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This article was written by Muhammad Khan, MD, MPH and by How.com.vn staff writer, Dan Hickey. Dr. Muhammad Khan is a Gastroenterologist, with over 10 years of experience. Dr. Khan specializes in Pediatric Gastroenterology, Hepatology, and Nutrition, and has a special focus in Therapeutic Endoscopy. He received his Bachelor’s, Master’s, and Doctorate of Medicine degrees from The University of Utah. Dr. Khan completed his residency training at Eastern Virginia Medical School, where he was inducted into the prestigious Alpha Omega Alpha honor society. He then completed his fellowship training at Lucile Packard Children’s Hospital at Stanford University. He is a Fellow of both the American Society of Gastrointestinal Endoscopy (ASGE) and the North American Society for Pediatric Gastroenterology, Hepatology, and Nutrition (NASPGHAN).
There are 23 references cited in this article, which can be found at the bottom of the page.
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This article has been viewed 917,435 times.
Digestion breaks down food into smaller parts, allowing your body to take full advantage of the energy and nutrients it contains. Different foods break down in different ways, with some digesting faster than others. Although the rate of digestion is dependent mostly on your body's natural mechanisms, there are some things you can do to increase the speed and quality of your digestion. Keep reading to learn how to digest food faster.
This article is based on an interview with our board-certified gastroenterologist, Muhammad Khan. Check out the full interview here.
Steps
Exercise regularly. Increased physical activity helps keep food moving through the digestive system.[1] Consistent exercise also helps increase the speed with which food is digested and assists in the overall digestive process.[2]- Exercise can prevent constipation and increase the speed of digestion by decreasing the amount of time food stays in the large intestine, thereby limiting the amount of water absorbed from the stool back into the body.[3]
- Movement also helps stimulate the natural contractions of the smooth muscle in the digestive tract, expediting the breakdown of food.
- Wait at least an hour or so after you eat before exercising in order to allow your body's natural blood supply to concentrate in the digestive system rather than fueling the heart and other active muscles.
Get enough rest. Sleep gives the digestive organs the time they need to rest and repair, increasing their ability to digest food quickly and efficiently. Making some changes to your sleep will have digestion benefits that are far-reaching.[4]- Don't fall asleep immediately after eating. Wait 2–3 hours to ensure your body has had adequate time to digest.[5]
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Drink fluids.[6] Drinking fluids, especially water or tea, during or after a meal aids in digestion. Fluids help your body break down food and water can help by hydrating you.[7] Being hydrated is key to maintaining appropriate levels of saliva production and fluid in the stomach.[8]- Water also softens stool, helping prevent constipation.
- Additionally, water is crucial to your body's effective use of dietary fiber, a crucial component of digestion.[9]
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Eat high-fiber foods.[10] Fiber-rich foods aid digestion in a variety of ways. Eating these foods can speed digestion by reducing constipation and maintaining general bowel health. By adding bulk to your stool, fiber-rich foods regulate digestion. They can also help reduce gas, bloating, and diarrhea.[11]- Fiber works by absorbing water, adding weight and mass to your stool. For this to work, adequate (and sometimes increased) water consumption is also needed. Otherwise, constipation can occur.
- Some high-fiber foods include whole-grain products, fruits, vegetables, legumes, nuts, and seeds.
- As a rule of thumb, an adult should eat around 25 to 30 grams of fiber per day.[12]
Eat yogurt. Yogurt is a great natural source of probiotics and other live cultures that are essential to digestion. The digestion benefits of yogurt are thought to come from the way that yogurt:[13]- Encourages the growth of good bacteria due to its naturally occurring live cultures.
- Decreases the length of time it takes to recover from infections and lessens the immune system response in people with irritable bowel syndrome (IBS).
- Speeds the time that food takes to go through the bowels.
Eat ginger. Ginger has been used for thousands of years as a digestive aid and its popularity has continued to the present day. Ginger is thought to stimulate the release of enzymes in the digestive tract that increase the efficiency and ease of digestion.[14]- Ginger has been shown to increase muscle contractions in the stomach, helping to move food to the upper small intestine faster.
Choose low-fat foods and avoid fatty, fried foods.[15] Foods high in fat and fried foods can cause acid reflux and heartburn because they overwhelm the stomach's ability to properly break down its contents.[16]- Your stomach finds these foods hard to digest, slowing the entire digestive process.
