There's nothing wrong with wanting a flat stomach or '6-Pack Abs', but what's more important is what goes on beneath the surface, in your digestive system. That's where the nutrients in the food we eat are absorbed and the waste matter eliminated. A marvel of natural efficiency, our digestive system does a great job on its own, but it needs a little help from us if we want to maintain optimal health. These top tips for a better belly from dietitians and nutritionists will help you keep your digestive system in tip-top shape.
Tip One: Savour Every Bite
Digestion starts the moment food enters your mouth. Nature gave us teeth and saliva for a reason: to get the digestive process off to a good start. Our teeth are there to masticate (chew) food and saliva contains the enzymes that begin the process of breaking the food down on a molecular level. In our fast-paced lives, we often don't return the favour by savouring each bite as we should. Instead, we rush through meals, swallowing each bite as soon as the food is broken down enough to swallow. This works against us in two ways:
- The enzymes in saliva are the most vital means by which nutrients can be absorbed. Chew fast (or not at all) and you will be robbing your body of nutrients
- When you eat too fast, you usually eat more than your body needs.
It may take a little deliberate practice to establish good eating habits, but will be well-worth the effort. Start by observing your current habits. How many times do you chew a bite of food? Many experts say you should chew each bite 20 times. It may require a change in your eating mindset, but once you start chewing more, you will also find yourself enjoying your food more, eating less and enjoying improved digestion.
Tip Two: Cut Down on Liquids with Meals
Do you have a bottle of water or a soft drink with your meals? If so, you're not doing your digestive system any favours. Finely tuned after millennia of evolution, a healthy stomach contains just the right amount of hydrochloric acid (stomach acid) to continue where saliva left off and break down the solids in our food to prepare them to pass through the rest of the digestive system. If you drink too much with your meals, you'll effectively be watering down the hydrochloric acid. A little is okay, but wait an hour or so after a meal before drinking a substantial amount of any liquid.
Tip Three: Fermented Foods Are Your Stomach's Friends
Do you enjoy naturally fermented condiments like pickles or sauerkraut? Do you like to have a portion of yogurt with breakfast? If so, you can continue enjoying these fermented foods with a clear conscience. Fermented foods are good for you in two ways:
- They contain healthy bacteria.
- They are enzyme-rich, helping the digestive process.
Some of the top fermented foods for digestive health include:
- Sauerkraut
- Kimchi
- Tempeh
- Miso
- Yogurt
- Pickles
- Olives
It's important that these be of high quality and are naturally fermented. If these are unavailable or not to your liking, consider taking probiotic supplements.
Tip Four: Avoid Refined Sugar and Processed Foods
The intestinal tract is alive with micro-organisms. Called 'intestinal flora', these organisms help break down waste products as they pass through your system. Amongst other things, they break down carbohydrates and help convert them into essential amino acids. However, these micro-organisms make no distinction between foods and when they feed on refined sugar and other processed foods, one of the by-products is unhealthy levels of yeast. Many nutritionists also recommend avoiding too many grains for the same reason, but given the fact that sugar is responsible for a host of other health problems (see Should Sugar Be Regulated for some of them), it's safe to say that refined sugar should be at the top of your food avoidance list, followed closely by highly processed foods.
Of all these top tips for a better belly, the first one, Savour Every Bite is arguably the most important. Meal time is meant to be enjoyed to the fullest and the best way to do that is to savour the moment. There's plenty of time between meals for work and worry. Give your belly and your brain a break: sit down and enjoy healthy meals at a leisurely pace. Your body will thank you for it with improved health and greater energy.
Originally published on Sep 18, 2012
