How can you improve your digestion naturally. What foods help with digestion and gut health. Which dietary habits promote better digestive function. How to prevent common digestive issues through diet.

Fiber-Rich Foods: The Foundation of Good Digestion

Fiber plays a crucial role in maintaining digestive health. It aids in preventing constipation and promotes regular bowel movements. The recommended daily intake of fiber is 30g, yet many people fall short of this goal. To boost your fiber intake, incorporate a variety of sources into your diet:

• Wholemeal bread
• Brown rice
• Fruits and vegetables
• Beans
• Oats

For those who experience bloating or irritable bowel syndrome (IBS) symptoms from cereals and grains, focusing on fiber from fruits and vegetables can be a beneficial alternative.

How does fiber improve digestion?

Fiber acts like a sponge in the digestive system, absorbing water and adding bulk to stools. This helps food move through the intestines more efficiently, preventing constipation and promoting regularity. Additionally, certain types of fiber serve as prebiotics, feeding the beneficial bacteria in your gut and supporting overall digestive health.

Hydration: The Key to Smooth Digestion

Proper hydration is essential for optimal digestive function. Water helps soften stools and facilitates the passage of waste through your digestive system. To ensure adequate fluid intake:

• Drink a glass of water with each meal
• Carry a reusable water bottle throughout the day
• Choose water-rich foods like fruits and vegetables

It’s important to note that caffeine-containing beverages can sometimes trigger heartburn in sensitive individuals. If you experience this issue, consider limiting or avoiding these drinks.

How much water should you drink for optimal digestion?

While individual needs vary, a general guideline is to aim for 8-10 glasses (64-80 ounces) of water per day. However, factors such as climate, physical activity, and overall health can influence your specific hydration requirements. Pay attention to your body’s signals and urine color – pale yellow indicates good hydration.

Lean Proteins and Healthy Fats: Balancing Your Diet for Digestive Ease

Fatty foods, particularly those high in saturated and trans fats, can be challenging for the digestive system to process. This can lead to discomfort, stomach pain, and heartburn. To promote better digestion:

• Choose lean meats and fish over fatty cuts
• Opt for grilled, baked, or roasted preparations instead of fried foods
• Include healthy fats from sources like avocados, nuts, and olive oil
• Consider switching to low-fat or skimmed dairy products

Why are some fats easier to digest than others?

The structure and composition of different fats affect how they’re processed in the body. Monounsaturated and polyunsaturated fats, found in foods like olive oil, avocados, and fatty fish, are generally easier for the body to break down and absorb. These fats also have anti-inflammatory properties that can benefit overall digestive health. In contrast, saturated and trans fats can increase inflammation and slow down digestion, potentially leading to discomfort and other digestive issues.

Spices and Seasonings: Finding the Right Balance for Your Gut

While many people enjoy spicy foods without issues, others may experience digestive discomfort. It’s not just intensely spicy foods like chili peppers that can trigger symptoms; even milder seasonings like garlic and onion may cause heartburn in some individuals. If you find that spicy foods lead to digestive distress:

• Gradually reduce the amount of spice in your meals
• Experiment with different herbs and seasonings to find what works for you
• Consider avoiding trigger foods if you have existing digestive issues

Can spices have beneficial effects on digestion?

While some spices may cause discomfort for certain individuals, others can have positive effects on digestion. For example, ginger has been shown to aid in reducing nausea and supporting digestive motility. Turmeric, with its active compound curcumin, has anti-inflammatory properties that may benefit gut health. Peppermint can help relax the muscles of the gastrointestinal tract, potentially easing symptoms of IBS. As with any dietary changes, it’s essential to listen to your body and consult with a healthcare professional if you have concerns.

