Maintaining your goals through the holidays can be challenging. We want to help you reach 2025 successfully without weight gain, inflammation flare ups, and with all your goals intact.
To heal and be well the body needs to work efficiently to digest the food we eat. Without proper digestion we can easily toxify the body instead of nourishing the body. (In our next blog, we will address, When Nourishment Turns into Toxification, so stay tuned!).
In our blog post, "Be Chewsy", we addressed the need for proper chewing for proper
digestion.
Today we are addressing another aspect of proper digestion that might be surprising to you.
When it comes to optimal digestion, drinking liquids with meals can prevent healthy digestion.
Many people enjoy a glass of water, juice, or other beverages with their food. While this is the norm, normal is not synonymous with healthy. We were created to produce digestive liquids containing enzymes that digest our food more effectively than any other liquid. (In another upcoming blog we will address Sjogren’s and individuals who produce very little saliva and how to wake those little guys back up.)
In this blog post, we will explore several compelling reasons to limit drinking with our meals,
and we will explore why timing your fluids separately from food can play a role in improving
your health and digestion experience.
1. Impacts Digestive Enzymes and Stomach Acid
One primary reason for not drinking with meals is that it dilutes stomach acid and digestive
enzymes. Stomach acid, or hydrochloric acid, is essential for breaking down food, especially
proteins, and preparing nutrients for absorption in the small intestine. When liquids enter the stomach, they may dilute this acid, slowing down the digestive process, according to research from the journal Gastroenterology, leading to potential issues like indigestion, gas, and bloating. (1)
2. Potential for Overeating and Weight Gain
Studies have shown that drinking while eating can alter perceptions of fullness and satiety,
potentially leading to overeating. It may also limit feelings of satiety and encourage a quicker return of hunger, which can contribute to increased caloric intake and weight gain over time. (2)
3. Blood Sugar Stability
Drinking sugary or calorie-rich beverages with meals can spike blood glucose levels, and insulin output, putting more strain on the body’s ability to manage blood sugar effectively. Liquid calories are digested and absorbed more quickly than solid food, which can cause a rapid increase in blood sugar and insulin levels potentially leading to insulin resistance (AKA:
metabolic syndrome). (3) Stable blood sugar levels are necessary for sustained energy, preventing energy crashes, and supporting long-term metabolic health.
4. Slows Down the Absorption of Nutrients
When fluids are consumed with meals, there’s potential for a decrease in nutrient absorption,
particularly of important minerals such as iron, zinc, and calcium. These minerals rely on an
acidic environment for optimal absorption, and when stomach acid is diluted, it may inhibit the proper breakdown and uptake of these essential nutrients, potentially leading to deficiencies over time. (4)
5. Promotes Acid Reflux Symptoms
Those who suffer from acid reflux [AKA: gastroesophageal reflux disease (GERD)] may find
that drinking with meals exacerbates symptoms. This is due to the increased volume and pressure in the stomach, which may push stomach contents, including acid, back up into the esophagus. (5). For those prone to acid reflux, minimizing drinking with meals may help reduce the frequency and severity of symptoms.
Sip Tips for Healthy Fluid Timing
Try these strategies to maximize digestive health:
• Drink Water 30-Minutes Before a Meal: This hydrates the body without interfering with digestion.
• If Liquid is Needed, Sip Water Slowly: If drinking is necessary with meals (such as
with Sjogren’s), take small sips rather than large gulps to minimize impact on stomach
acid.
• Wait at Least 1-Hour After Eating to Drink: Allow the digestive process to get well
under way before resuming drinking water or any other liquid.
• The Best Hydrator is Pure Water: Try to drink 4-8-ounces of water every waking hour,
except for the eating hours. Staying hydrated throughout the day will create less need for
water at mealtimes.
• Set a Timer to Help You Remember to Drink Water: Setting a timer can be a nice
reminder that health is a priority for you and that you have chosen to drink what is best –
pure water.
• If You do not Like Water: Try adding lemon, lime, orange, or strawberry slices
to the water. Or try herbal teas. In the winter months a cup of hot herbal tea can be very
soothing, while in the summer months you may want to try herbal tea infusions.
• Try to Avoid Adding Any Sweeteners of Any Kind to Your Water: Gradually try to
move more towards what we were created to drink- clear, pure water. Although it is a common habit to drink beverages with meals, separating fluids from food can
support smoother, more pleasant digestion, better nutrient absorption, and improved blood sugar levels. It also can reduce the risk of metabolic syndrome and acid reflux symptoms. By making small adjustments to when and how much you drink, you can enhance your body’s ability to process and benefit from the food you eat.
If you are experiencing digestive discomfort, struggling with overeating, blood sugar
fluctuations, or acid reflux, consider trying less liquid at mealtimes and eventually move towards no liquid at all when eating. Separating fluids from meals can be a small but impactful change to enhancing your digestive health, satiety, and overall well-being throughout the holiday season.
Blue Skies,
Dana West, RDN, LD, DIPACLM
Call us today at
to schedule a FREE INTERVIEW to Start a New YOU!®
References
Gastroenterology: Dilution of Gastric Acid and Its Implications.
Appetite: Impact of Fluid Intake on Gastric Emptying and Satiety.
American Journal of Clinical Nutrition: Effects of Liquid Calories on Postprandial Blood
Sugar.
British Journal of Nutrition: Effects of Fluid Intake on Mineral Absorption.
Alimentary Pharmacology & Therapeutics: Influence of Gastric Volume on GERD
Symptoms.
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