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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
- 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.
- 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
- 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
- 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.
- 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
- 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
- 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.
- 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
Using Supplements
- 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.
- 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
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.
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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