Identifying and Managing Food Triggers

Digestive symptoms can often be traced back to specific food triggers. Common culprits include:

• Acidic foods (tomatoes, citrus fruits, fizzy drinks)
• Wheat products
• Dairy (for those with lactose intolerance)
• Certain types of fiber
• Artificial sweeteners

To identify your personal triggers, consider keeping a food diary. Record what you eat and any symptoms you experience. This can help you pinpoint problematic foods and make informed decisions about your diet.

How can you safely reintroduce foods after eliminating them?

If you’ve identified trigger foods and eliminated them from your diet, you may want to reintroduce them gradually to see if your tolerance has improved. Start with small amounts of the food in question, and slowly increase the portion size over time. Pay close attention to any symptoms that arise. If you experience discomfort, wait a few weeks before trying again. Remember that food sensitivities can change over time, so what once caused issues may become tolerable, and vice versa.

Beverages and Digestion: Choosing Gut-Friendly Drinks

The beverages you consume can significantly impact your digestive health. Caffeinated and carbonated drinks may exacerbate symptoms like heartburn and bloating in some individuals. To support healthy digestion:

• Opt for herbal teas, such as peppermint or ginger
• Choose still water over carbonated beverages
• Limit caffeine intake, especially if you’re prone to heartburn
• Consider probiotic drinks or kefir for potential gut health benefits

If you enjoy coffee or tea, try limiting your intake to 1-2 cups per day and see if this improves your symptoms.

Are there any drinks that can actively improve digestion?

Several beverages have been associated with potential digestive benefits. Ginger tea may help reduce nausea and support gut motility. Peppermint tea can have a calming effect on the digestive system, potentially easing symptoms of IBS. Kombucha, a fermented tea, contains probiotics that may support gut health. However, it’s important to note that the effects can vary from person to person, and more research is needed to fully understand the impact of these drinks on digestion.

Probiotics and Gut Health: Understanding the Role of Beneficial Bacteria

Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. These “friendly bacteria” are naturally present in the gut and can also be found in certain foods and supplements. While research is ongoing, probiotics have shown promise in supporting digestive health, particularly in cases of irritable bowel syndrome (IBS).

Natural sources of probiotics include:

• Live yogurt cultures
• Kefir
• Sauerkraut
• Kimchi
• Kombucha

If you’re considering probiotic supplements, it’s advisable to take them consistently for at least 4 weeks to evaluate their effectiveness. However, individuals with existing health conditions or weakened immune systems should consult a healthcare professional before starting any probiotic regimen.

How do probiotics interact with the digestive system?

Probiotics work in several ways to support digestive health. They can help maintain the balance of beneficial bacteria in the gut, which is crucial for proper digestion and immune function. Some strains of probiotics may help break down certain foods, potentially easing digestive discomfort. Additionally, probiotics can contribute to the production of short-chain fatty acids, which nourish the cells lining the colon and support overall gut health. While the specific mechanisms are still being studied, the interaction between probiotics and the digestive system is complex and multifaceted.

Whole Foods: The Foundation of a Digestive-Friendly Diet

Embracing a diet rich in whole foods can significantly improve digestive health and overall well-being. Whole foods are minimally processed and retain their natural nutritional profile, offering a wide range of benefits for the digestive system. Key components of a whole food diet include:

• Fresh fruits and vegetables
• Whole grains
• Legumes
• Nuts and seeds
• Lean proteins

These foods provide essential nutrients, fiber, and compounds that support digestive function and promote a healthy gut microbiome. In contrast, highly processed foods often found in Western diets can be detrimental to digestive health, as they’re typically high in refined carbohydrates, unhealthy fats, and artificial additives.

How does a whole food diet benefit digestion?

A diet centered on whole foods offers numerous advantages for digestive health. The high fiber content promotes regular bowel movements and feeds beneficial gut bacteria. Essential nutrients found in whole foods support the health of the digestive tract lining and overall immune function. Additionally, whole foods are less likely to contain artificial additives or excessive amounts of sugar and unhealthy fats, which can disrupt digestive balance. By providing a diverse range of nutrients and plant compounds, a whole food diet helps create an optimal environment for digestive processes and supports the body’s natural ability to maintain gut health.

