ich in these nutrients (many vegetables are) with a source of healthy fat, like nuts or oil. To get more calcium from your yogurt or kale, increase your intake of foods that are high in vitamin D, such as salmon. (These healthy food pairings help your body absorb more nutrients too.)
Take Stock Post-Meal
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If certain dishes make you bloated or constipated or give you diarrhea, you could have a food sensitivity or intolerance, which is relatively common. For instance, about 65 percent of people worldwide are sensitive to lactose, the sugar found in dairy. High-fructose foods like grapes and bananas and those with gluten, like bread and pasta, are other possible culprits. The inflammation you experience when you eat those foods can inhibit nutrient absorption in your small intestine, Greer says. If you have any of these symptoms, ask your doctor about getting tested. (The good news: You can still eat ice cream, cheese, and other indulgences even if you're lactose intolerant.)
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You've heard that you shouldn't drink your calories, but now there is a major exception: It turns out that the body is better able to absorb nutrients from certain types of juice than from whole fruit. For instance, one study published in Molecular Nutrition & Food Research found that some carotenoids were almost twice as readily absorbed from orange juice than fresh oranges. The fiber in whole fruit may bind to certain micronutrients, keeping them from being absorbed in the small intestine, says study author Ralf Schweiggert, of the University of Hohenheim in Stuttgart, Germany. But since fiber is key for overall health, he recommends having just one serving of fruit juice a day and eating the rest of your fruit whole.
You can also have a smoothie, which retains the fiber from fruits and vegetables but still improves absorption of certain nutrients, according to the Journal of Food Science. That's because the blade of a high-speed blender breaks through the cell walls in foods better than chewing does, says study author José Miguel Aguilera of the Universidad Católica de Chile. Both Koff and Merrell advise their patients to drink vegetable smoothies (like these fruit and veggie smoothie recipes) as a way to help with absorption.
Care for Your Gut Bugs
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Up to 30 percent of the protein and carbs you eat reach your colon undigested, where your gut bacteria break them down, the journal Nutrition in Clinical Practice reports. But just a few days of a high-fat diet can disrupt the balance of good and bad bacteria in your system, throwing off this process. Consider a probiotic supplement to boost the number of good bugs whenever you're off your usual diet routine for a few days. One probiotic strain in particular, GanedenBC30, which is added to a wide range of food products, including Red Mango frozen yogurt and Purely Elizabeth Probiotic Granola, as well as Digestive Advantage supplements, has been found to help your body break down proteins. (While you're at it, take your daily probiotic regimen one step further with prebiotics.)
Try an Enzyme
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There will be times when your digestion is thrown off track, like on vacation. That's when digestive enzyme supplements can help. These pills work just like your body's own enzymes to help break food down so you can absorb the nutrients more easily, Koff says.