from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
At the end of the day, your long-awaited dinner is probably the only priority you’re focused on. You might scarf down a cheesy bowl of pasta or grab a fast food sandwich on your way home, but either way, you’re looking for something quick, easy, and equally substantial. What’s hard to anticipate is your body’s reaction after you’ve finished eating—although you’re done with dinner, your body is just getting started on digesting what’s inside. If that sounds a bit too familiar, consider adding a few of these hearty foods to your last meal of the day.
Before we jump in, it’s important to note that healthy food isn’t always easy to source. The stress of having daily responsibilities can force people to go on autopilot, according to certified nutritionist Elyse Wagner, a functional medicine and nutrition expert. As a result, they eat what they can find, all too often in a state of anxiety. “Chronic stress can alter our gut digestive system by slowing down blood flow to our digestive organs, causing the gastrointestinal tract to freeze up,” Wagner explains. “It can slow down saliva production and essential digestive enzymes, making it harder to break down food and unlock its nutrients.”
By understanding our cause-and-effect relationship with food, we can better understand and be more mindful of our eating habits.
Believe it or not, our gut health is intimately linked with our ability to digest food. According to the National Institutes of Health (NIH), our gut microbiome works with our nerves, hormones, bacteria, blood, and digestive system to break down nutrients and deliver them across our body. When you don’t properly nourish your gut, it results in poor digestion, which can “lead to issues like bloating, discomfort, nutrient deficiencies, and even systemic inflammation, as well as mental and emotional challenges such as anxiety and depression,” Wagner says.
Not everyone who goes to bed full hasn’t digested their food, but those who haven’t digested their food typically go to bed feeling full, and it’s quick to affect our physical and emotional well-being. “When we don’t properly digest our food because we’ve eaten too much or we’re too stressed, it can lead to disrupted sleep patterns and discomfort throughout the night, impacting our ability to wake up feeling refreshed and energized in the morning,” Wagner explains, emphasizing its impact on our body, mind, and mood. You’re not just sacrificing your physical comfort, you’re also neglecting your mental health.
Lean proteins—like salmon, eggs, beans, and nuts—are packed with nutrients and low-fat content that’s perfect for aiding in digestion. By mindfully consuming lean proteins, you’ll promote stomach acid during digestion that will break down food, increase your metabolism, and still leave you feeling full.
While ginger might not be your go-to when it comes to dinner foods, consuming it in its many forms can help with digestion. Ginger improves our gastrointestinal motility and increases our saliva flow, meaning the more we eat, the smoother our food will digest. For example, you might end dinner by throwing back a ginger shot; it won’t be as fun, but the benefits will be well worth it.
We know, we know: Leafy greens aren’t something most people go crazy for. They do, however, provide enough nutrients and fiber to help with digestion and fuel your body with energy. Leafy greens like spinach, kale, and arugula also contain specific sugars that promote healthy gut bacteria. The more leafy greens you eat, the more you’re setting yourself up for success.
Not a food, but herbal teas pair perfectly with any meal. “Drinking herbal teas like ginger, peppermint, or chamomile after dinner can soothe the digestive system and promote better digestion,” says Wagner. After you’re finished with dinner, consider making yourself a hot cup of tea to relax the gastrointestinal tract and reduce any discomfort.
Probiotic sodas are not only flavored and delicious, they’re also great for digestion. They’re packed with fiber, help with digestion, and improve the functions of our immune system. While they shouldn’t be used as supplements for fibrous food, they’re a great way to top off that dinner you just had.
You may also benefit from introducing a few mindfulness practices to your post-dinner routine: Diaphragmatic breathing, gentle stretching, and walking are all great ways to help digest food. According to Wagner, activating the diaphragm can help the body shift into a more zen mode. “This helps relax intestinal muscles, promotes digestion and absorption, and stimulates the vagus nerve, which regulates gastric acid and digestive enzyme secretion.” Likewise, stretching and walking can center the body, relieve bloating, and promote healthy digestion.