5 Tips to Reset Your Digestive System

Is your digestion feeling off after a vacation or a night out? Reset with these 5 actionable tips, and start feeling better today.

We all feel it occasionally. We eat something that didn't agree with us, we splurge on food and drinks on vacation, we have an incredibly stressful week, we spent the night celebrating some occasion that included more alcohol than we'd like to admit. We've been there, and we can help.

1. Do a 24 hour water fast

There is nothing that will reset your digestive system quicker than a fast. This allows the stomach, small intestine, and large intestine to rest which in turn reduces inflammatory cytokines. This process also allows the body to detoxify by removing waste and other toxins more efficiently. Studies have also shown an improvement in mental clarity as well as increased cognitive function and alertness. Hydration is also key in this process and necessary for optimal gut health. Stay hydrated by drinking at least half your body weight in ounces of water daily.

Disclaimer: check with your doctor to see if a water fast is appropriate for you prior to starting.

2. Focus on Fiber

Fiber rich foods like fruits, vegetables, oats, chia seeds, and whole grains promote a healthy digestive system and help regulate bowel movements. Having a daily bowel movement is imperative for a healthy body. If you are not having a bowel movement daily, your body is reabsorbing toxins that were meant for excretion. This leads to many gastrointestinal complaints as well as down stream effects on the rest of the body.

3. Limit processed foods and choose organic when possible

Processed foods are often high in additives and preservatives, which can disrupt the natural balance of gut bacteria and lead to digestive problems.

Pesticides such as glyphosate are known to wreak havoc on the intestinal lining. Limit exposure to these toxins by following the Environmental Working Group’s guidelines on which produce to buy organic. The dirty dozen should definitely be bought organic as they have the highest known exposure to pesticides. The clean 15 are generally safe to be bought non-organic, as they have low exposure to pesticides or have a protective barrier such as a rind or peel that does not get eaten.

Clean 15: https://www.ewg.org/foodnews/clean-fifteen.php

Dirty Dozen: https://www.ewg.org/foodnews/dirty-dozen.php

4. Reduce Stress + Avoid Working While Eating

Working or hurrying through your meal leads to improper digestion. If you release the stress hormone Cortisol during your meal, you will put digestion on the backburner, while it carries out the stress response. This can lead to bloating, diarrhea, constipation, and gas.

5. Replenish Good Gut Bacteria

Probiotics and probiotic rich foods help to support the natural balance of necessary and beneficial bacteria in the gut. Alcohol specifically derails the balance of our natural flora, and therefore probiotics have been shown to reduce gastrointestinal effects from a hangover, such as nausea and diarrhea.

Disclaimer: Probiotics are necessary for everyone, and in some conditions such as SIBO (small intestinal bacterial overgrowth) probiotics can worsen the condition. Talk with your qualified healthcare professional to see if probiotics are right for you.

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