Boost Digestion and Optimise Gut Health: Ultimate Guide to Eating Right
In ancient health science, food is considered one of the three pillars of life, essential for sustenance and health. Food is any nourishing item consumed by humans or animals, or absorbed by plants, to sustain life and promote development. Food is any substance consumed to provide nutritional support for the body. It is typically composed of essential nutrients such as carbohydrates, fats, proteins, vitamins, and minerals, which are necessary for energy, growth, and maintenance of bodily functions.
Imagine your gut as a bustling metropolis where every meal you consume is a new influx of activity. Just as a city needs proper infrastructure and management to function smoothly, your gut requires mindful eating habits to maintain optimal health. From the types of food you eat to how you eat them, each choice influences the efficiency of your digestive system. In this article, we’ll explore the best practices for eating that can transform your digestive health, enhance nutrient absorption, and support a thriving gut microbiome. Ready to embark on a journey towards a healthier gut? Let’s dive in!
Have you ever marvelled at how early humans unearthed the art of cooking and food benefits?
From the dawn of humanity, people have explored various edibles, beginning with raw food and gradually moving to boiled and properly cooked meals. This journey led to the discovery of diverse food benefits and the identification of several foods that also serve medicinal purposes. As humans evolved, so did their understanding of nutrition and health. They learned that certain foods could not only nourish the body but also heal it. Ancient civilizations documented these findings, integrating them into their daily lives and cultural practices. This exploration and understanding have been passed down through generations, forming the foundation of modern dietary knowledge. Today, we continue to benefit from this accumulated wisdom, enjoying a wide variety of foods that not only sustain us but also contribute to our overall well-being.
Guide to Eat Right!
As stated in one of the Upanishads, “Ahara” is considered “Brahma, the creator.” It is indeed a profound truth that we are all composed of and nourished by the food we consume.
Ayurveda expert Charaka states that food not only nourishes our body but can also be a cause of diseases. He explains this with two concepts: Hitahara (wholesome food), which promotes pleasure and health and Ahitahara (unwholesome food), which leads to sadness or illness.
Ancient health science considers food to be medicine. By choosing the right food, in appropriate quantity and quality, consuming it at the right time, one can effectively treat and heal the body.
When should I eat?
Hunger Signals: Optimal Digestive Enzymes Ready for Your Next Meal.
This article is backed by ancient health science, which states that one should only eat when truly hungry. If a person is not hungry, it means that the previous meal is not completely digested, the gut is not ready to receive and digest the next batch of food.
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Hunger
- Hunger is the body’s natural desire for any meal type.
- Gradual and slow onset.
- Growling feel, accompanied by a general emptiness or a lack of energy.
Appetite
- A psychological desire to eat certain foods.
- Desire to eat specific food comes suddenly.
- Craving for specific foods can be triggered by emotions or situations.
Balancing Hunger and Appetite : Importance
- Eating while truly hungry promotes gut-friendly, balanced eating habits.
- Prevent overeating and optimise food absorption for gut health.
- Recognising how appetite affects meal choices helps prevent digestive issues and promote a healthy gut.
How to balance?
Listen to your tummy’s signals for hunger. Don’t ignore it ! Choose Balanced meal with vegetables, whole grains, healthy fats etc. Be aware of cravings to balance appetite and actual hunger. Manage cravings with alternatives like exercise and meditation.
Read our article on Best Ways to Boost Gut Health as You Age
https://medium.com/@gutwellnessclub/best-ways-to-boost-gut-health-as-you-age-bb98b32d0522
How much should I eat?
Finding Your Ideal Portion Size: A Simple Guideline
This is a tricky question as each individual’s capacity varies based on their lifestyle and way of living. To simplify, aim to eat until your stomach is about 75% full. Avoid overeating or eating to the point where you feel excessively full.
According to our ancient health science, Ayurveda, food is categorised into two main types:
- Guru (Heavy)
- Laghu (Light).
Guru foods make you feel heavy after eating, take longer to digest and impart a sense of heaviness to the body.
On the other hand, Laghu foods make you feel light even after eating, take less time to digest and are easier on the body.
As a general rule of thumb, heavy foods should be consumed in smaller quantities, filling only half of your stomach. Light foods can be eaten in slightly larger amounts, up to three-quarters of your stomach.
Consume your largest meal when the sun is at its peak, typically making breakfast your heaviest meal, followed by a lighter lunch and a minimal dinner. Morning is the time when we are most active and require more energy, making it easier to digest a substantial meal. As the day progresses and activity levels decrease, the body prepares for rest, reducing the need for and ability to digest large amounts of food.
Another important rule for determining food quantity is to consider your digestive fire. If your digestive fire is low, you should consume lighter and smaller portions of food.
Why eating too much and eating too little are both bad for gut health?
Eating Too Much:
- Overburdening the Digestive System: Consuming large quantities of food at once can overwhelm the digestive system, making it difficult for the stomach, intestines and other digestive organs to process the food efficiently. This can lead to issues such as bloating, indigestion and discomfort.
- Impaired Nutrient Absorption: When the digestive system is overloaded, it may not absorb nutrients from food as effectively. This can result in nutrient deficiencies despite eating large amounts of food.
