Practicing Mindful Eating for Digestive Wellness Slow Down and Chew Thoroughly : Take time to thoroughly chew your food, allowing the digestive enzymes in your saliva to begin the digestion process.

Mindful Portion Contro l: Pay attention to portion sizes and eat until you feel comfortably satisfied rather than overly full. This promotes better digestion and prevents digestive discomfort.

Engage Your Senses : Appreciate the colors, textures, and aromas of the Summer bounty you consume. Engaging your senses during meals enhances the mindful eating experience and supports digestion. Stay Hydrated: Hydration is crucial for digestion.

Alongside enjoying local fruits and vegetables with high water content, remember to drink adequate water throughout the day to maintain hydration and support healthy digestion. Happy Summer! Facebook Twitter Pinterest. Related Post. February 13, Dr.

A Guide to Gut-Healthy Foods and Habits As February unfolds and Valentine's Day approaches, the focus on matters of the January 09, Dr. Going off sugar cold turkey can be hard, especially after the holidays. With treats abound and temptations high, what December 12, Dr.

September 03, Lifestyle Markets. Xylitol, derived from various fruits and vegetables, offers a natural Nature's Bounty: The plant-based movement showcases nature's incredible array of health-boosting options Embracing the Summer Bounty As the summer season unfolds in British Columbia, we are presented with a golden opportunity to The daily reference intake DRI for fiber is 25 grams for females aged 19 to For males aged 19 to 50, the DRI for fiber is 38 grams.

However, most people in the United States consume only half of the daily recommended amount A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel Prebiotics are another type of fiber that feed your healthy gut bacteria.

Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders.

Three common types of fiber are soluble and insoluble fiber, as well as prebiotics. Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed 14 , Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts especially walnuts , as well as fatty fish like salmon, tuna, mackerel and sardines Adequate fat intake improves the absorption of some fat-soluble nutrients.

Low fluid intake is a common cause of constipation 17 , Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

In addition to water , you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water. Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges Insufficient fluid intake is a common cause of constipation.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content. It has been associated with stomach ulcers, diarrhea, constipation and IBS 21 , 22 , 23 , Stress hormones directly affect your digestion.

During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 , Stress management , meditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 26 , 27 , Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing has been linked to decreased nutrient absorption When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal. In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn. Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

Regular exercise is one of the best ways to improve your digestion. Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body 35 , Exercise may improve your digestion and reduce symptoms of constipation.

It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions. Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion.

A happy gut leads to a happier, healthier you. Abdominal pain can be a symptom of a wide range of medical conditions and can manifest in different ways depending on the Colorectal cancer CRC is a type of cancer that affects the colon or rectum.

It can develop from small growths called polyps in Stomach cancer, also known as gastric cancer, can cause a range of symptoms. However, it's important to note that not everyone Liver cancer is a serious and potentially life-threatening condition that requires prompt diagnosis and treatment Colon polyps are usually detected during a routine colonoscopy.

During the procedure, a long, flexible tube with a camera on the Gastrointestinal Stromal Tumor of Stomach GIST is a rare type of cancer that affects the digestive system, particularly the Crohn's disease is a chronic inflammatory bowel disease that can cause a wide range of symptoms that can vary in severity and Our customers are at the heart of everything we do, and we are committed to providing them with the best possible care and service.

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Mohamed Salah Mourad. Fadel Gendy. Maintaining a Healthy Gut: Tips for Promoting Digestive Wellness Your gut, often referred to as your "second brain," is a hub of activity crucial to your overall health and well-being.

Book Now. Understanding the Gut: A Complex Ecosystem Your gastrointestinal GI tract is home to a vast and complex ecosystem of microorganisms, including bacteria, viruses, fungi, and more.

Immune Support : A healthy gut helps regulate the immune system, protecting against harmful pathogens. Mood and Brain Health : The gut-brain connection is a two-way street. A well-balanced gut microbiome can positively influence your mood and cognitive function.

Metabolism : Your gut microbiome can impact metabolism and weight management. Hormone Regulation : The gut microbiome may influence hormones related to hunger and appetite. Tips for Promoting Digestive Wellness Dietary Fiber : Include plenty of fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and legumes.

Fiber promotes regular bowel movements and supports a healthy gut microbiome. Probiotics : Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet.

These foods contain beneficial bacteria that can enhance gut health. Prebiotics : Prebiotics are non-digestible fibers that nourish the beneficial bacteria in your gut.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content. It has been associated with stomach ulcers, diarrhea, constipation and IBS 21 , 22 , 23 , Stress hormones directly affect your digestion.

During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 , Stress management , meditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 26 , 27 , Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing has been linked to decreased nutrient absorption When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal. In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach. Regular exercise is one of the best ways to improve your digestion. Exercise and gravity help food travel through your digestive system.

Therefore, taking a walk after a meal may assist your body in moving things along. Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body 35 , Exercise may improve your digestion and reduce symptoms of constipation.

It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions. Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health. Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 , Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction. Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating. Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms. For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Stay away from the cleansing and detoxing section please!!!

And do not take these herbs and botanicals without speaking with a licensed dietitian or physician, lots of these can have effects on meds or conditions. Just take a lot of the specific recommendations with a grain of salt, and look at the book as more of an overall picture of digestive wellness, which is great.

A very useful book. Lipski explains clearly how the digestive system works. She provides questionnaires for what could go wrong and links this to why.

