Many people develop digestive issues such as heartburn, bloating, and constipation. Fortunately, specific lifestyle changes can improve digestion and reduce these symptoms.
Digestive health is vital because more than half of your immune system is in your gastrointestinal tract
Eat Whole Foods
Everyone has digestive symptoms occasionally, but chronic issues like acid reflux, bloating, and constipation can disrupt daily life. Changing your diet and drinking more water can help reduce these symptoms. Eating whole foods that are minimally processed and rich in nutrients is vital for your gut health.
Whole foods are high in fiber, which helps with digestion. Eat plenty of vegetables, fruits, legumes, and whole grains. Choose grass-fed or organic meat, and eat a small amount of seafood. Look for 'whole' in the ingredient list, and avoid added sugar, salt, and artificial flavors. Consuming more foods rich in soluble and insoluble fiber, such as oats, beans, avocados, and pumpkins, is also a good idea. Try adding ginger root to your diet for anti-inflammatory benefits.
Eat Slowly
Eating slowly is a simple habit affecting weight management, mood, and digestive health. When you eat quickly, you may not notice when your stomach is complete, which can lead to overeating.
You may also miss out on your food's aroma, texture, and flavor if you eat too fast. Additionally, your body doesn't get the signals to slow down when you eat too quickly.
Digestion starts in your mouth, so chewing your food thoroughly is crucial for a healthy gut. Aim to chew each bite 20-30 times before swallowing. This will improve digestion and prevent digestive issues like bloating, gas, and heartburn. Drinking water will help reduce indigestion, too. Aim for at least six glasses a day. If you're struggling with digestive problems, talk to your doctor about making healthy changes.
Drink Water
Drinking water is a simple tip to keep your digestive system working as it should. Drinking water will hydrate you and help your body break down food and absorb nutrients.
If you're dehydrated, your gut lining can become more permeable, which allows undigested foods and harmful bacteria to flow into your bloodstream. Drinking water throughout the day is one of the best ways to keep your gut hydrated and reduce symptoms like bloating and gas.
Hydration also helps to prevent constipation. Most cases of constipation are caused by dehydration, so drinking plenty of water can improve digestion and promote regular bowel movements. Staying hydrated is essential to your overall health, so drink water (hot or cold) every time you eat! Your stomach and digestive tract will thank you.
Avoid Caffeine
Drinks such as coffee, tea, and soda contain caffeine which can harm your gut health. Caffeine stimulates the colon and intestine and can increase gas production. This may lead to bloating and cramping. It also can worsen acid reflux symptoms like heartburn.
Studies suggest that consuming large amounts of caffeine can reduce the number and variety of bacteria in your gut. This can lead to dysbiosis, where you have too many harmful bacteria and insufficient good ones.
Also, the sugar in some caffeinated drinks can promote dysbiosis by feeding harmful bacteria. This is because the low-calorie sweeteners (like xylitol, erythritol, and sucralose) aren't digested and are fermented by gut bacteria to produce gases that can cause stomach pain, cramping, and bloating. They can distend the intestines and draw in water, forming gas.
Take Fiber Supplements
It's well known that fiber is essential for good digestion. It helps create bulk in the stool, encourages bowel regularity, and promotes gut motility. It also helps feed the healthy bacteria in your gut.
Eating whole foods is the best way to increase fiber in your diet. Leafy greens and whole grains are a great source of fiber, as are fruits, vegetables, beans, and nuts. You can also add a powdered fiber supplement like psyllium or methylcellulose to water and drink that throughout the day.
However, if you have digestive issues that don't respond to these lifestyle changes, consult your doctor for a diagnosis and treatment plan. Digestive problems can be very uncomfortable and disrupt your daily routine. Some of them can even be life-threatening. Talk to your doctor today.
Drink Chamomile Tea
For many, it's a relaxing and soothing ritual to wind down in the evening with a warm cup of chamomile tea. It may also promote better sleep and digestion. Chamomile is a flowering herb used for centuries to treat various health conditions. It contains antioxidants that may help prevent certain diseases.
Studies suggest drinking chamomile tea before meals can alleviate digestive problems such as gas, bloating, nausea, and heartburn. It can also improve blood sugar control and lower triglyceride levels, which helps reduce cardiovascular disease risk.
Other herbs that can be used to improve digestion include fennel, cumin, and black pepper. They all contain anti-inflammatory and antispasmodic properties that relieve stomach pain and indigestion. They can also decrease bloating, constipation, and diarrhea. You should drink chamomile tea in moderation and consult a doctor if you are pregnant or breastfeeding.
Drink Turmeric Tea
Turmeric tea is a warm beverage brewing grated or dried turmeric root or store-bought turmeric in hot water. It has anti-inflammatory properties and is high in antioxidants. It also contains ginger, which is another natural digestive aid. Lastly, it has a moderate amount of fiber.
It's safe for most people to drink, but it's essential to consult a doctor before consuming it if you are pregnant or breastfeeding. Also, it's best to avoid it if you take blood thinners, as turmeric may interact with them. Some people have sensitivity to turmeric and may experience a skin rash, upset stomach, or itching. If you're sensitive to these symptoms, skip this tip and go with the other digestive tips. But for most people, drinking this turmeric tea regularly can help prevent digestive issues and improve overall health.
Drink Probiotic Yogurt
Yogurt is a widely-consumed dairy product known for its creamy flavor and stellar nutrient profile. It's also often touted for its probiotics, which are live bacterial cultures that support digestive health.
Probiotics are essential for keeping the gut bacterial community healthy. An imbalance can lead to digestive issues, such as constipation and diarrhea.
Try eating more yogurt, which is rich in both probiotics and calcium. It's also easy to get more of the prebiotics your gut bacteria need. Or, go for something like kefir, which is fermented milk that contains more strains of bacteria than yogurt.
Eat Aloe Vera
Drinking aloe vera juice can help relieve heartburn. It can also treat constipation by promoting bowel movements. However, it's essential to drink the juice in small amounts and never overdo it. You should also talk to your doctor before consuming it if you take any prescription or over-the-counter medications.
Peel a fresh aloe leaf and trim off the pointed ends to make aloe vera juice. Cut the leaves into slices and use a spoon to scoop out the gel inside. Mix the gel with water and add sugar or fruit for the desired flavor. You can also buy aloe vera juice at most grocery stores. However, you can save money by making it at home. This is a great way to get the benefits of aloe vera without all the added costs and chemicals. Keeping a daily journal of your digestive issues could help pinpoint foods irritating your stomach.
The Bottom Line
Digestive health is vital because more than half of your immune system is in your gastrointestinal tract. The foods you eat and your overall lifestyle significantly impact how well your digestive system functions. Dieticians recommend aiming to eat meals and snacks around the same time each day to help your digestive system function properly. Avoid skipping meals, as this can cause your digestive system to overwork and result in bloating or gas.
