More of the simple sugars, amino acids and fatty acids, the water-soluble vitamins (vitamin C and the B vitamins, other than vitamin B12), the fat soluble vitamins D, E and K, the minerals copper, zinc, potassium, iodine, calcium, magnesium and phosphorus are absorbed in the jejunum. The jejunum is the middle section of the small intestine. Vitamin B12, and the minerals chloride, sodium and potassium are absorbed at the ileum, which is the final section of the small intestine.
1
MINDFUL EATING
Slow down and chew slowly. Too often people eat in a rush, take large bites and swallow poorly, with mouthfuls along with air. The result: belching and a general uncomfortable feeling. Chewing is an important way to help make food more digestible by breaking it down into smaller pieces allowing both the salivary enzymes and stomach acids to do their job. Eating is supposed to be enjoyable – relax!
2
SMALL FREQUENT MEALS ARE BEST
The hallmark of nutrition therapy is small frequent meals. Smaller amounts of food are better tolerated, you’re more likely to thoroughly chew your food when you have less to eat at one sitting, and a smaller volume of food in the stomach is better tolerated.
3
FLUIDS HELPFUL IN MODERATION
4
FIBRE IS DIGESTION FRIENDLY
Drinking fluids has not been proven to ‘dilute’ stomach acid or enzymes but limiting fluids at meal time will help to prevent feeling bloated or full. Drinking some water or other beverages with a meal can help to moisten food and make it easier to swallow.
Including a source of fibre at every meal will ensure you meet your daily fibre requirement (at least 25g for women and 35g for men). Fibre helps to prevent and relieve constipation by helping to move food through the digestive tract. Fibre also acts as a food supply (prebiotic) for the bacteria that lives in intestines which are need to help digest food and keep the bowels healthy. Be sure to include whole grain breads, cereals, rice and pasta, fruits and vegetables, pulses (chickpeas, lentils, beans and peas), as well as, nuts and seeds. Try ground flax and chia.
5
GINGER IS A ZINGER
Ginger has a long standing history for aiding all aspects of digestion including: indigestion, gas and bloating, nausea, diarrhea, and irritable bowel syndrome. It turns out there is some truth to this home remedy. A study in the European Journal of Gastroenterology and Hepatology, found that ginger stimulates digestion by speeding up the movement of food from the stomach into the upper small intestine. This is probably how ginger exerts it’s most wellknown benefit: reducing nausea. Try having one to two cups of home-made ginger tea a day or including dried or fresh ginger in your meals.
6
PROBIOTICS
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Including a good source of probiotics, a brand that has supporting research, can help to ensure healthy digestion by keeping the number of good bacteria up, which in turn helps with the digestion of food and keeps the bad bacteria in check. Doug Cook RD, MHSc, CDE is a Registered Dietitian/Nutritionist and Certified Diabetes Educator who currently works at St. Michael’s Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He recently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). Visit his website: www.wellnessnutrition.ca
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Healthy Directions April/May 2009 11