Mindful Eating: Enhancing Digestion Through Conscious Consumption

The way we eat can be just as important as what we eat when it comes to supporting digestive health. Mindful eating involves paying full attention to the eating experience, from the appearance and aroma of food to its taste and texture. This practice can have several benefits for digestion:

• Improved food breakdown through thorough chewing
• Enhanced awareness of hunger and fullness cues
• Reduced likelihood of overeating
• Decreased stress during meals, which can improve digestion

To incorporate mindful eating into your routine, try the following strategies:

1. Eat without distractions (e.g., turn off the TV and put away your phone)
2. Take small bites and chew thoroughly
3. Pay attention to the flavors, textures, and aromas of your food
4. Eat slowly and pause between bites
5. Check in with your body’s hunger and fullness signals throughout the meal

How does stress affect digestion, and can mindful eating help?

Stress can have a significant impact on digestive function. When we’re stressed, the body’s “fight or flight” response can divert blood flow away from the digestive system, potentially leading to issues like indigestion, bloating, and changes in bowel habits. Mindful eating can help counteract these effects by promoting a state of relaxation during meals. By focusing on the present moment and the sensory experience of eating, we can activate the parasympathetic nervous system, often called the “rest and digest” system. This shift can enhance digestive processes, improve nutrient absorption, and reduce the likelihood of stress-related digestive symptoms.

Meal Timing and Portion Control: Optimizing Digestive Function

The timing and size of your meals can significantly influence digestive health. Consuming large meals, especially late at night, can put extra strain on the digestive system and lead to discomfort. To support optimal digestion:

• Eat smaller, more frequent meals throughout the day
• Allow at least 3 hours between your last meal and bedtime
• Practice portion control to avoid overeating
• Listen to your body’s hunger and fullness cues

Additionally, maintaining a consistent meal schedule can help regulate digestive processes and support overall gut health.

Why is it important to avoid large meals before bedtime?

Consuming large meals close to bedtime can interfere with both digestion and sleep quality. When we lie down shortly after eating, the position can make it easier for stomach acid to flow back into the esophagus, potentially causing heartburn or acid reflux. Furthermore, the digestive process requires energy, which can disrupt the body’s natural wind-down processes for sleep. By allowing ample time between your last meal and bedtime, you give your body the opportunity to properly digest food while preparing for restorative sleep. This practice can lead to improved digestive comfort and better overall sleep quality.

Exercise and Digestion: Finding the Right Balance

Regular physical activity plays a crucial role in maintaining digestive health. Exercise can help stimulate bowel movements, reduce bloating, and alleviate constipation. However, the timing and intensity of workouts can impact digestion. To optimize the relationship between exercise and digestive health:

• Engage in moderate exercise for at least 30 minutes most days of the week
• Wait 1-2 hours after a meal before intense exercise
• Stay hydrated before, during, and after physical activity
• Consider low-impact activities like walking or yoga if you experience digestive discomfort

Remember that everyone’s body responds differently to exercise, so it’s essential to find what works best for you.

How does exercise benefit the digestive system?

Physical activity offers several benefits for digestive health. Regular exercise can help stimulate the muscles in the digestive tract, promoting more efficient movement of food and waste through the system. This can lead to more regular bowel movements and reduced risk of constipation. Exercise also helps maintain a healthy body weight, which is associated with a lower risk of digestive issues such as acid reflux and hemorrhoids. Additionally, physical activity can reduce stress and anxiety, which are known to impact digestive function negatively. By incorporating regular exercise into your routine, you can support overall digestive health and improve gut motility.

By implementing these strategies and paying attention to your body’s responses, you can develop a personalized approach to optimizing your digestive health. Remember that everyone’s digestive system is unique, so what works for one person may not work for another. If you experience persistent digestive issues, it’s always advisable to consult with a healthcare professional for personalized advice and treatment options.

