Top 13 Ways To Keep Your Digestive System Healthy

Improving digestion can be achieved through home remedies including adjustments to one’s diet and lifestyle. Several factors, such as gastrointestinal conditions or stress, are commonly associated by doctors with poor digestion.

Digestive issues are typically not unusual, and potential triggers could vary from digestive ailments to certain types of cuisine. Typically, symptoms like changes in bowel habits or stomach cramps resolve themselves with time, although a number of basic at-home solutions may help alleviate discomfort.

What causes poor digestion

Listed below are some possible reasons for inadequate digestion.

Digestive diseases

Poor digestion can be a result of illnesses that impact the gastrointestinal system. Some typical indications of such diseases are:

Alterations of the bowel function causing discomfort and abdominal pain, commonly known as irritable bowel syndrome (IBS).

IBS is a frequently occurring gastrointestinal condition, affecting roughly 10-15% of American adults. Those with IBS often encounter fluctuations in their bowel movements in reaction to stressors, such as traumatic experiences during childhood, challenges with mental health, or bacterial infections.

refers to a group of chronic conditions that cause inflammation in the digestive tract. IBD is a set of long-term diseases that result in inflammation in the gastrointestinal system.

There are two types of IBD, namely ulcerative colitis and Crohn’s disease.

The abnormal immune system reactions cause inflammation and ulcers on the lining of the large intestine leading to Ulcerative colitis (UC). UC affects around 600,000–900,000Trusted Source individuals in the United States.

Over 500,000 individuals in the United States suffer from Crohn’s disease, a gastrointestinal disorder characterized by inflammation and irritation of the digestive system.

Other causes of poor digestion

Consuming foods that have undergone significant processing, such as frozen meals or hot dogs, can have adverse effects on digestion. These types of foods can cause a rise in blood sugar levels and lead to inflammation, ultimately contributing to poor digestion.

A person with food intolerance may experience difficulty in digesting certain foods, leading to various reactions like bloating or diarrhea.

Digestive problems can also be caused by medication such as antacids and antibiotics. These are considered side effects and will typically resolve after discontinuing use. Pain relief medication, particularly opioids, can also have negative effects on the digestive system.

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Insufficient water intake can result in digestive problems such as constipation, as it causes the stool to harden and decreases bowel movements.

Increased levels of stress can have adverse effects on digestion. Excessive stress or anxiety may result in inflammation or diarrhea in specific instances, and it can aggravate symptoms of IBS or IBD.

Individuals who have diabetes may encounter elevated levels of glucose in their bloodstream, potentially leading to gastroparesis—an ailment that affects the process of digestion.

If you are encountering indications of indigestion, it is advisable to seek medical advice to identify the underlying cause.

Home remedies for poor digestion

If an individual is suffering from severe or persistent digestive issues, it is advisable to seek medical advice. Nevertheless, there are a number of home remedies available to alleviate mild digestive problems.

1. Relaxation

The experience of stomach discomfort before a significant event like an exam is widespread, but if stress persists, it can disrupt the connection between the gut and the brain, leading to persistent issues. Physical and mental health are linked, so reducing stress can have a beneficial effect on both. The American Psychological Association suggests three fundamental strategies for stress management:

having a good support network
exercising regularly
getting enough sleep

On a hectic day, one may feel the urge to quickly eat their meal, but doing so may result in an upset stomach. It is important to set aside some time to unwind, especially prior to and following a meal.

2. Drink mint tea

For relieving nausea and indigestion, mint tea is a natural homemade remedy. Follow these steps to make a quick and easy mint tea:

Set aside 5–10 peppermint or spearmint leaves.
Boil 1 cup of water and leave it to cool slightly.
Pour the water over the leaves and steep for 3–5 minutes.
Add a slice of lemon or a small amount of honey, if desired.

Peppermint oil extracted from leaves has demonstrated potential in providing short-term relief of IBS symptoms, such as stomach pain, according to recent studies. Nevertheless, further investigation is essential to comprehensively comprehend the underlying scientific basis for this effect.

3. Exercise

Healthy digestion can be aided by engaging in mild physical activity. Remaining upright and moving enables food to be propelled through the digestive tract by gravity. For instance, taking a leisurely stroll around the area can alleviate bloating and diminish sensations of satiety.

