Your diet and lifestyle play a huge role in your gut health. Occasionally experiencing stomach upset, diarrhea, and constipation is normal, but you should be concerned when these symptoms occur frequently. It’s also worth noting that a breakdown in your digestive function may compromise nutrient adsorption, leading to further health risks. Fortunately, these tips can improve your digestion naturally.
- Chew your food well
Chewing your food properly is crucial for avoiding indigestion, yet many frequently ignore this. You should swallow your food only after thoroughly breaking it down. Saliva has enzymes to aid digestion in the mouth, and it can work effectively when you chew more. On the other hand, gulping down your food compromises the digestive process, so take things slow and chew your food well.
- Boost your stomach acid
If you find yourself struggling with heartburn, bloating, and gas, the chances are that you have very little stomach acid. One natural method to address this is to add fresh lemon juice to your water or drink a teaspoonful of apple cider vinegar with water each morning. This will give you an optimal stomach acid level to boost protein digestion in your stomach.
- Eat enough fiber
Eating more fiber or roughage is a healthy habit to aid digestion. Rich fiber diets help prevent constipation. Brown rice, fruits and vegetables, beans, and oats are great sources of this substance. However, understand that cereals and grains may cause bloating and irritable bowel syndrome for some people. Therefore, consider getting your fiber from fruits and veggies if that’s the case.
- Use prebiotic, probiotic, and postbiotic supplements
Some special nutrient supplements, such as prebiotics, probiotics, and postbiotics, can support your digestive tract. Probiotics are useful bacteria that improve digestion by breaking down indigestible fibers, helping prevent gas and bloating. While the 3 P’s of biotics (prebiotics, probiotics, and postbiotics) play important roles in gut health, a good prebiotic is more important. Taking high-quality options will enhance the effectiveness of your probiotic supplement. You can check out prebiotic vs probiotic supplements for more information on their differences. Probiotics exist in fermented foods, including yogurt, kimchi, and sauerkraut.
- Exercise
Staying active is a proven tip to improve your digestion. Exercise and gravity support food movement through your digestive tract. That means taking a walk after eating may assist your system in moving things along. It can also minimize inflammation, helping prevent inflammatory bowel conditions. Although low and moderate exercise can speed digestion, intense and longer workouts may slow digestion. Therefore, choose your exercises wisely.
- Drink plenty of fluids
Good hydration is important for your gut health. Water boosts the passage of waste through your digestive system, helping soften fecal matter. Fiber absorbs water like a sponge, and you will likely experience constipation without enough fluid. One way to ensure you are taking enough fluids is to drink one glass of water after each meal.
- Reduce your fat intake
Fatty foods like burgers and chips are difficult to digest and can cause heartburn, so reduce your fat intake for a healthy gut. Consider eating lean meat and fish and cutting back on greasy food for the best results.
