12 Ways You Can Naturally Improve Your Digestive System Health

There can be several reasons for digestive issues, including genetics, problems with the immune system, or simply the food you eat. Ways to naturally improve digestion include by eating healthy fats, staying hydrated, choosing whole grains, and employing other healthy habits.

Not all fats in foods are created equal. Foods rich in healthy fats, like omega-3, help improve the diversity of your gut biome. This includes all the helpful microbes that live in your stomach and intestines and aid digestion. A diverse gut biome is linked to better overall health and less risk of chronic diseases. Good sources of healthy fats include:

• Avocado
• Oily fish
• Walnuts
• Seeds
• Olive oil

You already know that water has many health benefits, one of which is helping with digestion. Drinking enough water helps to keep your bowel movements regular and helps to break down the food in your stomach. Water and liquid keep your stool soft, which can help prevent constipation. How much water you need in a day depends on a few factors, but many experts agree that drinking eight glasses daily is a great way to support gut health.

Carbohydrates made with heart-healthy whole grains have much more fiber than refined carbs. These whole grains can contribute to your daily dose of recommended fiber, which should be at least 25 grams daily for proper colon function. 70% of your immune cells live in your gut, and when they break down fiber, they create short-chain fatty acids. These keep your colon running smoothly.

Eating clean, whole foods and cutting out processed stuff is a great move to improve digestive health. Emulsifiers are food additives in products that extend their shelf life. However, when emulsifiers break down in your gut, they break down like sugars. This negatively impacts your gut microbiota and can cause inflammatory diseases. Sticking to a balanced diet low in processed food helps to promote gastrointestinal health.

Not getting a good night’s rest is linked to digestive disorders. In turn, these disorders can keep you from sleeping well. People who get enough sleep are less likely to be obese, which can also cause digestive problems. Aim to get between 7 to 9 hours of sleep each night, with your last meal at least four hours before you go to bed.

Regular exercise each week can reduce bloating and other digestive problems. Exercising and drinking a good amount of water each day helps to flush out your system and keep your bowel movements normal. Keeping fit may also help maintain a normal body weight, which can also support gut health.

There are two kinds of fiber: soluble and insoluble. Insoluble fiber is the one that helps keep you regular, Whole grains are a great source of fiber, but there are plenty of other ways. Fruits, vegetables, and lentils are all rich in fiber, which helps to stave off constipation. In addition to helping maintain regular bowel movements, fiber can help you stay full for longer, which can contribute to maintaining a healthy weight while soluble fiber can help reduce bad cholesterol. Eating various foods rich in fiber can provide your body with both kinds.

Certain substances and habits can hurt your digestive health. Caffeine and alcohol are both stimulants, which can cause digestive problems. While they may not be harmful in moderation, you shouldn’t have excessive amounts of either. People with digestive health issues should limit their intake of them.

If you’re a smoker with digestive health issues, quitting can help. Not only is smoking bad for your health in many other ways, but this habit is linked to several GI issues, including:

• Heartburn
• Acid reflux
• Peptic ulcers
• Gastrointestinal cancers
• Crohn’s disease

While it seems complicated, your doctor or pharmacist can advise you on how to quit smoking for good.

Greasy, fatty foods are just a couple of the culprits known to cause stomach aches and heartburn. Eating lean meat or fish, especially grilled, can help with this. Foods high in fat, like red meat, can cause colon contractions and produce bacteria in the colon. These bacteria then create chemicals known to clog arteries.

Besides fiber for gut health, other foods that may help are fermented foods that are rich in probiotics. Probiotics are good bacteria that naturally occur in your gut. These bacteria aid in digestion by alleviating symptoms of irritable bowel syndrome (IBS) and traveler’s diarrhea.

Foods like yogurt and kefir are dairy products that are rich in probiotics. Other sources include pickled foods like kimchi, pickled ginger, and sauerkraut. An alternative is taking a probiotic supplement, which is available in many health food stores. You will need to take the supplement every day for about four weeks until you start to see results.

Don’t rush through your meals. Instead, take the time to chew your food thoroughly. Food that’s completely chewed better mixes in with your saliva, which makes it easier to digest. Saliva has lots of different enzymes that help to start the digestive process. Additionally, taking the time to eat your meal instead of plowing through it gives your stomach more time to recognize when it’s full. This can prevent overeating, a source of tummy troubles. Putting these skills into practice can help you become a mindful eater. Mindful eating allows you to really enjoy your food and the process of consuming it.

High levels of stress are known to trigger digestive health problems. Finding healthy ways to manage your stress, like through exercise, meditation, or yoga, are good for both your body and your digestive health. If you’re struggling with anxiety or depression, reach out to your healthcare provider for help.