Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.
Fortunately, diet and lifestyle changes can have a positive impact on your gut health.
Here are 6 evidence-based ways to improve your digestion naturally.
1.Get Plenty of Fiber
It’s common knowledge that fiber is beneficial for good digestion.
Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along
Soluble fiber is found in oat bran, legumes, nuts and seeds, while vegetables, whole grains and wheat bran are good sources of insoluble-fiber.
A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS.
2.Stay Hydrated
Low fluid intake is a common cause of constipation. Experts recommend drinking 50–66 ounces of non-caffeinated fluids per day to prevent constipation. However, you may need more if you live in a warm climate or exercise strenuously.
In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.
3.Get Moving
Regular exercise is one of the best ways to improve your digestion.
Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.
One study in healthy people showed that moderate exercise, such as cycling and jogging, increased gut transit time by nearly 30%. In another study in people with chronic constipation, a daily exercise regimen including 30 minutes of walking significantly improved symptoms.
4.Probiotics
Probiotics are beneficial bacteria that may improve digestive health when taken as supplements.
These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.
Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS.
Probiotics are found in fermented-foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.
They’re also available in capsule form. A good general probiotic supplement will contain a mix of strains including Lactobacillus and Bifidobacterium.
5.Manage Your Stress
Stress can wreak havoc on your digestive system. It has been associated with stomach ulcers, diarrhea, constipation and IBS.
Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion.
6.Chew Your Food
Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.
Poor chewing has been linked to decreased nutrient absorption. When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small-intestine.
