Busy Moms: 7 Simple Tips to Get Your Digestion on Track by Kelly Pate Dwyer
Digestive issues are extremely common for busy moms. In fact, six in 10 adults report recurrent gastrointestinal symptoms ranging from heartburn and gas to bloating, cramping, constipation, and diarrhea. Most of them are women.
Many factors can be at play. These may include food and eating routines, stress, use of certain medications, GI infections, food sensitivities, and other factors such as hormonal shifts during pregnancy and in the weeks after childbirth.
When deeper issues are involved, professional guidance may be needed to address root causes and to help you rebalance your gut microbiome. Among my clients who want help for belly troubles, rarely is there just one reason they don’t feel well.
In the meantime, consider that making a few simple, intentional changes to how and what you eat can go a long way toward helping you feel better.
The best part is that you can start right now with 7 simple tips.
1. Relax when you eat. When you calm your thoughts and release muscle tension, your nervous system can enter a parasympathetic state. This means digestive juices are ready to flow, signaling the release of enzymes that help break down foods so you can absorb their nutrients. Conversely, stress kicks your nervous system into high gear, which may influence appetite, curtail digestion, and leave you with an upset stomach, belly pain or bloating.
Do now: If you feel stressed or anxious before eating, pause before you begin. Spend two minutes taking deep, low-belly breaths, inhaling through your nose and exhaling through your mouth. This can help to ground you in the moment, and you’ll be more inclined to enjoy your meal.
2. Slow down & chew well. Many people clear their plates in minutes. Often they’re busy, stressed, or both. Then it becomes a habit at all meals. When you slow your roll and chew your food well, digestion runs more smoothly. As well, sit down and sit tall while you eat. If you’re standing, you’re likely not calm, and if you are hunched over, you’re scrunching your digestive organs, making for a more tenuous journey for your meal.
Do now: Try my 20-20-20 approach. Chew each bite about 20 times, noticing the aromas, textures and colors. Make your meal last 20 minutes. And wait 20 minutes after finishing what’s on your plate before deciding if you’re hungry for seconds. Overeating is another cause of digestive discomfort.
3. Cover your basics with water and fiber. Water plays many roles in digestion. Aim to drink at least half your body weight in ounces or more each day and drink most of your water between meals. Fiber is found in vegetables, fruits, nuts, seeds, grains and legumes. Many women don’t get enough. Fiber not only supports healthy pooping, but it can help stabilize blood sugar and provides food for healthy gut flora.
Do now: Drink a large glass of water or two before coffee or tea in the morning. When it comes to fiber, eat vegetables with most meals, and if you’re constipated, add 2 tablespoons of freshly ground flax seeds to your daily diet.
4. Eat with people you enjoy. Eating with friends and family fosters connection and may help you slow down as you eat. Good vibes also stimulate feel-good chemicals in the brain and support a calm nervous system. What’s more, some researchers have observed we tend to eat more vegetables when sharing a meal vs. eating alone. Of course, lively young kids at the table can make this challenging!
Do now: Ask a friend to come over for dinner. When possible, skip eating with people who stress you out. When this is the situation, take some deep belly breaths before and during the meal, and remember the tips above about slowing down.
5. Eat bitter and fermented foods. Bitter foods, such as arugula, kale, dill, ginger, artichoke, apple cider vinegar, and others stimulate the release of gastric acid in, an important player in digestion. Fermented foods, such as yogurt, Kim chi and sauerkraut contain live cultures that make for smoother digestion and support our health in other ways.
Do now: Add a condiment sized portion of fermented foods to one meal each day.
6. Avoid late-night snacking. During sleep, your body and brain detoxify and undergo cellular repair. Eating close to bedtime may disrupt these restorative processes and sacrifice deep, quality sleep. Aim to finish last bites 2-3 hours before bed. If you are pregnant or breastfeeding, you may get hungry at odd hours. When this occurs, choose protein and fiber-rich foods, such as plain Greek yogurt with berries and nuts.
Do now: Make sure to eat enough food at each meal. If late-night snacking is a longtime habit, create a grounding, comforting routine to help you ditch the urge to munch. This may include a calming cup of tea, meditation or a warm bath before bed.
7. Nourish your gut. If digestion is consistently off, lighten your digestive load by
choosing cooked over raw vegetables. Aim to eat three solid meals a day and skip snacking. Grazing all day may encourage bacterial overgrowth in your digestive tract.
Do now: Prepare a big, nourishing pot of soup packed with vegetables and some protein, and preferably with a base of chicken or beef bone broth. Slowly enjoy each bite and sip.
When we slow down at mealtimes, we get a needed break from our busy days, digestion tends to go more smoothly, and both help to restore our energy.
However, if your digestion is consistently compromised in spite of your best efforts, it’s time for professional guidance. Certain medical and/or nutritional factors may be at play, or you may benefit from help making healthy mindset and habit changes.
Kelly Pate Dwyer, MNT, BCHN® is a holistic nutrition consultant and established writer based in Denver. She provides 1-to-1 nutrition & lifestyle consulting to adults and leads nutrition workshops for clients across the United States. An experienced journalist and freelance writer, Kelly contributes to media, providing solutions and the latest research on nutrition and other health topics. For more information visit www.eatwellgrow.com.