat at a table and focus on your food by putting your phone away and without a screen or a TV in the room. Take note of when you are starting to feel full and stop eating even if there is more on your plate.
4. Meal timing
Establish a regular meal pattern by aiming for 3 meals and snacks in between - which usually works out to be every 3-4 hours. Try to avoid skipping meals or leaving long gaps between eating and find a routine that works for you.
5. Correct toilet positioning
Lean forward with hands resting on thighs.
Knees bent and higher than your hips - I highly recommend to use a footstool to help you with this
Use your breath to prevent straining
Bulge tummy & relax muscles
Don't ignore urge to go
Image: Bladder & Bowel Community
Try these tips this week and notice how your gut and symptoms improve!
If you would like more tips like these or you’d like to learn more about how to find relief from your IBS symptoms - make sure to follow me on instagram @ibswomensdietitian or download my FREE guide - ‘5 Step Guide to a Happier Gut’ here.
