Soluble fiber can slow down your stool transit time.
Insoluble fiber can speed up your stool transit time.
Ideal stool transit time should be between 16-48 hours.
One of the best things you can do after eating is go for a walk.
Eat mindfully and put away external stimuli to promote dopamine from the act of eating.
Try to space your meals at least 5-6 hours apart to give your migrating motor complex time to clean out the digestive tract.
Stomach acidy is critically important. High acidity promotes keystone bacteria and limits bad bacteria.
The pancreas reduces the amount of digestive enzymes produced after the age of 30. May be helpful to supplement digestive enzymes as you age.
Eat until you're about 80% full. Messes with transit time and the release of enzymes.
You want your mouth to be a neutral pH so amylase and lipase enzymes can function in the mouth.
Don't drink too much liquid while you're eating. It can dilute the enzymes and pH in your stomach. Drink 30 minutes before or after your meal.
Chew for at least 20-30 bites. It breaks down the macro-molecules, exposing the base proteins for digestive enzymes to function better.
This also reduces the amount of air pulled into your digestive tract. Too much air can create disruptions in signaling in your stomach and intestines.
Your salvia also has IgA, that neutralizes any potential toxins or microbes (food antigens, such as gluten) without eliciting an inflammatory immune response.
This is called oral tolerance, and plays a part in preventing food sensitivities.