Engaging in physical activity enhances the circulation of blood to the muscles situated in the digestive system, which facilitates the movement of food throughout the gastrointestinal tract.

4. Reduce gas

Swallowing air during meals or beverages can result in gas production, as can the digestive process itself. If gas builds up in the intestines, it can cause bloating and abdominal discomfort. Despite being beneficial at an adequate level, excessive gas can result from certain habits that cause excessive air intake, elevating gas levels in the body. Swallowing air while indulging in various activities, such as the following, is included in these habits:

chewing gum
drinking carbonated drinks
eating too quickly
wearing dentures that do not fit well

There are specific foods that produce a greater amount of gas as they pass through the digestive system. Examples of such foods are:

When the belly is rubbed gently, it can aid in the movement of gas through the body, ultimately minimizing feelings of stomach discomfort and bloating.

5. Try fermented foods

Fermented foods are partially or fully decomposed by microorganisms like bacteria, which not only aid in the preservation of the food, but also have potential benefits for the digestive system.

The gut harbors bacteria naturally, some aid in the digestion process while others can disrupt digestion if present in excess. The inclusion of bacteria in fermented foods can potentially promote a healthy digestive system.

Certain types of foods that have undergone fermentation are:

probiotic yogurt
sourdough bread
sauerkraut
kefir
miso

The inclusion of these foods in one’s dietary intake could potentially enhance digestion. Further investigations are necessary to gain a deeper understanding of the impact fermented foods have on the gut microbiome.

6. Eat more fiber

Including fiber in your daily diet has numerous health benefits, such as reducing the risk of heart disease and lowering cholesterol levels. Additionally, it promotes healthy digestion by regulating bowel movements. The Dietary Guidelines for Americans 2020–2025 recommend that adults consume approximately 30 grams of fiber daily.

Foods that are high in fiber include:

To ensure the easy passage of fiber through the digestive system, it is important for an individual to consume adequate fluids.

7. Keep a food diary

Digestive issues can be caused by certain foods and beverages. The triggers may differ among individuals, and it may be useful to maintain a food diary to pinpoint the culprits. Record any digestive issues that occur after eating, snacking, or drinking and eliminate items that may be problematic from the diet to evaluate if symptoms improve.

It is recommended to seek the guidance of a nutritionist prior to making any significant adjustments to one’s diet. Additionally, maintaining a food diary can assist medical experts in gaining a clearer picture of the individual’s circumstances, leading to more tailored recommendations.

8. Avoid trigger foods

Different people may have varying reactions to certain foods, but there are some foods and beverages that tend to pose digestive issues for many individuals. These can include:

processed foods
spices
fried foods
acidic foods, such as vinegar and citrus fruits like oranges
sweeteners, such as fructose
alcohol
caffeine

By reducing the consumption of these items, digestion can be enhanced. Fast foods and pre-packaged meals have high levels of sugar, salt, and saturated fats, which can be difficult to digest and lead to issues like gas and constipation.

9. Eat whole foods

Whole foods possess a wealth of nutrients, and minimal processing is associated with a variety of health benefits.

On the flip side, the refined carbohydrates, saturated fat, and food additives prevalent in the standard Western diet are frequently found in heavily processed foods. Research has linked the consumption of processed foods to a higher likelihood of developing digestive disorders.

It has been proposed that various food additives, such as glucose, salt, and other substances, may lead to an elevation in gut inflammation. Such inflammation can have negative effects on the intestinal barrier function, resulting in heightened gut permeability. This, in turn, may be a contributing factor in the development of various health ailments.

Processed foods have the potential to include harmful trans fats, which were primarily sourced from partially-hydrogenated oils in the past. Even though partially-hydrogenated oils were prohibited by the U.S. Food and Drug Administration in 2018, certain processed foods may still contain minimal amounts of trans fats.

To ensure processed foods are trans fat-free, it is crucial to read the labels. Besides being detrimental to heart health, these fats are also linked to a heightened probability of acquiring inflammatory bowel disease.

In addition, low-calorie or no-calorie sugar substitutes are frequently included in processed foods such as low-calorie drinks and ice creams, which can lead to digestive issues for some individuals.