Good foods to help your digestion

To avoid problems such as constipation, heartburn and symptoms of irritable bowel syndrome (IBS), it’s important to eat the right foods. Here’s a tummy friendly diet to aim for.

Fill up on fibre to prevent constipation

It’s a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough. A diet rich in fibre can help digestion and prevent constipation.

Aim for the recommended dietary intake of 30g of fibre a day.

For a healthy bowel, you need fibre from a variety of sources, such as:

• wholemeal bread
• brown rice
• fruit and veg
• beans
• oats

Some people find cereals and grains bring on bloating and irritable bowel syndrome. If that’s the case, get your fibre from fruit and vegetables instead.

Drink plenty of fluids to aid digestion

It’s important to keep drinking, especially water. It encourages the passage of waste through your digestive system and helps soften poo.

Fibre acts like a sponge, absorbing water. Without fluid, the fibre cannot do its job and you’ll get constipation.

A good way to make sure you’re getting enough fluids is to drink a glass of water with every meal. Avoid caffeine drinks as they can cause heartburn.

Read about water, drinks and your health

Cut down on fat for a healthy gut

Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn.

Cut back on greasy fried foods to ease your stomach’s workload.

Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods.

Go easy on spice to avoid tummy troubles

Many people love spicy food and it does not bother their digestive system. Others find their tummy is upset when they have spicy food.

It’s not just scorching hot foods like chillies that trigger heartburn. Milder but flavourful foods like garlic and onion can also bring it on.

If spicy foods give you heartburn, stomach pain or diarrhoea, go easy on them in future.

If you already have a problem like heartburn or an irritable bowel, avoid them completely.

Beware gut symptom triggers

Some people find particular foods cause them problems. Acidic foods, such as tomatoes, citrus fruits, salad dressings and fizzy drinks, can trigger heartburn, while wheat and onions may cause irritable bowel syndrome.

And if you cannot digest lactose (lactose intolerance), the sugar in milk, you’ll develop wind and diarrhoea after drinking milk or eating dairy products, including cream, cheese, yoghurt and chocolate.

Try to stay away from foods and drinks that trigger your digestive symptoms. Keep a food diary to work out which foods cause your symptoms.

Choose the right drinks to ease digestion

Drinks with caffeine, such as coffee, colas, tea and some fizzy drinks, boost acid in the stomach, leading to heartburn in some people.

Fizzy drinks in general tend to bloat the tummy, which can also lead to heartburn.

To make digestive problems less likely, choose drinks that are not fizzy and do not contain caffeine, such as herbal teas, milk and plain water.

If you cannot do without your coffee or tea, limit your intake to 1 or 2 cups a day.

Probiotics

Probiotics are so-called “friendly bacteria” that are also found naturally in the gut.

There’s some evidence that they may be helpful for some conditions, including helping irritable bowel syndrome. But there’s little evidence to support some other health claims made about them.

Probiotics are available as supplements from health food shops, or in live yoghurt, which is a good natural source.

If you want to try them, it’s best to take them every day for at least 4 weeks to see if they work for you.

If you have an existing health condition or a weakened immune system, talk to a doctor before taking any probiotic supplements.

Find out more about probiotics

The 11 Best Ways to Improve Your Digestion Naturally

Diet and lifestyle changes, such as eating whole foods and avoiding late-night meals, can have a positive impact on your gut health.

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.

However, when these symptoms occur frequently, they can cause major disruptions to your life.

Whole foods are minimally processed, rich in nutrients, and linked to a wide range of health benefits.

On the other hand, the highly-processed foods found in a typical Western diet are often high in refined carbs, saturated fat, and food additives. Processed foods have been linked to an increased risk of developing digestive disorders (1).

Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation.

