Tips for Improving Digestion Naturally
There are many practical ways to improve digestion naturally. In addition, lifestyle changes and dietary modifications can significantly improve digestion for those looking for a more natural way. Below, the article provides practical advice and tips for combatting digestive concerns and improving digestion naturally.
Key takeaways:
There are many common digestive issues that people experience, including acid reflux, constipation, diarrhea, and irritable bowel syndrome.
Staying hydrated, avoiding trigger foods, and eating more fiber are all ways to prevent diarrhea and constipation symptoms.
Chewing food well, eating smaller meals, and reducing stress are all linked to reducing symptoms of acid reflux.
Common digestive issues
There are many common digestive issues that people may experience at some point in their lives. The following are a few examples.
Digestive issueWhat it is:Acid refluxA condition in which stomach acid flows back into the esophagus, causing a burning sensation in the chest.ConstipationA condition in which bowel movements are infrequent or difficult to pass.DiarrheaA condition where stools are loose and watery, often accompanied by abdominal cramping.Irritable bowel syndrome (IBS)A chronic condition that causes abdominal pain, bloating, and changes in bowel habits.
Luckily, there are several natural ways to help relieve symptoms and improve the discomforts of digestive issues.
How to improve digestion naturally
There are many ways to improve digestion without the use of prescription medications. Below is a curated list of ways to improve gut health, reduce constipation, decrease gastric reflux, and help relieve symptoms of irritable bowel syndrome (IBS).
Stay hydrated
Drinking plenty of water can help to maintain good digestive health. Therefore, drinking water throughout the day, especially with meals, is essential. Most adults should aim to drink at least eight glasses of water daily.
Drinking water before and during meals helps to break down food, making it easier to digest. This also helps increase nutrient absorption from foods, making them more accessible to the body.
Staying hydrated also helps to soften the stool, making it easier to pass a bowel movement and prevent constipation. That's because water helps keep the digestive tract lubricated, which can help prevent inflammation and irritation of the bowel, which causes pain or pressure during a bowel movement.
Eat a high-fiber diet
A high-fiber diet is known to help promote regular bowel function, improve gut health, and even reduce the risk of more complicated digestive disorders. Therefore, one of the best ways to improve digestion is to increase the fiber eaten at each meal. For example, whole grains, fruits, vegetables, nuts, and seeds are all high in fiber and can be added to meals. Adults should aim to consume around 25–30 grams of fiber daily.
Another benefit of adding fiber to the diet is that it can also help control blood sugar by slowing down the absorption of sugar in the bloodstream and also reduce cholesterol levels by preventing cholesterol from being easily absorbed in the digestive tract.
Reduce stress
Stress can have a negative impact on digestive health. Therefore, reducing stress can have a significant effect on digestive health and help to restore normal function.
Stress can cause inflammation in the body, leading to a wide range of digestive disorders, including bloating, diarrhea, and constipation. Stress can also slow digestion, making it difficult for food to move effectively through the digestive tract.
Additionally, research shows that stress is known to cause the body to produce more stomach acid and, therefore, can lead to gastric reflux disease (GERD). Thus, reducing stress helps regulate stomach acid production and reduce digestive concerns of risk.
Stress is also known to disrupt the balance of bacteria in the gut, which can lead to a range of digestive problems, including irritable bowel syndrome (IBS). Consequently, reducing stress can help balance the gut microbiome by allowing the good bacteria to maintain a healthy intestinal tract.
Avoid foods triggering GI discomfort
Avoiding foods that are difficult to digest can help significantly improve digestion. Certain foods, such as fatty, fried, spicy, and processed foods, can be more challenging to digest and may cause digestive problems.
One typical trigger food is fatty foods, such as fast food and deep-fried food. That's because these can be more difficult for the body to break down and digest effectively. Additionally, fatty foods can trigger acid reflux, diarrhea, and upset stomach more than healthy, whole foods.
Another common trigger food is dairy. One reason is that dairy contains a sugar called lactose — although this affects people differently. However, people who are lactose intolerant do not produce enough lactase, the enzyme needed to break down lactose. As a result, when lactose reaches the large intestine undigested, it can cause symptoms such as bloating, gas, and diarrhea.
Chew food thoroughly
Chewing food well helps break it down into smaller pieces, making it easier to digest. Medical professionals recommend chewing each bite 20–30 times for optimal digestion. Although this can be challenging initially, it can lead to healthy eating habits and improve overall digestive health. Chewing food thoroughly is also known to stimulate the release of digestive enzymes, which help to break down carbohydrates and proteins, making them easier to digest.
Lastly, chewing food more helps to reduce stress on the digestive system, which prevents the digestive system from working as hard to break food down. This can prevent gas and bloating and ease digestion through the small and large intestines.
Eat smaller, more frequent meals
Eating smaller, more frequent meals can help with digestion by reducing the workload on the bowels. The digestive system works harder to break down food when eating large meals. Therefore, consuming multiple small portions throughout the day stresses the digestive system less, allowing it to process food more efficiently.
Studies also show that eating smaller, more frequent meals can help prevent overeating, as we are less likely to feel starving and, therefore, less likely to consume larger portions. Furthermore, overeating can lead to digestive discomforts, such as bloating and indigestion.
Lastly, eating less frequently enhances nutrient absorption. By consuming smaller, more frequent meals, the body better absorbs nutrients from food. This is because the digestive system is not overwhelmed by a large amount of food, allowing it to break down properly and absorb nutrients.
Exercise regularly
Regular exercise is an effective way to improve digestive health. It helps stimulate muscle contraction, which benefits the digestive tract. These contractions can help move food through the digestive tract to reduce the risk of bloating and constipation.
Regular exercise also helps to increase blood flow throughout the body, including the digestive system. This can help to deliver oxygen and nutrients to the bowel and other organs effectively.
Exercise can also help with weight management, which can positively impact digestion. Being overweight can increase the likelihood of digestive problems, and maintaining a healthy weight can help prevent these issues.
Get enough sleep
Getting enough sleep is essential for maintaining good overall health, including digestive health.
Sleeping well helps restore energy, and getting the recommended eight hours of sound sleep daily betters equips the body to digest properly. Furthermore, good sleep helps the body process foods more efficiently and can also help alleviate digestive issues, such as constipation and bloating.
Sleep is also essential for regulating hormones, including those that impact digestion. For example, sleep deprivation can increase levels of the hormone ghrelin, which stimulates hunger, and decrease levels of the hormone leptin, which signals fullness. These hormonal changes can lead to overeating and digestive issues.
During sleep, the body performs important repairs and maintenance in the gut, including fixing damaged cells and promoting the growth of healthy bacteria. This helps support healthy digestion and reduces the risk of digestive issues.
There are many ways to help improve digestive health naturally. For ongoing digestive problems, it is essential to talk to a healthcare provider to rule out serious medical concerns.
Resources:
Psychoneuroendocrinology. Regulation of the stress response by the gut microbiota: Implications for psychoneuroendocrinology.
European Archives of Psychiatry and Clinical Neuroscience. Anxiety and depression comorbidities in irritable bowel syndrome (IBS): a systematic review and meta-analysis.
Journal of Sleep Research. A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men.
