Constipation, flatulence or irregular bowel movements are annoying problems in everyday life. An unpleasant feeling of fullness after every meal can also be an indication of digestive problems. Find out what is good for digestion and how Ayurveda can improve your digestion here.
The most important facts in brief: What aids digestion
A healthy intestinal flora is important for well-being and energy in everyday life. With enough time to eat, plenty of fluids and a few home remedies, you can already achieve good results. You can find out what other Ayurvedic tips there are in this article.
Stimulate digestion with Ayurveda: 5 powerful tips
Ayurvedic health teachings can help you with digestive complaints using natural healing approaches. The holistic concept of Ayurveda looks at you individually and aims to find the cause of your symptoms.
To do this, you should first determine your dosha type, which you can easily do in a short self-test or seek advice from an Ayurveda expert. Every person is individual and needs different treatment approaches according to their needs.
According to Ayurveda, constipation or problems with digestion occur due to weakened digestive fire (Agni). The causes are often an unhealthy diet, little exercise or a lot of stress.
An unhealthy lifestyle leads to the formation of waste products (ama), i.e. metabolic residues that your body finds difficult to excrete. Signs include a white coating on the tongue, a feeling of heaviness and a lack of energy.
In the long term, this leads to an imbalance of the doshas, which in turn has a negative impact on your well-being. The following 5 tips will show you how you can stimulate your digestion with Ayurveda and make your bowel movements softer!
Tip #1: Stimulate bowel movements with routine
In fact, your gut likes fixed routines, which helps you enormously in creating a healthy gut flora. Start with a consistent morning routinewhich can start with a lukewarm glass of water with lemon, for example.
A self-massage with oil is also part of the Ayurvedic morning routine. You can also gently massage your stomach to get it moving. Regular meals also ensure an even supply of nutrients.
Your digestion will quickly adapt to your routine and the healthy microorganisms can establish themselves permanently. This also has a positive effect on your immune system and your mood.
Tip #2: Improve digestion through conscious relaxation
Your Vata can only be balanced with sufficient rest. It is located in your large intestine and can lead to constipation if disrupted. With the right stress management, meditation and breathing exercises, you can consciously help your body and mind to relax more.
Tip #3: Boost digestion with Ayurvedic medicinal herbs
What stimulates digestion? There are some Ayurvedic medicinal herbs that help with constipation. Aniseed, cardamom, peppermint, fennel and nettle make your stomach feel good. The versatile herbal blend Triphala also promotes the detoxification of your body and can thus bring your bowels back into balance.
Tip #4: Dosha-appropriate nutrition
To prevent problems with digestion and bowel movements, a dosha-appropriate Ayurvedic diet is recommended. It is precisely tailored to your constitution and ensures a harmonious balance in your body.
Fresh dishes made from local ingredients should be an important part of your diet. Fiber-rich leafy vegetables and various fruits also stimulate your intestinal activity. Psyllium and linseed also alleviate your symptoms.
Tip #5: Ayurveda cure for holistic detoxification
An Ayurveda cure is suitable for a holistic detoxification and cleansing of your body. The treatment can consist of soothing massages , detoxcleansing and adjusting your diet . This ensures that the cause of your complaints is eliminated in the long term.
Causes of digestive problems: Anatomy and function of the intestine
Human digestion begins in the mouth during chewing: The tongue, teeth and roof of the mouth are responsible for breaking down the ingested food. Enzymes in the saliva break down the starch into shorter molecules. Swallowing the food pulp transports it through the oesophagus into the stomach.
In the stomach, hydrochloric acid and enzymes process the food for up to nine hours before it moves on to the intestine. This essentially consists of the small intestine and large intestine.
The small intestine is responsible for the absorption of nutrients such as vitamins, minerals, proteins and fats. It is supported by digestive juices from the pancreas and bile.
In the large intestine, water is first removed from the food pulp to form a solid stool. This is finally removed.
Your large intestine is also home to the so-called microbiome - billions of intestinal bacteria that help with digestion. Their tasks include protecting you from germs and strengthening your immune system.
Problems with the bowel can quickly have a negative impact on the entire body and well-being. Possible signs of irregularities are constipation, abdominal pain or mild diarrhea.
What aids digestion: home remedies that really help
A common symptom of a disturbed digestive tract is the feeling of fullness after eating. In order to do something about it effectively, it is first important to find out the causes. One of the main reasons is that we often eat too quickly.
According to human biology, food is intended to remain in the stomach for a certain period of time. If too much food is eaten in a short space of time, the chyme cannot be transported further immediately. This leads to unpleasant sluggishness and tiredness.
In addition to the speed at which you eat, the composition of your food also plays an important role. Hearty meals in particular can quickly lead to sluggish digestion, which can be due to too much fat or protein in your meal. Protein in particular stays in your stomach for a long time compared to carbohydrates.
Therefore, take a sufficient break from eating and make sure you have a balanced composition of fats, proteins and carbohydrates. This way, food can be optimally processed and won't sit in your stomach like a stone.
Promote bowel movements: Why dietary fiber is so important
What promotes bowel movements and stimulates the bowels? Dietary fiber is the trick against bloating and should be included in every meal! It also prevents diseases that are based on your diet. These include bowel cancer, coronary heart disease and high blood pressure.
Regular consumption of fiber-rich foods such as vegetables, whole grain products or legumes can stimulate the intestines. Fiber binds water and increases the growth of the microbiome. This in turn stimulates bowel movements.
You benefit from the accelerated digestion by improving your overall well-being. Another advantage of fiber-rich products is that you chew more, eat more slowly and feel full faster, which can help you lose weight.
A high-fiber diet is therefore directly linked to good bowel movements - but it is also important to ensure sufficient water intake!
Stimulate intestinal activity: How to get your bowels moving
In addition to the intake of food, numerous other factors play a role when it comes to healthy digestion. Drinking plenty of fluids - ideally without alcohol and sugar - is just as important and stimulates intestinal activity.
Exercise is also an important factor and even going for a walk or a short yoga session is enough to stimulate your digestion. However, avoid lying down straight after eating.
In addition, there are certain spices and herbsthat have a digestive effect. These are particularly helpful:
- Aniseed
- Basil
- Cumin / Cumin
- Fennel
- Ginger
- Caraway seeds
- Turmeric
- Garlic (in moderation)
- Camomile
- Mustard
The bitter substances in green leafy vegetables can also help to stimulate your intestinal activity. Foods that ensure good intestinal flora are wholemeal bread, lentils or fermented dishes such as kimchi or yoghurt with lactic acid bacteria.
By the way: the famous digestive booze after a meal is a myth, as alcohol actually tends to inhibit digestion and can make your symptoms worse.
For a good gut feeling, you should also avoid long rest periods after eating, foods that cause bloating and are high in sugar, as well as too much white flour, onions and garlic.
Can laxative foods really help?
Yes, foods with laxative properties are generally rich in fiber. It is important to drink enough so that they can swell in the intestine. Classic examples are
- Psyllium seeds
- Linseed
- Lactose
- Prunes
Coffee can also have a positive effect on your digestion. The caffeine it contains stimulates the central nervous system, which in turn stimulates digestion. In addition, the bitter substances in coffee promote blood circulation and intestinal movement.
Ayurveda colon cleansing and intestinal detoxification
By cleansing the intestines, you can completely eliminate harmful bacteria and alleviate symptoms. You can find out how Ayurvedic colon cleansing works and how you can do it at home here.
