Soak Up More Nutrients
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In all likelihood, you think a lot more about eating foods than about digesting them. But that's an oversight that can affect your overall nutrition and health, according to nutritionist Ashley Koff, R.D.N. Your diet may be full of berries, spinach, quinoa, and salmon, Koff says, but unless your body is efficiently breaking down and effectively absorbing those foods, you're not getting their full benefits.
The digestive process is complex. It starts with enzymes in your saliva that break down the starches in your food as you chew. Acids in your stomach activate enzymes that dismantle proteins. Next, the food travels to the small intestine, which breaks down fats and absorbs most nutrients, which are ferried into your bloodstream, says Julia Greer, M.D., a professor and course director of digestion and nutrition at the University of Pittsburgh School of Medicine.
But along the way, problems arise: stress, dietary issues, food sensitivities, and even your workout can disrupt this process, preventing you from getting everything your food has to offer. That's why is pays to be proactive about improving your digestion, experts say. Making a few tweaks to how you eat can add up to other key health benefits as well, including gaining energy, losing weight, feeling less bloated and regulating your bathroom trips. These tips will maximize your healthy eating efforts. (Next up: 7 Ingredients That Are Robbing You of Nutrients)
Photo: Claire Benoist
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If you're usually the first person to clear your plate, there's a good chance you're not chewing your meals thoroughly. That's key because chewing breaks down food and activates enzymes in your mouth that help with digestion, says Woodson Merrell, M.D., an integrative medicine specialist in New York City who serves as a scientific adviser to digestive enzyme manufacturer Enzymedica. In fact, research from Purdue University found that when people chewed almonds 40 times, they absorbed more healthy fat than when they chewed them just 10 times, making nutrients like vitamin E more accessible. "Chewing breaks almonds' cell walls so that it's easier for us to digest them," says study author Richard D. Mattes, Ph.D. You don't have to count, though. Just chew until your food is a mushy consistency, Merrell says. (Try mindful eating, which can help you both chew your food slowly and enjoy it more.)
Calm Your Dining Scene
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When you're under pressure, your brain releases stress hormones that make your heart beat faster and give you a rush of adrenaline. The digestive process then slows down or stops so your body can devote all its energy to dealing with the stress. That's why being anxious or even multitasking during meals can interfere with nutrient absorption, Koff says. So try to relax as much as possible when you dine. Put your computer to sleep instead of skimming headlines, and focus on your companions over dinner. Take the chance to savor each bite. (And try these easy stress-relief techniques for a healthier mind.)
Ease Up On a Few Workouts
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Too many HIIT routines can also stress your digestive system. The physical effort of a tough workout causes your system to divert energy away from digestion, Koff says. Balance the hard-core sessions in your schedule with lower-key ones, like yoga, which can help keep your digestion on track. (Did you know yoga also revs up your immunity and quells food cravings?) Vigorous exercise can also deplete your levels of magnesium, a mineral that's critical for digestion; replenish it by eating beans, nuts, whole grains, and leafy greens. (More on muscle-boosting magnesium.)
Create Key Food Combos
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Certain nutrients are better absorbed when they're eaten together. For example, your body has a tough time taking in the type of iron found in vegetarian sources like spinach, but consuming it with a food rich in vitamin C, like red bell pepper, makes the process easier. Fat-soluble vitamins A, D, K, and E need fatty acids for absorption, so pair foods that are r