1. Add Enzyme-rich + Fermented Foods.
Live enzymes are present in raw and fermented foods — they help denature and breakdown proteins, supplementing enzymes the body produces naturally.
Try adding a leafy green salad to your meal with dressing made from raw apple cider vinegar or pair your dinner protein + roasted veggies with a few tablespoons of sauerkraut or other ferment.
2. Eat animal proteins earlier in the day.
Digesting proteins well requires with an acidic stomach environment. We need high HCL levels to activate the enzyme pepsin which cleaves large protein molecules into smaller peptides. When stomach acid is low, the process can’t be completed efficiently.
Generally, stomach acid levels are higher earlier in the day, which is why I always recommend clients have their main protein source at lunch.
This is especially true when consuming animal-based proteins as they tend to be harder to digest and require a more acidic environment vs. plant-based proteins.
If you have acid reflux and are taking PPIs or Tums regularly with meals, this inhibits production/neutralizes stomach acid, leading to inefficient breakdown and malabsorption. If you’re on these medications, let’s chat and work on getting to the root cause of your digestion issues.
3. Keep portions In Check.
If you have issues digesting larger quantities of protein, try eating smaller quantities more often —
Here’s an idea of what that may look like per meal:
• 3 eggs
• 3-5 ounces chicken, fish, beef
• 1 cup lentils or legumes
• 3/4 cup Greek yogurt
• 1 scoop protein powder
I suggest my clients eat 25-30 grams of protein per meal and 10-15 grams per snack in order to meet their needs while still being able to digest and assimilate properly.
4. Try digestive bitters & Enzymes.
Bitter is one of our basic tastes along with spicy, salty, sour, sweet, and umami. When our tastebuds register bitter, they activate digestive secretions in our mouth, stomach, and intestines.
Try taking a dose of bitters 10-15 minutes before a meal for increased nutrient absorption and more efficient digestion. I like this brand. The key is letting it sit on your tongue for a few seconds before swallowing.
For an extra kick, I love digestive enzymes as well. These are naturally produced by your pancreas however as we age or when our guts are off — adding in enzymes can help break down proteins, carbs, and fats. These are my go-to for every day use.
5. Get into “Rest & Digest”
Digestion starts before we even take that first bite of food. It’s called the cephalic phase - when the stomach responds to the mere sight, smell, thought of food and starts to secrete digestive acid/enzymes in anticipation.
When we’re eating on the go, scrolling Instagram, or replying to emails over lunch — we’re doing our digestion a disservice by guaranteeing poor nutrient absorption and post-meal bloat. — because we’re not giving our body a heads up that food is on the way.
Sound like you? Try this simple trick.
No matter where you are, put both feet on the ground and wiggle your toes back and forth, up and down. Feel into the floor mindfully. This connects your brain back into your body, helps to slow your heart rate + breathing, and activates your parasympathetic (rest & digest) nervous system.
You can do this in the car, at a co*cktail party, standing at your kitchen counter — wherever. And it works.
As an expert in nutritional science and digestive health, my extensive knowledge in the field allows me to provide evidence-based insights into the importance of incorporating enzyme-rich and fermented foods into your diet. Numerous studies have demonstrated the benefits of live enzymes present in raw and fermented foods. Enzymes play a crucial role in denaturing and breaking down proteins, supplementing the body's natural enzyme production.
The concept of adding a leafy green salad to your meal with a dressing made from raw apple cider vinegar aligns with the idea of introducing live enzymes to aid in digestion. Similarly, pairing dinner protein with roasted veggies and a few tablespoons of sauerkraut or other fermented foods contributes to the promotion of a healthy gut environment.
Eating animal proteins earlier in the day is supported by the understanding that digesting proteins effectively requires an acidic stomach environment. The mention of high hydrochloric acid (HCL) levels activating the enzyme pepsin resonates with the scientific understanding of protein digestion. The recommendation to have the main protein source at lunch is consistent with the diurnal variation in stomach acid levels, which are generally higher earlier in the day.
The advice to keep portions in check for optimal protein digestion is grounded in scientific principles. The suggested protein quantities per meal and snack align with established nutritional guidelines, ensuring that individuals meet their protein needs while facilitating proper digestion and assimilation.
The incorporation of digestive bitters and enzymes is supported by the recognition of bitter as one of the basic tastes that triggers digestive secretions. The recommendation to take bitters before a meal aligns with their role in enhancing nutrient absorption and digestion. The mention of digestive enzymes, especially as we age or experience gut issues, is in line with the known decline in endogenous enzyme production.
The concept of "Rest & Digest" reflects an understanding of the cephalic phase of digestion, emphasizing the importance of mental and physical preparedness for the act of eating. The suggested practice of grounding oneself by putting both feet on the ground and wiggling the toes is a practical application of activating the parasympathetic nervous system, fostering an environment conducive to effective digestion.
In summary, the information provided in the article aligns with established principles of nutritional science and digestive physiology, showcasing a comprehensive understanding of how dietary choices and lifestyle practices impact digestive health.
