All of these suggestions are designed to help with absorption and bioavailability of the food and supplements you consume so that your body can enjoy eating!
In general, East Asian Medicine (as well as many other medical systems) suggest that you limit mixing foods of dramatically different temperatures during meals. The simplest way to explain this is that in order to begin proper digestion, the food and liquid in your stomach must first be raised to body temperature. If we have consumed a large amount of cold beverage like a beer, milkshake, or lemonade (especially when its fall or winter outside) then our body has to work extra hard to ensure it warms that substance up to body temperature before it can begin the digestive process.
Common side effects of consuming too much cold substances are bloating, fatigue, and poor focus after meals. Both are related to the slowing down of digestion due to retention of foods within the gut and stress on the circulatory system. It redirects blood to your core and away from your arms, legs, and head.
This is also the reason why warm drinks and hot food tend to be soothing to people. The digestive tract can receive nutrients and begin its natural process without any additional time or resources used.
What to consider changing in your diet:
- Consider doing a series of elimination diets where you isolate foods and omit them for 4-6 weeks to see if this changes your body’s inflammation response. Foods like peanut butter and dairy products are the most common to begin with. Any food you frequently eat that is processed or known to be inflammatory is a good place to start.
- Keeping a food journal during this time is very helpful to record any changes.
- Consider adding over the counter digestive enzymes to your meals. For many people these supplements prove more helpful than taking an oral pre or probiotic. Various brands and blends are available for specific food sensitivities as well as targeted support for absorption.
What to avoid or decrease in daily intake:
- As referenced above, cold drinks, especially ice water should be limited during meals.
- Avoid mixing alcohol with added sugar, cocktails should be kept simple (sodas, mixers, and syrups complicate metabolizing the alcohol sugars).
- Practice mindful eating: no multitasking (driving/screentime/working), no rushing to finish your meal, be seated and relaxed, focus on your food (smell and texture) and breathe.
Single herbs/plants to incorporate for overall digestive support:
Herbs:
Ginger
Ginger contains the digestive enzyme zingibain, which is a protease. It may aid digestion by helping food move faster through the digestive tract and boosting the body’s own production of digestive enzymes.
Fennel
Reduces gut inflammation by decreasing harmful bacteria.
Clove
A super herb with pain relieving properties that increases enzyme levels in your gut. Lowers blood sugar, helpful for ulcers, and naturally antibacterial.
Remember if you eat leafy herbs like basil or mint raw you are getting the benefit of both the fiber and essential oils by the natural delivery mechanism.
Foods:
Pineapple
Pineapples contain a group of digestive enzymes called bromelain, which helps break down proteins into amino acids. Bromelain is also available as a supplement.
Papaya
Papayas contain the digestive enzyme papain, which breaks down proteins into building blocks, including amino acids. Make sure to eat papayas ripe and uncooked, as high heat can destroy their digestive enzymes
Honey
Honey contains a variety of digestive enzymes, including diastase, amylase, invertase and protease. Just make sure to purchase raw honey, as it is not exposed to high heat. Processed honey may be heated, which destroys digestive enzymes
Avocado
Avocados contain the digestive enzyme lipase, which breaks down fat molecules into smaller fatty acids and glycerol. Although lipase is made by the body, consuming avocados or taking a lipase supplement may ease digestion after a high-fat meal.
Kefir (alternative to yogurt)
Kefir is a fermented milk beverage that contains many digestive enzymes, including lipases, proteases and lactases. These enzymes break down fat, protein and lactose molecules, respectively
Sauerkraut/Kimchi/Miso
These traditional fermented foods are rich in digestive enzymes due to their pre and probiotic processes and therefore ease a variety of symptoms.
I hope some of this is helpful! Please do your own reading and make decisions based on your individual health and research. This is just a set of guidelines.
Remember: if you do the work to eat well, you deserve to digest well!
About the Author
I combine Traditional Chinese Medicine, nutrition, and a patient-centered approach to help individuals achieve lasting whole-body wellness.
