Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea. However, when these symptoms occur frequently, they can cause major disruptions to your life.
Fortunately, diet and lifestyle changes can have a positive impact on your gut health. Here are 6 ways to improve your digestion naturally.
1.Eat Real Food
The typical Western diet — high in refined carbs, saturated fat and food additives — has been linked to an increased risk of developing digestive disorders. Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation.
Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

2.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.
3.Add Healthy Fats to Your Diet
Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is often needed for proper nutrient absorption.
Additionally, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis. Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, mackerel and sardines.
4.Stay Hydrated
Low fluid intake is a common cause of constipation. Experts recommend drinking 1.5–2 liters of non-caffeinated fluids per day to prevent constipation. However, you may need more if you live in a warm climate or exercise strenuously.
Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit and peaches.

5.Incorporate probiotics in your diet
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.

6.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%.
Finally, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well.

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