- Examples of high-fat and fried foods include processed meats, french fries, ice cream, butter, and cheese.[17]
Limit or avoid dairy products, except for yogurt. Yogurt, in general, helps people. However, if you have any symptoms of lactose intolerance, avoid yogurt along with all other dairy products. Although the exact mechanism by which dairy causes indigestion and constipation is unknown, it can hamper the digestion process. Intolerance to lactose can cause bloating, gas, and indigestion, all of which can be the result of slowed or impaired digestion.[20]
Limit or avoid red meat. Red meat can make you constipated and prevent the regular bowel movements necessary for speedy digestion, possibly by triggering uncomfortable contractions of the colon.[21] There are a variety of reasons for the negative effect of red meat on digestion:- Red meat is high in fat, so the body takes longer to process it.
- Red meat is rich in iron, which can also lead to constipation.[22]
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Eat small, frequent meals throughout the day.[23] Rather than overburdening your digestive system with a large meal, eat smaller meals throughout the day to help speed your digestion.[24] Aim for 4–5 evenly spaced small meals throughout the day. Try to eat every 3 hours to prevent excessive hunger.[25]
Choose whole foods over processed foods. Foods that are highly processed are more difficult for your body to digest.[26] Instead, choose whole foods that are not full of preservatives, additives, and other chemicals. Eat fruits, vegetables, brown rice, whole-wheat pasta, beans, nuts, seeds, and other whole foods throughout the day to ease the digestive process and help make it more efficient.[27]
Chew your food well. Chewing starts the engine of the digestive train but is often under-emphasized. Proper chewing multiplies the surface area of the food particles by many times and allows your enzymes to access more of the food you have put into your body. Exposing huge surface areas of food to your saliva is a great start toward achieving smooth, efficient digestion.[28]
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Consider taking probiotic supplements. Probiotics are bacteria that help maintain the natural balance of microorganisms in the intestines. There are some indications that consuming additional probiotics in supplement form can aid digestion by bolstering the amount of beneficial bacteria found in the intestines. Probiotics are also in many different types of foods, so if you’d rather not take a supplement, you can get the benefits of probiotics by incorporating probiotic foods into your diet.[29]- In the US, the Food and Drug Administration (FDA) does not regulate probiotic supplements as a drug. There are certain things to look for when choosing a probiotic supplement. Make sure that you can find the following information on the label:[30]
- Genus, species, and strain of the probiotic (such as Lactobacillus rhamnosus GG)
- Number of organisms that will be alive by the use-by date
- Dose
- Company name and contact information
- The types of different probiotic strains within the supplement are very important. Some people react to certain bacteria strains better than others. For this reason, a probiotic with several different strains should be chosen.
- In the US, the Food and Drug Administration (FDA) does not regulate probiotic supplements as a drug. There are certain things to look for when choosing a probiotic supplement. Make sure that you can find the following information on the label:[30]
Take digestive enzyme supplements. Over-the-counter digestive enzymes may aid in digestion by supplementing the body's naturally occurring enzymes. Enzymes break down food into its component parts, allowing the body to absorb it more easily. If these enzymes are effective, they could aid in the efficiency and speed of the digestive process.[31]- Digestive enzymes are created by four glands in the human body, primarily the pancreas.[32]
- Although some alternative healthcare specialists and producers of nutritional supplements argue for the benefits of enzyme supplements, many doctors say more human studies are necessary to determine their potential effects.
- Some commonly sold enzyme supplements are:
- Lipase. Lipase aids in the digestion and absorption of fat.
- Papain. Papain is said to be useful in the digestion of proteins.[33]
- Lactase. Lactase aids in the digestion of lactose, the protein found in dairy products. Individuals who have low natural levels of lactase are considered lactose-intolerant.
Take bitters. Bitters are tinctures (often alcoholic) derived from a variety of herbs, bark, and roots that are thought to aid in digestion. Alcohol acts as a solvent for the botanical extract and helps to preserve it. Taking bitters before, with, or after a meal can aid in speeding digestion by stimulating saliva production, thereby stimulating the digestive tract.[34]- Bitters are not proven to have a positive effect on digestion and there has been very limited research done on their efficacy.
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Foods and Meal Plan to Promote Digestion
Expert Q&A
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- QuestionWhat helps digestion after overeating?
Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleSome people benefit from taking a digestive enzyme or probiotic. Drinking water and walking around is probably your best strategy. - QuestionWhat helps digestion after a big meal?Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleTake a walk after dinner. If you have had a big meal, do not lay down for at least 2 hours and try to get up and move around as much as possible. - QuestionHow long does it take for food to be digested and pooped out?Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleYou should be able to digest food in 1 day or less. It is important to have a bowel movement daily.
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Tips
- Avoid sitting or slouching for a long period of time after heavy meals because it reduces metabolic processes and may cause heartburn.[35]Thanks
- Try peppermint oil supplements. Some studies have suggested that peppermint oil capsules may help improve digestion, but there is no conclusive evidence to support these claims. Start by taking 1 capsule about an hour before each meal.[36]Thanks
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Warnings
- Don't exercise intensely after eating as this may lead to minor cramping and other unpleasant sensations.[37]Thanks
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References
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ https://pubmed.ncbi.nlm.nih.gov/15017652/
- ↑ https://pubmed.ncbi.nlm.nih.gov/19535976/
- ↑ https://pubmed.ncbi.nlm.nih.gov/19797956/
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ Muhammad Khan, MD, MPH. Board Certified Gastroenterologist. Expert Interview. 24 August 2021.
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ https://pubmed.ncbi.nlm.nih.gov/31141968/
- ↑ Muhammad Khan, MD, MPH. Board Certified Gastroenterologist. Expert Interview. 24 August 2021.
- ↑ Muhammad Khan, MD, MPH. Board Certified Gastroenterologist. Expert Interview. 24 August 2021.
- ↑ https://health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf
- ↑ Muhammad Khan, MD, MPH. Board Certified Gastroenterologist. Expert Interview. 24 August 2021.
- ↑ https://pubmed.ncbi.nlm.nih.gov/30452699/
- ↑ https://pubmed.ncbi.nlm.nih.gov/23612703/
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
- ↑ Muhammad Khan, MD, MPH. Board Certified Gastroenterologist. Expert Interview. 24 August 2021.
- ↑ https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
- ↑ https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
- ↑ https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion
- ↑ https://medlineplus.gov/ency/article/007478.htm
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-food-to-reduce-bloating/
- ↑ https://pubmed.ncbi.nlm.nih.gov/15578506/
- ↑ Muhammad Khan, MD, MPH. Board Certified Gastroenterologist. Expert Interview. 24 August 2021.
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/
- ↑ https://my.clevelandclinic.org/health/treatments/14598-probiotics
- ↑ https://extension.illinois.edu/news-releases/check-label-trying-probiotics
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468764/
- ↑ https://health.clevelandclinic.org/digestive-bitters
- ↑ https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
- ↑ https://www.nhs.uk/medicines/peppermint-oil/
- ↑ https://www.dukehealth.org/blog/myth-or-fact-should-you-wait-swim-after-eating
About This Article
Board Certified Gastroenterologist
This article was written by Muhammad Khan, MD, MPH and by How.com.vn staff writer, Dan Hickey. Dr. Muhammad Khan is a Gastroenterologist, with over 10 years of experience. Dr. Khan specializes in Pediatric Gastroenterology, Hepatology, and Nutrition, and has a special focus in Therapeutic Endoscopy. He received his Bachelor’s, Master’s, and Doctorate of Medicine degrees from The University of Utah. Dr. Khan completed his residency training at Eastern Virginia Medical School, where he was inducted into the prestigious Alpha Omega Alpha honor society. He then completed his fellowship training at Lucile Packard Children’s Hospital at Stanford University. He is a Fellow of both the American Society of Gastrointestinal Endoscopy (ASGE) and the North American Society for Pediatric Gastroenterology, Hepatology, and Nutrition (NASPGHAN). This article has been viewed 917,435 times.
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Updated: February 12, 2024
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Categories: Featured Articles | Digestive System Health
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article SummaryX
To digest food faster, exercise regularly and drink plenty of fluids to keep food moving through your digestive system. Consuming high-fiber foods like oatmeal and fresh veggies can also keep food moving quickly, and yogurt contains helpful bacteria that can aid in the digestion process. Taking probiotic or digestive enzyme supplements may also help speed things up! For tips on changing your eating habits for better digestion, read on!
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