What causes a slow digestive system?

A relevant question whether you’re battling with losing weight, IBS symptoms, sluggishness or bloating.

The role of the digestive system is to mechanically process food in the stomach then absorb all the goodness (nutrients) as the digested food moves through the intestines and bowel. Most stomachs empty at about the same rate but it is the time the digested food takes to travel through the bowel that varies. The time it takes a food to travel through is called bowel transit time.

The longer the transit time (the longer food is inside our bowel) the more nutrients we absorb – particularly water. A normal bowel transit time is anything from 12 to 48 hours. It would also be considered unusual if it changed a lot within this eg if your usual transit time was about 12 hours and for the last 3 months it had been 48 hours.

Bowel transit time is dependent on genetics, type and amount of food eaten, amount of liquid drunk and exercise.

image from: http://www.womens-health-advice.com/digestive-system.html

Here are some tips to improve your digestion.

Exercise

Regular moderate intensity exericise is great for your digestion as well as your heart and your brain. For example 5 or more 1 hour power walks or swims per week.

Water

Drink plenty. Fill up a 2L jug every morning to remind yourself to drink. Try and avoid carbonated drinks – the bubbles can make any symptoms of bloating or IBS worse.

High fiber diet

Eat a balanced meal every time you eat so you don't need snacks (that can make you feel full / bloated all the time) - each meal have a protein food or nuts, some whole grains and vegetables. With fiber consistency is key to better gut health. A day of high fiber diet follow by a day of a low fiber diet can worsen symptoms.

If oats and bread and giving you trouble try brown rice, quinoa, spelt or frekah breads and barley.

Fruit and Vegetables

If you're feeling bloated watch how much fruit you're having. The sugar in fruit can make some people feel bloated. Try and stick to 2 pieces a day (not more) and have more veg instead if you need something else.

Probiotics

Probiotics can help with a range of digestive issues. A pro-biotic yoghurt or drink is one option or you can also buy it in tablet form from the refrigerated section of the pharmacy. Try it for 30 days before you decide if it’s working or not.

Try one at a time

It's also important if you're trying to get to the bottom of a digestive issue not to try changing too many things at once - or you can't work out which one had an effect.

Speak to your GP or health professional

These tips work for most people. Occasionally there are non diet causes or an undiagnosed food intolerance. If after 6-8 weeks you are still having trouble speak to your GP or ask for a referral to a dietitian who specialises in food intolerance.