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This article was co-written by Muhammad Khan, MD, MPH. Muhammad Khan is a gastroenterologist with over 10 years of experience. Dr. Khan specializes in pediatric gastroenterology, hepatology and nutrition and has special expertise in endoscopy. He received his bachelor’s, master’s, and doctorate degrees in medicine from the University of Utah. Khan completed his residency at Eastern Virginia Medical School, where he was admitted to the prestigious Alpha Omega Alpha Society. He later completed his doctoral studies at Lucile Packard Children’s Hospital at Stanford University. He is a member of the American Society of Gastroenterology Endoscopy (ASGE) and the North American Association of Pediatric Gastroenterology, Hepatology and Nutrition (NASPGHAN).
There are 24 references cited in this article that you can view at the bottom of the page.
This article has been viewed 56,763 times.
The process of digestion breaks food down into smaller parts, allowing the body to fully absorb the energy and nutrients contained in the food. Each food is digested differently, some faster than others. While the rate of digestion depends largely on your body’s natural mechanisms, there are a few things you can do to increase the speed and quality of your digestion. Read the article below to learn how to digest food faster.
Steps
Lifestyle Change
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Exercise regularly. Increased physical activity helps food move through the digestive system. This can speed up the digestion of food, as well as aid in the overall digestion process.
- Exercise can prevent constipation and speed up digestion by reducing the time food stays in the large intestine, thereby limiting the amount of water absorbed in the stool back into the body. [1] X Research Source
- Movement also helps stimulate natural contractions of smooth muscles in the digestive tract, promoting the breakdown of food. [2] X Research Source
- However, you should wait an hour or more before exercising, so that the body’s natural blood supply is concentrated in the digestive system, not the heart and other working muscles.
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Rest . Sleep gives the digestive system the time it needs to rest and repair, enhancing its ability to digest food quickly and efficiently. [3] X Sources of Research Making some changes to your sleep will further extend the digestive benefits.
- Do not sleep immediately after eating, instead you should wait 2-3 hours to ensure the body has enough time to digest.
- Lie on your left side while sleeping. Several studies have shown that sleeping on the left side enhances digestion. [4] X Research Sources
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Drink a lot of water. Drinking fluids, especially water or tea, during or after meals can aid digestion. Fluids help the body digest food, and water helps replenish the amount of water in the body. [5] X Research Sources
- Drinking enough water is key to maintaining proper levels of saliva and gastric juice production.
- Water also helps soften stools, preventing constipation.
- In addition, water plays an important role in the efficient use of fiber by the body, an important component of the digestive process. [6] X Trusted Source Mayo Clinic Go to Source
Eat Foods That Promote Digestion
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Eat foods high in fiber. Fiber-rich foods aid digestion in many different ways. Consuming this type of food can speed up digestion by reducing constipation and maintaining overall gut health. [7] X Trusted Source Mayo Clinic Go to Source
- Fiber works by absorbing water, adding weight and volume to the stool. For this process to work effectively, you need to drink enough water (and possibly more). Otherwise, you will get constipated.
- By adding large amounts of fiber to the stool, these fiber-rich foods function to regulate digestion. This also helps to minimize bloating and diarrhea. [8] X Research Sources
- Some foods that are high in fiber include: whole grain products, fruits, vegetables, legumes, nuts and seeds.
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Eat yogurt. Yogurt is an excellent source of natural probiotics, as well as some of the bacteria needed for digestion. [9] X Source of research The digestive benefits that yogurt brings from yogurt:
- Encourages the growth of beneficial bacteria, as the bacterial culture occurs naturally.
- Reduces recovery time from infections, as well as lowers immune system responses in people with irritable bowel syndrome.
- Speeds up the time it takes food to pass through the intestines. [10] X Research Source
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Eat ginger. Ginger has been used for thousands of years to aid digestion, and its reputation continues to this day. Ginger is thought to stimulate the release of enzymes in the digestive tract that increase efficiency and ease of digestion. [11] X Research Source
- Ginger has been shown to increase muscle contractions in the stomach, helping to move food down the upper small intestine faster. [12] X Research Source
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Choose low-fat foods and avoid fried, high-fat foods. These foods can cause acid reflux and heartburn because they overwhelm the stomach’s ability to break down food. [13] X Research Source
- These foods are difficult for the stomach to digest, and slow down the entire process of digestion. [14] X Research Source
- Examples of high-fat and deep-fried foods are: processed meats, chips, ice cream, butter, and cheese.
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Choose light foods and avoid spicy foods. Spicy foods can irritate the throat and esophagus, leading to acid reflux and heartburn. [15] X Research Sources In addition, these foods can upset the gastrointestinal (GI) tract, slow down digestion, and cause diarrhea and other digestive ailments. [16] X Research Source
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Limit or avoid dairy products. Yogurt, in general, has a beneficial effect on the human body. However, if you have symptoms of lactose intolerance, you need to avoid eating yogurt and dairy products. Although the exact mechanism by which dairy causes indigestion and constipation is unclear, it can certainly interfere with the digestive process. [17] X Research Source Lactose intolerance can cause bloating, gas, and indigestion, all of which can be the result of slowed or impaired digestion.
