Have you ever eaten something and found yourself feeling bloated for the rest of the evening or suffering from stomach pains that seem to linger? Digestive disorders are common, and millions experience them all day, every day. When complications like these arise, even the simplest, most manageable of situations can become overly burdensome. The good news is there’s no need to buy pricey items or investigate an expansive meal plan to ease discomfort; by incorporating small, accessible lifestyle changes into your daily routine, you can improve digestive wellness and feel refreshed. The gut drives so much in daily life—from mood to immune function—why wouldn’t you want to give it a helping hand?
In this article, I’ll walk you through eight simple steps to improve your digestive health. These tips are easy to follow, backed by science, and designed to fit into your busy life. Whether you suffer from an inefficient digestive system or pride yourself on being a healthy human but wanting to learn precautionary measures for the future, this is the book for you. Simple application of these aspects will show you how much better you can feel.
Step 1: Eat More Fiber-Rich Foods
Foods that contain fiber are critical for proper functioning of one’s digestive system. Fiber can help keep things regular, avoid constipation, reduce that pesky feeling of bloating, and even alleviate other conditions associated with a dysfunctional digestive tract. One of the problems, however, is that many people—without realizing it—do not eat enough fiber. This can be changed quite easily with some simple adjustments. There are plenty of fiber-rich foods to eat, from fruits to vegetables to legumes and whole grains. For example, an unpeeled apple has about four grams of fiber; one cup of cooked lentils has about sixteen.
Start by incorporating one or two high-fiber foods into every meal. For breakfast, swap white bread with whole grain or stir berries into your yogurt. If your current diet has very little fiber, gradually make the increase so you don’t wind up with gas or bloating. Also, make sure you’re drinking plenty of water, as it helps fiber do its job. Women need approximately 25 grams of fiber daily, while men need about 30 grams. Don’t worry about having the exact amount—just try to eat more plants and your microbiome will thank you.
Why does fiber matter so much? Fiber acts as a feast for the good bacteria living in your gut. It’s beneficial for digestion, can enhance immune function and decreases the chances of developing serious gastrointestinal issues, like colon cancer, later in life. So take a detour to the grocery store and stock up on high-fiber items—it needs to be done.
Step 2: Drink Water Daily
The less hydrated you are, the worse your digestion becomes. Without the proper amount of water, your body cannot effectively break down the food consumed, leading to constipation and dry stool. Water helps mix the food in your stomach and allows the intestines to work better.
It’s generally suggested that everyone drink eight 8-ounce glasses of water a day, but this varies by size, activity level, and environmental temperature. If you’re exercising or it’s a hot day, you’ll need more! Invest in a reusable water bottle so you can always fill it up and sip it throughout the day. If plain water bores you, squeeze some lemon or add cucumber for flavor.
Other than water, other acceptable drinks include herbal teas or watered down fruit juices for hydration, just avoid all excess sugar sodas or caffeinated drinks. The former are bad for your stomach and the latter might dehydrate you over time. If you’re ever unsure how much you should be drinking, look at your pee. It should be a light yellow without being dark in color to indicate dehydration. It’s easy to forget about hydration, but don’t! It’s an easy fix that goes a long way in helping your digestive system work naturally. Don’t skip it!
Step 3: Eat Slowly and Chew Your Food
Does your life involve you eating on the go, quickly and distracted? If you’re frantic at meal times, you’re inadvertently stressing your digestive system out without realizing it. Eating slowly is one of the easiest ways to improve digestion. When you eat slowly and chew your food, you break your food down into smaller particle formations. This makes it easier for your stomach and intestines to breakdown and process what’s consumed.
Moreover, chewing makes sure that saliva interacts with the food. Saliva is filled with digestive enzymes that help breakdown carbohydrates and it makes sure that the stomach doesn’t have to work as hard. Eating slowly also gives time for your brain to catch up with your stomach—giving you gastro-intestinal signals that tell you when you’re full faster than if mindless eating overstuffed you before your brain can comprehend the situation.
Therefore, the next time you eat, try putting down your fork between every bite. Aim to chew every morsel 20-30 times. While it might feel unnatural, your body will appreciate the efforts! Moreover, eating slowly allows you to enjoy your food—you’re able to taste everything. For those who eat on the go 24/7, at least take 15 minutes to get away from distractions such as your phone and television to enjoy and digest your food properly. You might find it easier to breakdown what you’ve consumed afterwards!
Step 4: Add Probiotics to Your Diet
Probiotics are live microorganisms that confer many health benefits on the body, especially the digestive system. “Good bacteria” refers to natural probiotics occurring in the intestine that keep things in balance and reduce gastrointestinal discomfort like bloating, diarrhea or irritable bowel syndrome. Probiotics can be found in yogurt, kefir, sauerkraut, kimchi and kombucha.
Not all fermented foods contain probiotics so it’s important to read labels and choose fermented products that say “live and active cultures.” If you’re not fond of naturally fermented foods and beverages, you can buy probiotic supplements; it’s best to talk to your doctor, however, as certain probiotics are better for certain conditions than others. Some are very potent and most people don’t need them.
