Natural Ways to Boost Digestive Health

Everyone deals with digestive issues like an upset stomach, gas, heartburn, nausea, constipation, or diarrhea from time to time. But when these problems happen often, they can seriously interfere with your daily life.

1. Eat whole foods

Whole foods are packed with nutrients and offer many health benefits. On the flip side, a typical Western diet full of highly processed foods tends to be high in refined carbs, unhealthy fats, and additives, which can increase the risk of digestive issues.

Additives like glucose, salt, and chemicals may lead to more inflammation in your gut. This can weaken your intestines, making them more permeable and possibly contributing to various health problems.

Some processed foods also contain harmful trans fats. While the FDA banned partially-hydrogenated oils in 2018, small amounts of trans fats can still be found in some foods. These fats are not only bad for your heart but have also been linked to a higher risk of inflammatory bowel disease.

In addition, processed foods like low-calorie drinks or ice cream often contain artificial sweeteners that can upset your stomach. Sugar substitutes like xylitol and erythritol can cause bloating and diarrhea. For example, one study showed that 50 grams of xylitol caused these symptoms in 70% of people, while 75 grams of erythritol affected 60%.

Artificial sweeteners can also disrupt the balance of gut bacteria, which may lead to issues like IBS and other inflammatory bowel diseases such as Crohn’s or ulcerative colitis.

The good news is that eating a nutrient-rich diet can help protect your digestive health. Sticking to whole foods and cutting back on processed ones is a great way to support better digestion.

2. Get plenty of fiber

We all know fiber is great for digestion.

Soluble fiber absorbs water, helping to bulk up your stool, while insoluble fiber works like a big brush, keeping things moving smoothly in your digestive system.

You can find soluble fiber in foods like oats, barley, and legumes. Insoluble fiber is in whole grains, nuts, and seeds. Fruits and vegetables are great sources of both types, so eating a variety of them will help you get enough of each kind.

For fiber, women aged 19 to 50 should aim for 25 grams a day, while men in the same age range need 38 grams. Unfortunately, most people in the U.S. only get about half of that.

Eating enough fiber has been linked to a lower risk of digestive problems like constipation, inflammatory bowel disease, and even colorectal cancer.

There’s also prebiotic fiber, which helps feed the good bacteria in your gut. Eating more prebiotics has been shown to improve gut health by strengthening your gut lining and reducing inflammation. You can find prebiotics in fruits, vegetables, and grains.

3. Add healthy fats to your diet

Eating enough fat is important for good digestion. It helps you feel full after a meal and helps your body absorb key nutrients like vitamins A, D, E, and K.

Some research suggests that omega-3 fatty acids might lower the risk of developing inflammatory bowel diseases like ulcerative colitis, though more studies are needed to confirm this.

You can get healthy omega-3 fats from foods like flaxseeds, chia seeds, walnuts, and fatty fish such as salmon, tuna, mackerel, and sardines.

4. Stay hydrated

Not drinking enough fluids is a common reason for constipation. You get fluids from water, drinks, and the foods you eat. Experts suggest drinking plenty of water every day to stay hydrated without adding extra sugar or calories.

You might need more water if you’re in a hot climate, exercising a lot, or feeling sick.

Besides water, you can stay hydrated with herbal teas and other non-caffeinated drinks like seltzer water. Eating fruits and veggies that are high in water—like cucumbers, peppers, broccoli, strawberries, apples, and oranges—also helps you meet your fluid needs.

5. Manage your stress

Stress can really mess with your digestion. It’s linked to things like stomach ulcers, diarrhea, constipation, and IBS.

When you’re stressed, your body’s fight-or-flight response kicks in, and digestion isn’t a priority. Blood and energy are redirected away from your digestive system.

The gut and brain are closely connected, so what affects your brain can also impact your digestion.

Managing stress through things like meditation, relaxation techniques, and deep breathing can help with IBS and other digestive issues. Studies have also shown that practices like cognitive behavioral therapy, acupuncture, and yoga can improve digestion.

Incorporating stress-relief methods like yoga or deep breathing can boost both your mental health and digestion.

6. Eat mindfully

It’s easy to overeat or eat too fast when you’re distracted, which can cause bloating, gas, and indigestion.

Mindful eating is about paying full attention to your food and the eating process. Studies show that practicing mindfulness can help reduce digestive issues, especially for those with conditions like ulcerative colitis or IBS.