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Limit or avoid red meat. Red meat can make you constipated, and block the regular bowel movements needed for fast digestion. There are many reasons for the negative impact of red meat on digestion.
- Red meat is high in fat, so it takes the body a long time to digest.
- Red meat is rich in iron, which can cause constipation.
Change Eating Habits
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Eat small, frequent meals throughout the day. Instead of overloading your digestive system with large meals, you should eat several small meals throughout the day to speed up digestion. Divide 4-5 small meals evenly throughout the day. You should eat every three hours to prevent hunger. [18] X Research Source[19] X Research Source
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Choose fresh foods instead of processed foods. Processed foods are difficult for the body to digest. Instead, you should choose foods that are free of preservatives, additives, and other chemicals. Eat fruits, vegetables, brown rice, wheat, beans, nuts, seeds and other foods throughout the day to make digestion easier and more efficient. [20] X Research Sources
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Chew food thoroughly. The act of chewing is the first step in the digestive process, but is often overlooked. Proper chewing will increase the surface area of food particles many times over and allow more enzymes to access the food you have put into your body. Increasing the surface area of food in contact with saliva is a great start to smooth and efficient digestion. [21] X Research Source
Using Supplements
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Consider a probiotic supplement. Probiotics are bacteria that help maintain the natural balance of microorganisms in the gut. [22] X Research Sources Some authorities suggest that consuming probiotics in supplement form can help with digestion by supporting the number of beneficial bacteria in the gut. Probiotics are also found in a variety of foods, so if you don’t want to take a supplement, you can get the benefits of probiotics by incorporating probiotic foods into your diet.
- Since the FDA does not regulate probiotic supplements as a drug, there are a few things you need to consider when choosing a probiotic supplement. You should look for the following information on the label: [23] X Research Source
- Breeds, species, and strains of probiotics (Lactobacillus rhamnosus as GG)
- Number of organisms that live to the expiration date
- Amount
- Company name and contact information
- The different probiotic strains in the supplement are extremely important. Some people respond to certain strains of bacteria better than others. For this reason, you should choose probiotics with different strains.
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Digestive enzyme supplement. Digestive enzymes are available at the pharmacy that aid in digestion by supplementing the body’s natural enzymes. Enzymes break down food into their parts, allowing the body to absorb them more easily. If enzymes are effective, they can aid in the efficiency and speed of the digestive process.
- Digestive enzymes are produced by four glands in the human body, mainly the pancreas. [24] X Research Sources
- Although some alternative medicine experts and manufacturers of nutritional supplements argue some of the benefits of enzyme supplements, most doctors argue that human studies are needed to determine their potential influence. [25] X Research Sources
- Some commonly sold supplements include:
- Lipase. Lipase aids in the digestion and absorption of fats. [26] X Research Source
- Papain. Papain is thought to be helpful in the digestion of proteins. [27] X Research Source
- Lactase. Lactase aids in the digestion of lactose, a protein found in dairy products. People with naturally low levels of lactase are considered lactose intolerant. [28] X Research Sources
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Absorb bitterness. Bitter substances are tinctures (usually alcoholic) derived from a variety of herbs, bark, and roots that aid in digestion. Alcohol can act as a solvent for plant extracts and help maintain it. Taking bitters before, during, or after a meal can help speed up digestion. [29] X Research Sources However, bitter substances have not been shown to have a positive effect on digestion, and very little research has been done to find their effectiveness.
Advice
- Avoid sitting for a long time after a big meal as it will slow down your metabolism.
- Try a peppermint oil supplement. Some studies suggest that peppermint oil capsules may help improve digestion, but there is no convincing evidence to support this. [30] X Research Source
Warning
- Do not exercise vigorously after eating, as this can lead to stomach cramps and other discomfort.
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This article was co-written by Muhammad Khan, MD, MPH. Muhammad Khan is a gastroenterologist with over 10 years of experience. Dr. Khan specializes in pediatric gastroenterology, hepatology and nutrition and has special expertise in endoscopy. He received his bachelor’s, master’s, and doctorate degrees in medicine from the University of Utah. Khan completed his residency at Eastern Virginia Medical School, where he was admitted to the prestigious Alpha Omega Alpha Society. He later completed his doctoral studies at Lucile Packard Children’s Hospital at Stanford University. He is a member of the American Society of Gastroenterology Endoscopy (ASGE) and the North American Association of Pediatric Gastroenterology, Hepatology and Nutrition (NASPGHAN).
There are 24 references cited in this article that you can view at the bottom of the page.
This article has been viewed 56,763 times.
The process of digestion breaks food down into smaller parts, allowing the body to fully absorb the energy and nutrients contained in the food. Each food is digested differently, some faster than others. While the rate of digestion depends largely on your body’s natural mechanisms, there are a few things you can do to increase the speed and quality of your digestion. Read the article below to learn how to digest food faster.
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