Better Nutrition Is The Key To Better Digestion

This year on the National Nutrition Week, India’s famous nutritionist and fitness expert Rujuta Diwaker talks about “Digestion”. She says, “Our health does not depend on what we eat, as much as it does on what our body digests. If we eat well, our digestion will be proper and if our digestion is proper, our skin and hair remain healthy and we can stay away from non-communicable diseases like diabetes, hypertension, etc.”. Also, the theme for 2021 is 'Feeding smart, right from start'.

What Is Poor Digestion?

She explains that even after having access to all the good food, your body is unable to assimilate the nutrients from it. In other words, even after the availability of all types of foods, your body has a deficiency of micronutrients, or you have low haemoglobin levels, it can be a result of improper digestion.

How do you know your digestion is poor?
If you have gas, bloating or acidity on a regular basis, then you invariably have poor digestion. This can also be the case if you wake up feeling slim but by the evening, you begin to feel fat, or the ring on your finger fits you in the morning but not at night. Inability or trouble in sleeping or disturbed sleep can also be a sign of poor digestion. Besides this, if you crave something sweet and the only thing that you feel can calm you down is a piece of chocolate, then that too is a sign of improper digestion. Also, poor compliance with your plans of exercising is also a sign.

So, what are the things causing poor digestion?

According to Rujuta Diwaker, the following are the 5 things that are likely to disturb digestion:

• Dehydration
  Not drinking sufficient amounts of water throughout the day can be problematic and affect your digestion. Therefore, keep a water bottle next to you or a water utensil that will remind you to drink water often. If you are drinking adequate water, your urine will be clear in colour.
• Excessive consumption of tea/coffee
  Whatever type of tea or coffee you are consuming, black, green or milk-based, make sure not to have more than 3 cups of tea/coffee in a day. Also, make sure you do not consume anything after 4 pm, not even a detox tea or a decaf coffee. Once in a blue moon is acceptable, but anything after 4 pm is not good for the body.
• Wrong proportions
  Ensure you serve and eat food in a proportionate manner. For example, the quantity of rice should be a little more than the dal and the quantity of dal should be a little more than the vegetable (sabzi). Do not overeat dal or sabzi or completely leave out rice and chapati, because this can cause digestion-related problems.
• Cutting out good fats
  Unfortunately, in order to get slim and maintain a figure, we have either cut out all the good fats like ghee, full-fat milk, butter, peanuts, etc. or we are eating it in an ultra-processed manner. Good fats keep your digestion healthy, and if you cut them off, you are more likely to switch to non-essential laxatives, which can cause digestive problems for the rest of your life. Therefore, what you can do is eat the good fats at the right time and in the right quantity for better digestion.
• Lack of exercise/physical activity
  A sedentary lifestyle and lack of exercise can lead to digestive problems. Thus, step out of your home for a walk or exercise or even to run your errands. If you are active, your digestion will be better. “Remember that good digestion is linked to how much you use your legs”.

5 Tips To Improve Digestion

Nutritionist Rujuta Diwekar 5 easy tips to follow to improve digestion

1. Ghee and jaggery
   End your lunch with some ghee and jaggery, because it is good for the intestinal linings. Jaggery adds a little fibre and iron to the meal. It hydrates as well as gets you rid of the sugar craving. Also, the combination of jaggery and ghee can also help you get rid of bad breath. You can have 1 tsp of jaggery and 1 tsp of ghee.
2. Have a banana
   Banana is prebiotic, which is the food for the good bacteria in the body. It is easily available everywhere, therefore, you can start your day with it or end your lunch or dinner with it. You can also eat it between 4-6 pm. Banana helps your gut bacteria to thrive and improves your digestion.
3. Curd and raisins
   Curd and raisins are a combination of prebiotic and probiotic bacteria. This will help relieve the problem of burping, disturbed sleep due to gas, Irritable bowel system (IBS), PCOD, or if you have weak digestion. It will also help increase the levels of haemoglobin and B12. You can eat it after lunch or between 3:30-4 pm.
4. Physical activity
   Ensure to include more physical activities and regular exercises in your daily routine. However, remember to not overdo walking as an exercise. Include yoga in your daily routine. There are many standing asanas that you can practise, which are important for the digestive processes. Therefore, learn yoga from certified experts and do it at least 2-3 times a week in the proper manner. Also, ensure strength training at home or gym.
5. Sleep well
   Being too stressed, workaholic or refusing to take a nap can affect digestion. Better sleep quality will assure better digestion.. Therefore, napping every afternoon for 15-20 mins will enhance the quality of sleep at night. And when you sleep well, you wake up fresh and you are able to let go of unnecessary things from your head as well as stomach. Hence, maintain proper sleep hygiene.