Inflammation may impair the barrier function of your intestines, leading to increased gut permeabilility. In turn, increased gut permeability may contribute to a range of health conditions (1, 2).

Some processed foods may contain harmful trans fats. In the past, most of the trans fats found in processed foods came from partially-hydrogenated oils.

While the U.S. Food and Drug Administration banned partially-hydrogenated oils in 2018, small amounts of trans fats may still be found in processed foods (3).

It’s important to read the labels on processed foods to be sure they’re free of trans fats. These fats are well-known for their negative effects on heart health but have also been associated with an increased risk of developing inflammatory bowel disease (4).

What’s more, processed foods like low-calorie drinks and ice creams often contain low-calorie or no-calorie sugar substititutes. Some of these sweeteners may cause digestive problems.

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 (5).

Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria (5, 6, 7).

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease (8).

Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases (9).

Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

Summary

Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

It’s common knowledge that fiber is beneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along (10).

Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber. Fruits and vegetables can be rich in both soluble and insoluble fiber, so eating a variety of these foods will ensure you’re getting plenty of each type (11).

The daily reference intake (DRI) for fiber is 25 grams for females aged 19 to 50. For males aged 19 to 50, the DRI for fiber is 38 grams. However, most people in the United States consume only half of the daily recommended amount (11).

A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel (12).

Prebiotics are another type of fiber that feed your healthy gut bacteria. Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut (13).

Prebiotics are found in many fruits, vegetables and grains.

Summary

A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fiber are soluble and insoluble fiber, as well as prebiotics.

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed (14, 15).

Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, tuna, mackerel and sardines (16).

Summary

Adequate fat intake improves the absorption of some fat-soluble nutrients. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

Low fluid intake is a common cause of constipation (17, 18).

Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

You may need more water than usual if you’re in a warm climate or exercise strenuously, and when you’re feeling sick (19).

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.

Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges (20).

Summary

Insufficient fluid intake is a common cause of constipation. Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content.

Stress can have a negative impact on your digestive system.

It has been associated with stomach ulcers, diarrhea, constipation and IBS (21, 22, 23, 24).

Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.

Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion (22, 24).

Stress management, meditation and relaxation training have all been shown to improve symptoms in people with IBS (25).

Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms (26, 27, 28).

Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Summary

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms.

It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating (29).

Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS (30).

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.

Summary

Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption (31).

When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion (32).

Summary

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down (33).

In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms (34).

Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body (35, 36).

Summary

Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.

It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.

While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain (37).

Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.

Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas (38).

Taking your time when eating a meal may improve your digestive symptoms.

Summary

Not paying attention to your hunger and fullness cues can negatively impact digestion. Taking time to slow down and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health.

And, in fact, they may also be responsible for some common digestive issues.

Smoking

Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD (39).

Furthermore, studies have shown that quitting smoking improves acid reflux symptoms (40).

Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers (41, 42).

If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.

Alcohol

Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract (43).

Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria (44).

Reducing your consumption of alcohol may help your digestion.

Late-night eating

Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms (45).

If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Summary

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial bacteria that may improve digestive health when taken as supplements.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS (46).

What’s more, they may improve symptoms of constipation and diarrhea (47, 48, 49).

Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

They’re also available in capsule form. While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms.

For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain (49).

Glutamine

Glutamine is an amino acid that supports gut health. Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed (50).

You can increase your glutamine levels by eating foods such as beef, eggs and tofu (51).

Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you.

Zinc

Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders (52).

Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues (53).

The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.

Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds (54).

Summary

Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.

Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Practices such as mindful eating, stress reduction and exercise can also be beneficial.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.

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How to improve digestion

Digestive problems are familiar to many. Some people they accompany constantly, others – from time to time. Difficulties with food processing are manifested by severe symptoms – heartburn, intense gas formation, belching, stool disorder, heaviness and soreness in the abdomen. A person becomes vulnerable to skin diseases, depression, viral respiratory infections. In this article, we will talk about the work of the digestive system, as well as how to maintain its health with the help of simple methods and drugs to improve digestion.

