Key Points
- 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.