Shape_USA-January-February_2017

112 JANUARY/FEBRUARY 2017 SHAPE.COM

from Purdue University found that when people chewed

almonds 40 times, they absorbed more healthy fat than when

they chewed them just 10 times, making nutrients like vita-

min E more accessible. “Chewing breaks almonds’ cell walls

so that it’s easier for us to digest them,” says study author

Richard D. Mattes, Ph.D. You don’t have to count, though. Just

chew until your food is a mushy consistency, Dr. Merrell says.

Calm your dining scene

When you’re under pressure, your brain releases stress hor-

mones that make your heart beat faster and give you a rush of

adrenaline. The digestive process then slows down or stops

so your body can devote all its energy to dealing with the

stress. That’s why being anxious or even multitasking during

meals can interfere with nutrient absorption, Koff says. So try

to relax as much as possible when you dine. Put your computer

to sleep instead of skimming headlines, and focus on your

companions over dinner. Take the chance to savor each bite.

Ease up on a few workouts

Too many HIIT routines can also stress your digestive system.
The physical effort of a tough workout causes your system
to divert energy away from digestion, Koff says. Balance the

hard-core sessions in your schedule with lower-key ones,

like yoga, which can help keep your digestion on track.

Vigorous exercise can also deplete your levels of magne-

sium, a mineral that’s critical for digestion; replenish it by

eating beans, nuts, whole grains, and leafy greens.

Create key food combos

Certain nutrients are better absorbed when they’re

eaten together. For example, your body has a tough time

taking in the type of iron found in vegetarian sources like

spinach, but consuming it with a food rich in vitamin C, like

red bell pepper, makes the process easier. Fat-soluble

vitamins A, D, K, and E need fatty acids for absorption, so

pair foods that are rich in these nutrients (many vege-

tables are) with a source of healthy fat, like nuts or oil. To

get more calcium from your yogurt or kale, increase your

intake of foods that are high in vitamin D, such as salmon.

Take stock postmeal

If certain dishes make you bloated or constipated or give

you diarrhea, you could have a food sensitivity or intol-

erance, which is relatively common. For instance, about

65 percent of people worldwide are sensitive to lactose,

the sugar found in dairy. (High-fructose foods like grapes

and bananas and those with gluten, like bread and pasta,