How to improve your digestion – 10 expert tips

Posted by Sam Crow, January 8 2021

We’ve all had to pay closer attention to how, when and what we eat, and it’s always worth reminding ourselves of how to treat ourselves and our digestion well, especially if we have a neurogenic diagnosis. Here are the 10 best tips for a healthy stomach from nutrition counselor and wellness expert Anna Carin.

10 expert tips for a smooth digestion

If you have a neurogenic diagnosis, chances are you will have had some issue with your stomach and bowel, the most common being constipation, abdominal gas and bloating. Constipation can often arise from sedentary habits (a real challenge right now), low fluid intake and medications like painkillers (e.g. morphine and codeine), diuretics or antidepressants. Many people experience faecal incontinence, with stress and anxiety surrounding the potential for having an accident in public. 

A healthy dose of this good fat helps lubricate the bowel and makes the stool softer.

 

 

Some bowel problems demand medicines or other therapies, such as transanal irrigation (TAI), but we can all benefit from getting to know our digestive system and treating it well. In fact your diet can help prevent or ease secondary health complications such as pain, bladder infections, osteoporosis, obesity, pressure sores and cardiovascular disease. You have everything to gain.

  1. Keep a high-fibre diet

Fibre increases the bulk and weight of the intestinal content, which improves the bowel movement and passage. On top of that, fibre evens out the blood sugar levels - no sugar rushes, and a feeling of being full, and improves the blood fat levels: a win-win-win! And for the record—lettuce and cucumber don't make the cut; some better options are cauliflower, broccoli, beans and peas.

But remember to increase the fibre intake slowly. A side effect is temporarily increased gas and bloating before your stomach has become accustomed. To complicate things a bit more, fibre can add to constipation for some people with spinal cord injury. If that happens you should decrease the intake again and ask your doctor for advice.

  1. Don’t forget to hydrate

Drink 1.5 to 2 litres of water/fluid every day. If you are dehydrated and don’t drink enough, the body will compensate by taking fluid from your bowel and use it for other important body functions. This causes dryer and harder stools. Ample hydration is even more important if you are on a high-fibre diet. Coffee, soda and alcohol are not recommended for hydration since they have a slightly diuretic effect, increasing the production of urine and dehydrating the body.

  1. Avoid constipating foods

Avoid processed carbohydrates, such as white bread, pasta, white rice and baked sweets. This type of food is low in fibre and contributes to constipation.

  1. Get (good) fat

Not all fats are created equally! You should choose good fats such as vegetable oil and oil that comes naturally in avocado, nuts and fatty fish. A healthy dose of this good fat helps lubricate the bowel and makes the stool softer. However, be cautioned that unhealthy fats (like those found in butter) do not offer this benefit.

  1. Try probiotics for a happy bowel

Your bowel needs billions of good lacto bacteria to function, as these small powerhouse organisms manage the fermentation and degradation of the foods. Add healthy bacteria to your tract by eating garlic, onion, sour milk, plain yogurt and different types of probiotic foods. (Tip: look for "live active cultures" on the label!)

  1. Magnesium—your personal plumber

Magnesium has a mild laxative effect. You will find this mineral in oat and wheat bran, sunflower and sesame seeds, black beans and quinoa. 

  1. Eat little and often

When you have stomach problems, it is especially important to let the bowel work in a healthy rhythm in order to help with digestion. Eat small portions at regular times: breakfast, lunch and dinner with one or two small snacks in between. It also is important to truly taste what you're putting into your mouth; chew slowly and carefully to help the digestion and nutrient uptake.

  1. Move your body

Physical activity will help with speeding up a slow bowel as it promotes peristalsis - the involuntary waves of muscle contraction that move food along the digestive tract. It can be more difficult to undertake physical activity with a spinal cord injury so consult with your health care professional to explore exercise.

  1. Practice regular bathroom habits

The bowel likes consistency and works best at set times. For example, it is most ideal to use the bathroom within 30 minutes after a meal or a hot drink. The best chance to get your digestive tract moving is to relieve yourself right after breakfast when the body and bowel have naturally started up. This schedule reminds your digestive system that the day has begun and that it has a job to do!

And speaking of time, don’t rush things while you're taking care of business. Make the bathroom a stress-free zone and give your body the relaxation it needs to truly be relieved!

  1. Mind your sitting posture

Make sure that the way you sit helps the bowel evacuation. A crouching posture with support for your feet is preferable. Move your upper body back and forth a little bit to further facilitate the evacuation.

 

Download an extract from "The Art of Healthy Living with Physical Impairments"

Anna-Carin Lagerström has a Masters of Science and works as a physiotherapist, health educator and nutrition counsellor at the Spinalis’ foundation for people with spinal cord injuries, where she meets a lot of people with bladder and bowel problems. Ms. Lagerström has also written a book alongside her colleague, Kerstin Wahman, titled The Art of Healthy Living with Physical Impairments.

wellspect-expert-tips-for-a-healthy-life-with-a-spinal-cord-injury-anna-carin

 

Topics: Bowel management, Digestion