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Trick Your Digestive System into Helping You Eat Less
By Liat Golan, RD, LD/N

One of the best things you can do for your digestion and your weight is to slow down the speed at which your digestive system works. Why? Because it can mean feeling fuller longer -- so you eat less!!

3 Keys to Better Digestion

1. Eat often by never allowing yourself to get too hungry, you help turn off appetite-inducing hormones.

2. Have a healthy-fat appetizer. Eating a little healthy fat before a meal, like a handful of nuts, slows the rate at which your stomach empties, so you'll feel full faster from the meal.

3. Feast on fiber. Fiber takes a long time to digest, which means your stomach empties more slowly and the time until your next meal won't seem so far away!

Here are some excellent options -- from nuts to dips and spreads:

If you're trying to watch your weight, you don't have to forgo appetizers altogether. In fact, choosing the right starter before your meal may actually help you eat less overall.

Eating a small amount of healthy unsaturated fat -- think olive oil, nuts, avocado, and fish -- before a meal triggers a chain reaction in your digestive system that slows the rate at which your stomach empties, which means you feel fuller faster. It also helps keep your blood sugar levels from spiking after your meal and makes it easier for your body to absorb fat-soluble nutrients, such as vitamins A, D, E, and K.

It doesn't take much: Just 70 calories worth will do the trick. That's about 1/2 tablespoon of olive oil, 6 walnuts, 10 almonds, 1/4 of a medium avocado, or 2 ounces of smoked salmon.

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About The Author

Liat Golan, RD, LD/N is a Registered Dietitian and Florida Sate Licensed Dietitian/Nutritionist. For several years, Liat has counseled individuals to manage their weight and various health conditions including cardiovascular disease, diabetes, digestive disorders and hypertension. She has extensive experience educating both individuals and groups on nutritional wellness and helping clients create individually tailored and realistic nutrition and lifestyle programs to meet their unique needs during various life stages including pregnancy and lactation.

Liat passionately believes in using the power of food to prevent and manage illness and maintain optimal health. She helps people make realistic and gradual changes to their current eating habits and food choices.

Education and Credentials:

  • Bachelor of Science degree in Dietetics and Nutrition from Florida International University
  • Registered Dietitian (R.D.)
  • Florida State Licensed Dietitian Nutritionist (LD/N.
  • Certificate in Adult Weight Management through the Commission on Dietetic Registration
  • American Dietetic Association and Florida State Dietetic Association active member
  • American Dietetic Association Sports Nutritionist (SCAN) and Nutrition in Complementary Care (NCC) practice groups active member
  • American Dietetic Association Sports Nutritionist (SCAN) and Nutrition in Complementary Care (NCC) practice groups active member

Visit Liat on her webstie website at Bee Well Nutrition, on Facebook, or contact her at: 727-735-4473

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