This is all expressed in a very easy to read way and with a healthy and understanding attitude to wellness and digestive difficulties. Outdated I felt instructions were slightly useless.

I spoke to my Dr. about a few things I read and not much aligned. What I did like about this book is its suggestion of color coding your food diary to help balance your diet. It lost me when it told me to be a vegetarian. Heidi Campbell. Very informative.

Really helpful book if you have any digestive issues whatsoever. The author explains all aspects of the digestive process in layman's terms and offers possible testing ideas with your doctor or possible treatment options for many different concerns like irritable bowel, Crohn's etc. Alicia Bella Zuto.

It's like a full check up , closest thing to it from the comfort of ur home. Of course it doesn't mean You shouldn't go in for a full check up but it needs you to the areas that you should be focusing on. The quiz in the beginning Is very specific. Ann Bredemeier. very detailed and informative a didn't read the whole book thoroughly since parts of it didn't pertain to me at all.

Dawn W. Exceptionally good explanation and dietary advice to take wellness into your own hands. Joyce Hallington. A very resourceful book on all aspects of digestion. If you want to understand the way your digestive system wants to communicate with you, then you have to read this book.

It's a great resource for everyone, Elizabeth Lipski offers many alternative treatments for any digestive condition, as a preventative way to maintain the health of your digestive system. Highly recommended. Review from a nutrition student: This book is great! It offers a plethora of information and detail, which I love and really look for in this genre of books.

Causes, symptoms, and treatment, and the mechanisms of each are all included. It is such a great source for all digestion-related health and disease information, which is of course related to so many other health problems.

Essentially a textbook, but so much better because it has room for all the things a textbook may not, and the author's excitement bounces off the page and makes the information that much more interesting.

A well-written, enjoyable, at times humourous book about the digestive system and how to keep it healthy. Introduces basic concepts about food and anatomy first, then delves into specific health concerns and how to care for them using nutrition and supplements.

Even if you are not experiencing digestive upsets, you could benefit from this book, as Lipski points out connections between digestive health and overall wellness. One of the best nutrition books I've ever read. Very well researched and full of compelling information.

I have so many questions for my doctor! Literally, every system in your body. Hoping this information will help me move toward further healing!

I've had some GI gastrointestinal problems and this book was very insightful. Has a lot of natural remedies for common "gut" problems. Good for anyone who is having problems from IBS, colitis, ulcers, to Chron's. If you want to learn more about how to better support your digestive system this is one of the best books I've read.

Here are some common problems and when to consider seeking medical advice: Acid Reflux : Occasional heartburn is common, but if you experience frequent acid reflux or GERD gastroesophageal reflux disease , consult a healthcare provider.

Irritable Bowel Syndrome IBS : IBS can cause symptoms like abdominal pain, bloating, and changes in bowel habits.

If you suspect you have IBS, discuss it with a healthcare professional. If you have persistent abdominal pain, diarrhea, or blood in your stool, seek medical attention. Celiac Disease : An autoimmune disorder triggered by gluten consumption. If you suspect you have celiac disease, consult a healthcare provider for testing.

Food Allergies and Sensitivities : If you suspect you have a food allergy or sensitivity, consult an allergist or healthcare provider for evaluation and testing. Chronic Constipation or Diarrhea : Persistent changes in bowel habits should be discussed with a healthcare provider.

Blood in the Stool: The presence of blood in the stool should always be evaluated by a healthcare provider. Conclusion A healthy gut is essential for overall well-being. Book an appointment. Related Services. Abdominal Pain Abdominal pain can be a symptom of a wide range of medical conditions and can manifest in different ways depending on the Read more.

Colorectal Cancer Colorectal cancer CRC is a type of cancer that affects the colon or rectum. Stomach Cancer Stomach cancer, also known as gastric cancer, can cause a range of symptoms. Liver cancer Liver cancer is a serious and potentially life-threatening condition that requires prompt diagnosis and treatment Colon polyp Colon polyps are usually detected during a routine colonoscopy.

Pancreatic Cancer Pancreatic cancer often does not cause symptoms in its early stages Gastrointestinal Stromal Tumor Gastrointestinal Stromal Tumor of Stomach GIST is a rare type of cancer that affects the digestive system, particularly the Related Posts.

Understanding the Gastrointestinal System: How Your Digestive Tract Works. The digestive system, often called the gastrointestinal GI system, is a marvel of biological engineering. Its primary function is to Top 10 Constipation Side Effects You Should Be Aware Of. Constipation is one of the most common gastrointestinal disorders that causes an individual to have difficulty passing stool and Colorectal Cancer.

Colorectal cancer CRC is the third most commonly diagnosed cancer among men and the second Small Intestinal Bacterial Overgrowth SIBO.

The definition of Small Intestinal Bacterial Overgrowth SBIO is the presence of bacterial overgrowth in the small intestine.

Chronic Gastritis and Gastric Cancer — Beyond Helicobacter Pylori. Gastric cancer is the fifth most frequently diagnosed cancer and the third highest cause of cancer-related death in the world. Recent clinical Guideline of Irritable Bowel Syndrome.

One in four people; this is the prevalence of functional gastrointestinal disorders Trusted in Google Reviews Hear What Our Customers Have to Say - Testimonials Our customers are at the heart of everything we do, and we are committed to providing them with the best possible care and service.

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