Good digestion step by step: how to improve your gastrointestinal health

The balance is crucial

The amount we eat per meal (calorie density) and its composition, i.e. the percentage distribution of fat, protein and carbohydrate content, influence our digestion. Via various receptors (sensors), the body is able to, for example request the production of more bile fluid and enzymes for breakdown“. This works, among other things, by stretching the stomach. The more the stomach is stretched, the more secretion is produced. However, the control also runs via the enteric nervous system, i.e. the nervous system of the gastrointestinal tract, as well as via our hormones.

However, excessive amounts of food and frequent meals may not be broken down sufficiently and are stressful for the intestines and pancreas ^[5]. Too much protein, for example in the form of a protein shake, can also be difficult to digest. The result: If there is insufficient breakdown, the nutrients can only be absorbed through the intestinal wall to a limited extent. This results in long-lasting fermentation processes in our intestines, as the bacteria there try to metabolize these components. This can lead to strong-smelling flatulence, constipation, diarrhea and food residue in the stool and can even cause inflammatory reactions or ulcers ^[6].

You are what you eat … But is it healthy too?

Of course, the food we consume has a significant influence on digestion: Carbohydrates in the form of sugar or food additives that interact with the gut microbiome, the gut and our entire organism lead to increased inflammatory activity. High amounts of fat are the cause of increased activity of the immune system, which is known as postprandial inflammatory response (inflammatory response after eating).^[7] This lasts longer, especially in combination with frequent and high-fat meals. Ultimately, an unbalanced diet with lots of saturated fats, sugar, sweeteners and red meat can lead to an imbalance of microorganisms in the gut (dysbiosis) and thus also to constipation or diarrhea.^[8]

Our tips – What can you do for good digestion?

It is essentially the right or wrong diet that influences our digestion. In this respect, a healthy and for us humans species-appropriate, varied nutrition can make a major contribution to healthy digestion. Here are some tips that are easy to implement:

• A species-appropriate and varied diet: Incorporate as much healthy plant-based fiber as possible into your diet and try to eat as many different foods per week (recommendation: At least 30 different plant species ^[9].) A food is understood as a „natural“ product, such as vegetables and fruit – but also different types of apples. But not different pizzas.
• Timing and frequency: Our biorhythm determines the body's genetically programmed metabolic situation, which is beneficial for both good digestion and our health. Another tip: it should only be eaten during the active time of the biorhythm (approx. from 07:00 – 19:00). Ideally, you should not eat more than 2-3 meals per day.^[10]

How can I additionally support good digestion?

In addition to a healthy, balanced and fiber-rich diet, we can do even more for healthy digestion. In particular, reducing stress or dealing with it better can make a big difference. Here are our best tips:

• Regular exercise and sport have a positive effect on our stress levels as well as on the gut and digestion.^[11] Exercise can also help prevent constipation and relieve bloating.
• Include exercise breaks at work. It would be best to move intensively for one minute every 60 minutes, e.g. by climbing stairs at a brisk pace (you should be out of breath). These sitting breaks are not only good for digestion, but also reduce the risk of other conditions such as cardiovascular disease.^[12]
• Relaxation techniques such as meditation, mindfulness training, yoga or forest bathing are also beneficial. This can be attributed to the training of a specific part of the nervous system, namely the parasympathetic nervous system. The parasympathetic nervous system also influences our digestion through the direct connection between the brain and intestines.^[13]
• Drinking (primarily water) is very important for digestion. The recommendation is to drink about two liters of water every day. However, the drinking frequency – i.e. how many times a day we should drink, is currently under discussion. A lower drinking frequency is associated with positive effects on health.^[14]

What if I lack the necessary discipline?

For all the tips listed above, we need a certain amount of discipline and initiative. We don't always manage to organize our everyday lives in such a way that we can completely avoid stress or get enough exercise. And we can't always make friends with the optimal diet either - we are sometimes too hungry for unhealthy fiber, such as pizza or burgers. But the basic rule is: a change is better than none and the smallest change often produces the greatest success.

For all those whose daily discipline is not quite so pronounced, here is one last tip: There are special enzymes that support our digestion and can be taken energetically.^[15] Attention should be paid to a broad enzyme spectrum and the use of enzymes obtained through fermentation processes.