What is digestion?

This is the process that starts the body’s metabolism. Digestion, on the technical side, is the breakdown of all incoming nutrients, the extraction of nutrients from them, the formation and excretion of excrement. At each stage, the foods eaten are subjected to mechanical and chemical effects, due to which beneficial compounds are formed in the body, a feeling of satiety appears, and waste is formed. The digestive system is a complex of abdominal organs, each of which performs its part of the work, but is in close correlation with the rest. Failure of the system at any level causes problems with digestion, causes a decrease in immunity, a trigger for the development of diseases of the gastrointestinal tract (GIT) and adjacent organs.

How do the digestive organs work?

The food processing system is an integration of the gastrointestinal tract and auxiliary glands that synthesize the digestive secret – enzymes, bile, and other bioactive substances. The organs of the gastrointestinal tract are hollow, and their walls consist of a three-layer membrane. From the inside – mucous epithelium, responsible for fermentation, parietal digestion, absorption of fluids into the blood. In the middle is the submucosal layer, where nerve nodes, venous and lymphoid vessels are concentrated. Above – muscle tissue, endowed with the function of “pushing” food, and the serous membrane of the peritoneum, which protects organs from mechanical damage.

The beginning of the gastrointestinal tract

The gastrointestinal tract does not begin somewhere inside the body, but already in the oral cavity. Here, food is crushed by teeth, differentiated by receptors for taste, temperature. Having received a signal from the receptors, the brain “gives a command” to the production of digestive juice by the glands of different levels. In the mouth, the chemical processing of products and the formation of the food bolus are entrusted to the enzymes of the salivary glands. The food bolus is pushed into the pharynx – the funnel-shaped part of the digestive tract. Along with the tongue and soft palate, it provides a reflex contraction and relaxation of the muscles that move the lump into a flattened muscular channel – the esophagus. Connecting the pharynx with the stomach, it stretches for about 30 cm and ends with a cardiac sphincter (pulp, valve). In the esophagus, the lump is moistened by the work of the glands and moves down due to peristalsis. The sphincter is needed to close the full stomach in a timely manner, preventing chewed food and hydrochloric acid from moving in the opposite direction. With weakness of the cardiac sphincter, reflux disease develops with heartburn and belching, which can be removed by special preparations: Gastal, Rennie.

Basic digestion

After passing through the cardiac valve, the food bolus enters a hollow reservoir – the stomach. Its average volume in adults is 0.5 liters, but the ability to stretch increases the capacity to 4 liters. Anatomically, the stomach includes the cardial, upper, central sections and the pylorus, ending in another valve (pyloric sphincter) at the junction of the stomach and duodenum.

The mechanical side of digestion is provided by muscular contractions of the stomach, the chemical side is provided by gastric juice. It consists of pepsin, chymosin, lysozyme and other biocatalysts (enzymes), hydrochloric acid, bicarbonates, insoluble mucus (mucin). With a lack of gastric enzymes, the processes of splitting nutrients, especially proteins, are inhibited. In this case, tablets are prescribed to stimulate enzymatic processes (for example, Acidine-pepsin).

In the stomach, the partially processed food bolus is converted into chyme, a semi-soft substance that is pushed through the pyloric valve into the small intestine by the vagus nerve (vagus). It is here that the main processing of the eaten products takes place – cavity and parietal digestion, absorption of nutrients. The initial section of the small intestine – the duodenum – is supplied with bile, gastric juice, intestines and pancreatic juice of the pancreas – the main source of digestive enzymes. Each type of nutrient has its own biocatalyst. Lipase breaks down fats, amylase breaks down carbohydrates, and protease breaks down proteins. Enzymatic dysfunction of the pancreas leads to congestion and dyspepsia, malabsorption of nutrients in the intestine, and stool disorder. Artificial enzymes are used as replacement therapy – Pancreatin, Mezim, Festal. From the duodenum, the process of digestion moves to the jejunum, and then to the ileum, which ends with an ileocecal valve that separates the small intestine from the final section of the gastrointestinal tract – the large intestine.