Sugar alcohols such as xylitol and erythritol are sugar substitutes that can cause bloating and diarrhea. One study found that eating 50 grams of xylitol led to bloating and diarrhea in 70% of people, while 75 grams of erythritol caused the same symptoms in 60% of people.

Research has indicated that artificial sweeteners could potentially cause an upsurge in detrimental gut microbes, which in turn have been associated with both irritable bowel syndrome (IBS) and inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease.

Thankfully, there is scientific proof indicating that consuming nutrient-rich diets can shield the digestive system from illnesses. Consequently, following a diet composed of whole foods and minimizing the consumption of processed foods could provide the best results for digestion.

Consuming a diet rich in processed foods has been associated with an elevated likelihood of developing digestive ailments. Opting for a diet that is free from food additives, trans fats and artificial sweeteners can enhance your digestive system and safeguard against digestive disorders.

Having enough fat in your diet may be necessary for good digestion. Fat aids in providing a sense of satiety after eating and is essential for the absorption of certain nutrients like vitamins A, D, E, and K. Research has indicated that the consumption of omega-3 fatty acids might reduce the likelihood of developing inflammatory bowel diseases such as ulcerative colitis, but further investigations are required to confirm this hypothesis.

Some foods that have a significant amount of omega-3 fatty acids that provide benefits include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish such as salmon, tuna, mackerel, and sardines. Consuming sufficient amounts of healthy fats can enhance the absorption of certain fat-soluble nutrients. In addition, omega-3 fatty acids have anti-inflammatory properties that could potentially help prevent inflammatory bowel diseases.

11. Stay hydrated

Not consuming enough fluids is a frequently occurring factor of constipation. The sum of your fluid consumption originates from plain water, beverages aside from water, and nourishment ingested. Professionals advise drinking ample amounts of water daily to guarantee that you satisfy your fluid necessities without the added sugars and calories.

If you reside in a hot area or engage in intense physical activity, as well as when you’re unwell, you may need an increased amount of water. In addition to water, you can also consume herbal teas and non-caffeinated beverages like seltzer water to meet your fluid requirements.

To fulfill your body’s need for fluids, you can add fruits and vegetables that contain a lot of water, such as oranges, apples, broccoli, strawberries, peppers and cucumber. Being dehydrated often causes constipation, therefore, you should consume water, non-caffeinated drinks, and high-water fruits and vegetables to increase your fluid intake.

12. Eat mindfully

If you are not careful, overeating can occur rapidly, resulting in bloating, gas, and indigestion. Practicing attentive eating involves being mindful of all aspects of your food and the manner in which it is consumed.

According to research, mindfulness can alleviate digestive symptoms in individuals dealing with ulcerative colitis and IBS. The following are ways to eat mindfully:

Eat slowly.
Focus on your food by turning off your TV and putting away your phone.
Notice how your food looks on your plate and how it smells.
Select each bite of food consciously.
Pay attention to the texture, temperature and taste of your food.

If you eat your food slowly and mindfully, while focusing on its texture, temperature, and taste, you might be able to avoid typical digestive problems like indigestion, bloating, and gas.

13. Chew your food

The process of digestion initiates in the oral cavity where your teeth fragment the food into smaller portions to facilitate the digestive enzymes in your gastrointestinal system to effectively decompose it. Inadequate chewing has a direct correlation with reduced absorption of nutrients.

If you chew your food properly, your stomach’s workload is reduced during the process of converting solid food into a liquid mixture that then enters your small intestine. The secretion of saliva is initiated by chewing, and the duration of chewing increases the production of saliva. Through breaking down certain carbs and fats in your food, saliva aids in initiating the digestive process in your mouth.

Saliva in your stomach functions as a liquid to blend with the consumed food, making it easier for it to travel through to your intestines. By properly chewing your food, you increase the amount of saliva available for digestion, which can aid in preventing symptoms like heartburn and indigestion.

Moreover, studies have demonstrated that chewing can ease tension and enhance the digestive process. Adequately breaking down food through chewing can result in effortless digestion, while saliva generated from the act of chewing is essential for the appropriate blending of food in the stomach.