Though you may not want to eat fermented foods every day (a few times a week is ok) there are ways to easily incorporate them into daily meals. Have plain yogurt for breakfast one day or have pickles as a snack another. Probiotics work best with prebiotics—foods like bananas, onions and garlic—that feed healthy bacteria. Make a probiotic-friendly parfait with plain yogurt and sliced bananas! It’s delicious and keeps your belly happy.
Step 5: Limit Processed Foods
While chips, fast food and candy are delicious, the body can’t digest processed foods. Chips and candy are low in fiber, while fast food is high in bad fat, excess sugar and artificial ingredients that overtime disrupt gut microbes creating bloating or inflammation.
Instead, eat whole foods as close to their natural state as possible. Fresh fruits and vegetables, lean protein, and whole grains. This isn’t a forever thing with processed foods—but processed foods should be used sparingly a few nights a week. For example, instead of chips, have a handful of nuts. Instead of frozen pizza, make your own with your favorite toppings and some veggies.
Cooking at home helps you know what goes into your food. It doesn’t have to be complicated. Cooking simple stir-frys and salads are effective. When you use pre-packaged food from the store, see what’s in it. If there are a ton of ingredients you can’t pronounce, it’s probably not gut-beneficial. You’ll feel less lethargic and more energized when you use fewer processed foods.
Step 6: Lower Stress Levels
Stress can wreak havoc on your gut. When you stress out, your body goes into a “fight or flight” response, which stops digestion. If you’re not careful, this can lead to discomfort like an upset stomach or random bout of diarrhea. In the long term, stress shows itself as gut health problems like irritable bowel syndrome.
That said, you don’t have to meditate for hours every day to create a stress-free life—but finding things you can do on a daily basis that calm your body will be good for your gut. Start small; when you feel overwhelmed, try five deep breaths or notice what stresses you out. Take a brief five walk if you can spare ten minutes. Many people find yoga relieving, and others de-stress by reading or listening to music.
Another way to mitigate stress is to establish a healthy sleep routine. With so much anxiety, sleep has been compromised, and without proper rest, stress levels will only continue to rise. Try shutting off the screens one hour before bed and having a cup of chamomile tea. If stress becomes overwhelming, talking to a friend or therapist can go a long way. The mind/body connection is real—just as the gut/brain axis is real—so prioritize mental health just as much as clean eating.
Step 7: Get Regular Exercise
Exercise is not just for strong muscles; it’s good for your gut, too. When you engage in physical activity, it stimulates your intestines and helps pass food through your system. Exercise can decrease bloating and keep you regular. Furthermore, exercise decreases stress, and since we know stress is bad for the gut, this is yet another reason to incorporate regular exercise into your weekly routine.
You don’t have to become an Olympic athlete to reap the benefits of exercise; just 30 minutes of moderate activity on most days of the week will do the trick. Brisk walking counts—as does biking, swimming and even dancing in your living room. If you’re a novice, you have to start somewhere; try 10-minute sessions and gradually work your way up.
It’s also easy to get regular exercise by incorporating it into your daily routine. Take the stairs when possible instead of the elevator, or stretch while watching TV. If you’re at a desk, stand up every hour and walk around for a minute or two. Regular exercise not only helps your gut, but also helps your body and mind function better, so take a walk right now!
Step 8: Listen to Your Body
Your body is always conveying what it wants and doesn’t want. Occasionally signals are missed, but learning the patterns your stomach follows after consumption can show meal tendencies. For example, do you realize you’re more tired or more bloated after certain things? Do you think a snack is better than three square meals?
Try keeping a simple food journal for one week, documenting each meal and how you feel afterward. You might find that dairy rubs you the wrong way or fettuccine alfredo makes you gassy. If you suspect any food sensitivities, mention them to your physician or registered dietitian before eliminating anything. They can help find the source without robbing your body of essential nutrients.
In addition, honor hunger and satiety cues. Overeating can be taxing on digestion, while not eating can lead to irregular bowel movements. It takes time to learn how to listen to your body, but ultimately it’ll be one of the best ways to keep your digestion happy.
Conclusion
You don’t need to go crazy or change everything overnight to enhance digestion. These eight simple steps—more fiber, increased hydration, chewing thoroughly, adding probiotics, decreasing processed foods, reducing stress, increasing movement, and listening to your body—can transform how your gut feels and functions. They’re affordable, easily executed ideas that aren’t difficult to integrate into daily lifestyle. Not only do they promote gut health; they give you energy, help keep your immune system as strong as possible and brighten your day when you’re in a better mood.
Select one or two of these steps that feel natural for you. Maybe you’ll begin munching on high fiber veggies or maybe you’ll commit to a ten minute walk after dinner. Small efforts make a big impact and soon enough, you’ll be feeling more energized. Your microbiome works hard for you everyday—it’s time to return the favor. Start today for a happy gut!