Functions of the large intestine

The organ does not produce intestinal juice, but absorbs liquid and produces a mucous substance for the formation of excrement. The large intestine contains the bulk of bacteroids and beneficial bacteria that form the basis of strong immunity. Violation of the intestinal microflora increases the risk of infection with SARS, leads to problems with metabolism. To normalize the balance, prebiotics and probiotics are used (Bifiform, Hilak Forte, Lineks). The upper part of the large intestine – the caecum – is anatomically supplemented by an appendage – the appendix. Contrary to popular belief, this is not a rudiment, but rather an important intestinal process that takes part in the synthesis of peristaltic hormone and the storage of bifidobacteria. The middle zone of the colon is occupied by the colonic system, which includes the ascending, transverse, descending, and sigmoid colons. They do not participate in food processing, but actively absorb useful substances, promote waste products, and help in the formation and maturation of excrement. The final part of the gastrointestinal tract is the rectum with a powerful anal valve and the function of releasing the body from accumulated waste. In case of violations of the colon, inflammation (colitis), constipation develops, requiring the use of laxative tablets.

How to improve digestion?

With a healthy digestive system, the nutrients necessary for the stable functioning of the body, maintaining immunity, are fully absorbed and assimilated. Compliance with the recommendations of gastroenterologists helps to improve the process of splitting and processing nutrients.

Establishing a safe diet

Digestive problems are inevitable if you don’t pay attention to your diet. There are many tasty, but difficult to digest dishes, foods that provoke cardiac valve insufficiency, impaired motor-evacuation function, and increased intragastric pressure.

For example, a combination of complex carbohydrates with animal fats (hamburgers, potatoes, pasta with fatty meats). The body needs about 4 hours to process such food, and if you eat a large portion, you will have to resort to additional digestive enzymes. Otherwise, dyspepsia, bloating and other unpleasant sensations are guaranteed.

At the same time eating the main course with fruits, adults begin to suffer from belching. Oligosaccharides and phytic acids in combination with proteins are difficult to ferment, so they stagnate in the stomach.

Spicy sauces, citrus fruits, black coffee, fresh tomatoes increase the level of acidity in the stomach, relax the sphincter. Obsessive heartburn appears, and with it the need to take medication.

Advice: do not get carried away with potentially harmful dishes, watch the combination of foods on the plate, increase the amount of fresh vegetables in the diet.

Healthy sugar

Simple carbohydrates, which make up confectionery and other sweets, provoke fermentation, flatulence, imbalance of intestinal microflora. Often the symptoms are so severe that after desserts you have to drink pills for bloating, undergo treatment with drugs to restore microflora.

Tip: replace sweets with fruits, dried fruits, berries.

Keeping the right regimen

When a person does not have a clear time for breakfast, lunch, dinner, and snacks happen on the run, the digestive system cannot produce the required amount of enzymes. For example, if you eat poorly every day, but eat up in the evenings, heaviness in the stomach will inevitably appear.

Hormonal imbalance due to long intervals between meals:

• the level of the hormone leptin, which signals satiety, decreases;
• increases the level of the hormone ghrelin, which stimulates the feeling of hunger.

As a result, the risk of overeating, accumulation of adipose tissue, and problems with being overweight increases.

Getting food irregularly, the body does not fully absorb vitamins, minerals, amino acids. Without additional intake of multivitamin complexes, this leads to a decrease in immunity and performance.

Advice: observe the intervals between meals. If you eat at the same time, the digestive glands will be fully prepared for work, and the intestinal mucosa – to absorb nutrients.

We declare a boycott of nicotine and alcohol!

