Top Tips to Improve Digestion Naturally
Good gut health is imperative for optimal health and well-being. Digestion is one of the most important things your body does. You need food and nutrients to survive. When digestion isn’t functioning well, your body can’t effectively absorb nutrients, which lowers your energy levels and can lead to a weaker immune system. It can also cause discomfort, bloating, irregular bowel movements, and nutritional deficiencies.
So, if you are struggling with your digestive system, here are my top natural tips, which aren’t all food-related, to enhance and support your gut without relying on medication or supplements.
Eat mindfully: Take your time eating your food. With our lives becoming so busy, we often forget to stop, breathe, and enjoy the foods we are eating. Eating slowly allows your body to digest the food and absorb the nutrients more effectively and properly. It also helps you become more aware of when you are full, which prevents overeating.
Chew your food: This goes hand in hand with eating mindfully. Chewing your food helps out your digestive system more. It breaks down your food into smaller pieces, exposing it to salivary enzymes, which help extract the nutrients within the food. Chewing your food more also helps support more efficient digestion and can reduce the chances of indigestion and discomfort from eating too much or too fast.
Move that body: Regular exercise promotes healthy digestion by stimulating the muscles in the digestive tract and encouraging bowel movements. Aim for at least 30 minutes per day.
Hydration: Adequate filtered water intake is fundamental to optimal digestion. Basically, it helps move waste products out of your body. Water helps soften stool, making it easier to pass, and aids in the breakdown of food. Make a conscious effort to drink plenty of filtered water throughout the day, ensuring your body has the hydration it needs for smooth digestive processes. A drink bottle can help increase your water intake. Before you snack, have a glass of water and see if you are thirsty.
Sleep: Lack of sleep can disrupt digestive hormones and lead to issues like constipation, acid reflux, and inflammation in the gut. It can also alter the composition and diversity of the gut microbiota. Aim for 7-9 hours of quality sleep per night.
Stress: Chronic stress can negatively impact digestion by slowing digestion, leading to symptoms like bloating, cramping, and constipation. Incorporate stress-management techniques such as meditation, deep breathing exercises, or yoga to create a more harmonious balance between mind and gut connection.
Look at your diet: What are you eating? A diet high in processed foods, sugar, and unhealthy fats can disrupt digestion and cause inflammation in the gut. Instead, focus on whole, nutrient-dense foods. These include:
Fibre-rich foods: (fruits, vegetables, whole grains, legumes and nuts). These foods add bulk to your stool and aid in regular digestion. Aim for at least 25-30 grams of fibre per day. It helps with waste elimination, supports healthy cholesterol levels and also helps with making you feel fuller for longer.
Probiotic foods: Probiotics are beneficial bacteria that promote a healthy gut microbiome. Incorporate probiotic-rich foods such as yoghurt, kefir, sauerkraut, kimchi, and kombucha into your diet to support digestive health. These foods are rich in probiotics, fostering a healthy balance of beneficial bacteria in your gut. When you start to incorporate some of these probiotic foods, please start small as they are functional foods, and if you overconsume them, your stomach may be overwhelmed, leaving you feeling a little uncomfortable.
Herbal teas: Certain herbal teas have been traditionally used to aid digestion and soothe gastrointestinal discomfort. Peppermint, ginger, chamomile, and fennel teas are known for their digestive benefits and can help relieve symptoms like bloating, gas, and indigestion.
Avoid overeating or eating constantly: Overeating can overwhelm your digestive system and lead to discomfort, bloating, and indigestion. The same goes for constantly eating. Your digestive system doesn’t like this, as it needs a period of time to digest and empty fully. Aim for a regular meal routine with about 3-4 hours in between. Consuming meals and snacks consistently throughout the day can help keep your digestive system in top shape. Avoiding large meals before bedtime can also prevent discomfort and digestive issues.
Listen to your Body: Listening to your body is a skill that involves tuning into its subtle cues and signals and acknowledging both its physical and emotional needs. Pay attention to how your body reacts to different foods and eating habits. Everyone's digestive system is unique, so listening to your body's signals and adjusting your diet and lifestyle is essential. Avoid foods that trigger digestive discomfort and prioritise habits that promote digestive health. Practising mindfulness through activities like meditation or being present in the moment can further enhance your ability to listen to and honour what your body tells you.
By implementing these natural strategies, you can support your digestive health and improve your overall well-being. Remember to be patient and consistent, as changes to your digestion may take time. Listen to your body and adjust to find what works best for you. You can enjoy better digestion and a happier, healthier life with time and effort.