- Gut Microbiota Imbalance: Overeating can lead to an imbalance in the gut microbiota, the community of beneficial bacteria in the intestines. This imbalance can cause digestive problems, inflammation and negatively impact overall gut health.
Eating Too Little:
- Nutrient Deficiencies: Consuming too little food can result in inadequate intake of essential nutrients, such as vitamins, minerals, and fibre, which are crucial for maintaining a healthy gut. This can weaken the immune system and impair overall health.
- Slowed Digestive Function: When the body receives insufficient food, the digestive system may slow down, leading to issues such as constipation and reduced gut motility. This can cause discomfort and disrupt the natural digestive rhythm.
- Gut Microbiota Disruption: Undereating can also negatively affect the gut microbiota. A lack of diverse nutrients can starve beneficial bacteria, leading to an imbalance that can result in digestive problems and increased susceptibility to gastrointestinal disorders.
Finding the right balance in food intake is crucial for maintaining optimal gut health. Eating moderate portions of a balanced diet ensures that the digestive system functions smoothly, nutrients are absorbed efficiently, and the gut microbiota remains healthy and balanced.
Ancient Indian health science advises that for optimal digestion, one-third of the stomach should be filled with solid food, one-third with liquid food, and the remaining one-third should be left empty. This balance allows space for other elements to move freely and aids the digestive process.
Comparing eating habits to tending to a fire, you can see that adding too much wood causes the fire to go out. The same holds true for eating too much too quickly; this can cause digestive issues including gas, bloating, or nausea. An efficient method to regulate meal frequency is to aim for two to four meals per day, with the conventional three meals being breakfast, lunch, and dinner. Keep snacking to a minimum; eating too many little meals at once is like piling fuel on a fire, making it impossible for the body to break down the larger meals. If you want your digestion and overall health to be at their best, give your body a break in between meals.
How should I eat?
Breaking the Habit: Embracing Mindful Eating in a Busy World
In today’s fast-paced world, we often eat while multitasking — grabbing breakfast as we rush out, eating lunch at our desks, or having dinner in front of the TV. It’s no wonder that there are more mindful and healthier ways to savour our meals.
How we eat is often more important than what we eat, yet it’s the aspect we usually overlook. Eating often becomes secondary to other activities, like commuting, working, or catching up on the news. When we don’t focus on eating, our bodies may not digest food properly, especially if we’re stressed. An old proverb warns against eating while standing, suggesting it negatively impacts health. While the saying is dramatic, it’s true that eating in a relaxed state improves digestion, health, and food enjoyment. One way to achieve this is by practising mindful eating: sit down without distractions (no screens or work), eat slowly, chew thoroughly, and savour the flavours and textures. This not only aids digestion and nutrient absorption but also enhances our appreciation of food.
Chewing your food properly?
Proper chewing means chewing each bite until it is thoroughly softened & well mixed with saliva before swallowing.
How proper chewing prevents indigestion?
- Chewing aids in digestion & better absorption.
- Promotes optimal salivation & easy swallowing.
- Activates digestive enzymes for breaking down the food.
Are you interested in reading further about How to maintain and boost digestion naturally?
Don’t miss these FAQs — they answer your biggest questions!
FAQs on eating right!
1. What is the best time to eat meals according to Ayurveda?
Ayurveda suggests eating your largest meal when the sun is at its peak, typically around noon. This aligns with your digestive fire being strongest, aiding in better digestion.
2. How does meal timing affect digestion?
Modern nutrition emphasises that regular meal timing helps maintain stable blood sugar levels and supports metabolic processes, making it easier for your body to digest and absorb nutrients.
3. Why is it important not to overeat?
Overeating strains the digestive system, leading to issues like bloating and indigestion. Ancient health science advises eating until you’re 75% full to allow proper digestion.
4. Why should we avoid drinking excessive liquids during meals?
Excessive liquid during meals can dilute digestive enzymes, hindering digestion. Ayurveda advises drinking small sips to aid digestion, aligning with modern practices of balanced hydration.
5. How can spices aid digestion?
Spices like ginger, cumin, and fennel enhance digestive fire (agni) and help reduce bloating and gas. This is supported by modern nutrition, which recognizes the digestive benefits of certain spices due to their active compounds.
6. How should I eat if I have a weak digestive fire (agni)?
Holistic science recommends consuming easily digestible foods, like warm soups and stews prepared with digestion boosting spices lik cumin, black pepper, ajwain etc, avoiding raw and cold foods. Modern nutrition agrees, suggesting lighter meals and warm foods for those with digestive issues.
7. Is it beneficial to include fermented foods in my diet?
Yes, fermented foods like yoghurt, buttermilk, kanji etc and pickles are beneficial as they introduce healthy probiotics that support gut health. Both Ayurveda and modern nutrition recognize the importance of probiotics in maintaining a balanced gut microbiome.
8. Should meals be spaced out?
Ayurveda advises spacing meals to allow complete digestion and avoid overloading the digestive system. Modern nutrition supports this by recommending meal intervals of 3–4 hours to maintain steady energy levels and optimal digestion.
By understanding and incorporating these principles from both ancient health science and modern nutrition, you can enhance your eating habits for better digestive health and overall wellness.
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