Tobacco tar, nicotine, various cigarette impurities constrict blood vessels, slow down the absorption of nutrients, as a result of which the body does not receive enough energy and vitamins. Ethanol irritates the mucous membrane of the digestive organs, inhibits fermentation processes, kills cells of the pancreas and liver. As a result, there are violations of varying severity – from banal indigestion to serious diseases:

• inflammation of the gastric mucosa – gastritis;
• formation of a mucosal defect – gastric or duodenal ulcer;
• inflammation of the pancreas – pancreatitis;
• fatty hepatic degeneration – hepatosis.

Treatment of pathologies of the liver, pancreas is always long, and an ulcer can provoke gastric bleeding.

Advice: stop smoking, minimize alcohol consumption. If it is difficult to overcome addiction on your own, it is better to contact a narcologist who will prescribe special drugs, psychotherapy.

Increasing physical activity

Energy expenditure should correspond to the number of calories consumed. Hypodynamia slows down blood circulation and lymph flow. As a result, the motor functions of digestion slow down, intestinal tone decreases, and waste products stagnate. Symptomatically, these disorders are manifested in the form of epigastric heaviness, dyspepsia, constipation, and belching.

Advice: regularly engage in sports that you can do, do morning exercises, take daily walks in the fresh air.

If the symptoms of indigestion become chronic, you need to make an appointment with a gastroenterologist and undergo a comprehensive medical examination.

How to help, improve and establish good digestion – help and advice on improving and normalizing digestion

Co-author, editor and medical expert – Klimovich Elina Valerievna.

Number of views: 3,745

Last updated: 12/20/2021

Average reading time: 4 minutes

The reason is that only the correct functioning of the stomach and intestines allows you to extract the substances necessary for the body from food. Even with minor deviations in their work, the digestion of food and the absorption of nutrients are disturbed. As a result, obvious symptoms of indigestion develop (heartburn, heaviness in the stomach, bloating, nausea).

If the stomach does not work properly, it should be treated with attention. We offer you to listen to some practical and easy-to-follow tips that will tell you how to improve digestion.

1. Follow the diet

Bringing meals to a certain regimen is the main thing to do to improve digestion. Breakfasts and lunches on the go and in a hurry, the lack of first hot meals in the diet are often the main culprits of problems with the gastrointestinal tract (GIT).

Organize your diet so that meals always occur at the same time, 3-5 times a day. This approach will help in the normalization of digestion, as the gastrointestinal tract will “get used” to eating at a certain time and will be ready to produce the necessary enzymes by the appointed hour.

2. Reduce the amount of sweets

To improve digestive processes, you should also give up sweets or reduce their amount in the diet to a minimum.

Sugar contained in sweets, cakes and pastries provokes fermentation in the gastrointestinal tract. As a result, the absorption of nutrients worsens, the balance of the intestinal microflora is disturbed, and symptoms develop that indicate that digestive assistance is needed. If bloating and increased flatulence began to be observed some time after eating sweets, it makes sense to talk about sweets as the main cause of trouble.

3. Refuse dangerous products

Another danger lurking at every turn is delicious and fragrant dishes and products that cannot be refused. But often the effect they have on the digestive system puts them in the category of undesirable and even forbidden foods if you have trouble digesting food.

Smoked meats, spices, fried and spicy foods, carbonated drinks, coffee, and foods containing caffeine can cause stomach heaviness and other discomfort. For good digestion, it is worth replacing fried foods with boiled or stewed ones, eating plenty of vegetables, raw or steamed.

4. Lead an active lifestyle

How to improve digestion and increase the overall tone of the body can be done through healthy activity. Thanks to feasible physical activity – walking, cycling, active games in the fresh air – the blood supply to all tissues improves, including the organs of the digestive system. This means that all functions of the gastrointestinal tract come into a more active state, nutrients are broken down and absorbed more efficiently, and in general, there is an improvement in digestive processes.