Here are some tips for eating mindfully:

• Eat slowly.
• Turn off distractions like the TV and put your phone away.
• Take a moment to appreciate how your food looks and smells.
• Choose each bite thoughtfully.
• Notice the texture, temperature, and taste of every bite.

7. Chew your food

Digestion actually starts in your mouth. When you chew your food well, it breaks into smaller pieces, making it easier for your digestive system to handle.

Not chewing properly can lead to less nutrient absorption. But when you take the time to chew thoroughly, your stomach has less work to do in turning solid food into the liquid that moves to your small intestine.

Chewing also creates saliva, which helps begin digesting carbs and fats right in your mouth. Once the food reaches your stomach, saliva mixes with it, helping it pass more easily into your intestines.

Chewing well ensures you produce enough saliva, which can help prevent issues like indigestion and heartburn. Plus, chewing has been found to reduce stress, which is another way it can benefit digestion!

8. Get moving

Regular exercise is a fantastic way to boost your digestion.

Exercise and gravity work together to help move food through your digestive system. So, a short walk after a meal can really help get things moving.

Research shows that light to moderate exercise can speed up digestion, while more intense workouts might have the opposite effect.

Gentle exercises like Qigong, walking, and other physical activities have been shown to relieve constipation. Plus, exercise might help with inflammatory bowel diseases by reducing inflammation in your body. So, staying active is great for both your digestion and overall health!

9. Slow down and listen to your body

When you eat too quickly or without paying attention to your hunger and fullness signals, it’s easy to overeat and end up with gas, bloating, or indigestion.

It’s often said that it takes about 20 minutes for your brain to catch up and realize you’re full. While the exact time might not be scientifically proven, it’s true that it takes a while for the hormones triggered by food to reach your brain.

So, eating slowly and paying attention to how full you feel can help prevent common digestive issues.

Eating too fast is linked to more digestive problems, like pain, bloating, nausea, and gas. By taking your time with meals, you might feel better and avoid these symptoms.

10. Consider lifestyle changes

Certain habits, like smoking, drinking alcohol, and eating late at night, can really affect your overall health and might be behind some common digestive problems.

Smoking:
Smoking can lead to GERD (gastroesophageal reflux disease), and research shows that quitting smoking can help ease acid reflux. It’s also linked to stomach ulcers, more surgeries for people with ulcerative colitis, and even gastrointestinal cancers. If you smoke and have digestive issues, quitting might make a big difference.

Alcohol:
Drinking alcohol boosts acid production in your stomach, which can cause heartburn, acid reflux, and stomach ulcers. Heavy drinking can even lead to bleeding in your digestive tract. Alcohol is also linked to inflammatory bowel diseases, increased gut permeability, and bad changes in gut bacteria. Cutting back on alcohol could help improve your digestion.

Late-night Eating:
Eating late at night and then lying down can lead to heartburn and indigestion. Your body needs time to digest food, and gravity helps keep it moving in the right direction. When you lie down, the food in your stomach can rise up and cause heartburn. If you often have digestive issues before bed, try waiting three to four hours after eating before hitting the pillow. This gives your body time to digest properly.

11. Incorporate gut-supporting nutrients

Certain nutrients can help keep your digestive system in check.

Probiotics:
Probiotics are good bacteria that can improve your digestion. They help break down fibers that might otherwise cause gas and bloating. Studies have shown that probiotics can ease symptoms of bloating, gas, and pain in people with IBS. They might also help with constipation and diarrhea. You can find probiotics in fermented foods like sauerkraut, kimchi, and miso, as well as in yogurts with live cultures. They’re also available in capsule form. While research is still ongoing, some studies suggest that certain probiotic strains, like Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus, might reduce IBS symptoms.

Glutamine:
Glutamine is an amino acid that supports gut health. Some research suggests it might help reduce inflammation and improve gut barrier function, but we need more studies to be sure. You can boost your glutamine levels by eating foods like beef, eggs, and tofu. Glutamine supplements are also available, but it’s best to check with your healthcare provider before starting them.

Zinc:
Zinc is a key mineral for a healthy gut. A lack of zinc can lead to digestive problems. Supplementing with zinc can help treat issues like diarrhea, colitis, and leaky gut. The daily recommended amount is 8 mg for women and 11 mg for men. Good sources of zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds.