Thought to have originated in 1826, by Anthelme Brillat-Savarin, who wrote
“Tell me what you eat and I will tell you what you are”.
Then it appeared again in 1863/4 by Ludwig Andreas Feuerbach, who wrote:
“man is what he eats”. Neither Brillat-Savarin or Feuerbach meant their quotations to be taken literally.
Be Kind to Your Digestive System
In a national U.S. survey of 2018, close to 61% of 72,000 adults reported having experienced at least one gastrointestinal problem within the last week.
In 2023, an international study focusing on “bloating”, 18% of 51,000 surveyed said they’d experienced this symptom at least once a week over the past 3 months.
It all starts before we put that food in our mouths. Most adults know what healthy eating is all about before they fork over their hard-earned money and but their groceries.
There are a number of simple things you can do so that your digestive system works well.
Digestion Starts in the Mouth
Chewing doesn’t just mechanically break food down into smaller particles.
It also stimulates the release of saliva. That saliva fluid contains several enzymes that help digestive starches breakdown the fats.
We should chew our food 20 to 30 times before swallowing. That saliva has a lubricating job to do in our mouth, throat, and esophagus before it hits the stomach.
There are also valves along the way that need mositure and saliva to open and close properly so that the stomach acids don’t come back up.
Gastroesophageal reflux disease (GERD), which includes acid reflux, affects millions of people worldwide. In Canada, around 5 million people suffer from GERD and in the USA, 20% of the population has some sort of reflux condition.
If you’re one of those people, you might want to investigate a natural product called, “IBEROGAST”!
Tip #1 … Concentrate on eating when you are eating!
If you encounter any kind of stress during your meal, your body will stay in the “Fight or Flight” vagus nervous system, which will cause your digestive system to not work properly.
Tip#2 … Pay attention to what’s on your plate!
A generally recommended ratio for fats, carbs, and protein at a meal is around 45-65% carbohydrates, 10-35% protein, and 20-35% fat; meaning most of your calories should come from carbohydrates, with a moderate amount of protein and fat making up the rest.
Tip#3 … What is your digestive transit time?
The rich collection of bacteria, viruses, and other microbes that live in you guts plays an important role in maintaining your overall health.
Having a different array of these microbes in the right balance will reduce the occurrence of gas, bloating, and constipation problems thus allowing digestion to occur at the correct rate for the food you just put inside you.
This transit time needs to hit the “sweet spot”. If it takes too long, water that you need in your large intestines is reaborbed back into your small intestine causing these problems.
You can control the rate at which food passes through your digestive system by eating a healthy diet, exercising regularly, and reducing stress.
Practical Suggestions
Walking helps keep things moving. Go for a stroll soon after meal time in order to stimulate the muscles that line your intestines so you have regular and easy bowel movements.
Stay hydrated because water is the key component of saliva and bile which mixes fats with water so the food can be further digested with the enzymes.
The National Academy of Medicine recommends for 50+ people, about 10 cups of water daily.
Certain foods ease constipation such as kiwi fruits. Eating 2 kiwi fruits a day is an effective way of promoting bowel movements. Kiwis contain an enzyme that stimulates the bowels and this fruit is less likely to cause side effects such as gas and bloating.
Clockwise abdominal massage allieviates some symptoms of digestive problems and you don’t need anyone’s help either.
Also try deep diaphragmatical breathing in slowly through your nose and smell the roses, and then blow out extra slowly through your lips, as if you’re blowing out the birthday candles.
Mayo Clinic’s Top 10 Super Foods
The food you eat every day can make a difference in your health.
Diet affects your risk of getting some cancers, heart disease or type 2 diabetes.
Diet also affects the risk of low bone density and loss of muscle strength with aging.
But a healthy diet can include a huge range of foods. How do you choose?
Try these …
- Almonds for magnesium, calcium and folate
- Apples for phytonutrients that support body cells
- Beans for low fat sources of protein and fiber
- Blueberries for phytonutrients rich in vitamin K
- Broccoli for vitamin A eye health
- Salmon for heart and brain health
- Spinach for eyes and cells
- Sweet potatoes high anti-oxidants fiber health
- Vegetable juice of tomato, beet, carrots, cucumbers rich in vitamins and minerals
- Wheat Germ is excellent source of thiamin, and a good source of folate, magnesium, phosphorus and zinc.
One Final Thought
Eating snacks that are high in carbohydrates or refined sugars can cause blood sugar levels to spike. This is because the body quickly converts carbohydrates into glucose, which is released into the bloodstream. Watch out for weight gains and type 2 diabetes!
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