The last few weeks, I’ve dropped back into a pattern I always wish to avoid. Feeling those frequent low-grade, lower belly aches, and sometimes feeling simultaneously heavy and like a giant airy balloon resides in my midsection. It’s most noticeable two to three hours after a meal, when the food has left my stomach and reached my small intestine, and around the time I’m either about to begin or am in the first few miles of my daily run or workout.
Not so enjoyable.
This used to be my norm. It used to be so much my norm that if it were just these mild symptoms, I wouldn’t have noticed it or done anything about it at all. I wasn’t quite as in tune with my body then, you could say. But then it became chronic. And got a lot worse before I figured out, with help, how to make the sour, painful digestion situation better.
So when you come to me and say, “I can’t believe I’m telling you this,” well, I know what you’re talking about and it’s not something that should be hush hush or shameful — at least not when you’re talking to a nutritionist.
In the interest of providing some guidance before you start removing random foods, purchasing specialty digestive products or just holding your belly and whimpering / running to the bathroom, here’s one quick tip to improve digestion for you.
Try One Simple Shift
It’s a shift that worked for me the last couple weeks as I switched from eating more cold/raw summer meals to putting those same foods in meals and gently cooking them.
That’s right. That’s the shift.
Just switch to eating all your meals warm and gently cooked.
It’s simple but especially in the end-of-summer warm days, you might have to remind yourself daily, if not with every meal, to just heat everything up. I don’t heat up some foods, and eat others raw, like including a side salad with a meal. Warm all of it up. Do a quick 30 second to 1 minute sauté of your salad ingredients in your vinaigrette in a sauté pan, if that’s easiest. Oh, and chew it all well.
Think of your digestive ability like a campfire. Too hot and everything burns up and gets singed too quickly, like that marshmallow or hot dog you’re roasting. Too cold and nothing really cooks at all. It just smolders along half-heartedly. That smoldering is what we’re trying to avoid here, since it’s most common when you struggle with symptoms of the lower GI.
If you’re interested in more simple digestion shifts, I wrote a mini-guide for improved digestion featuring no products, special foods, or diets which you can download. Or check out the last few blog articles on improving digestion for more ideas.