How to Improve Your Digestion
Improving digestion naturally can make a big difference in your energy, mood, and overall health. Here are healthy, evidence-based ways to support your digestive system:
🌿 Diet & Nutrition
Eat More Fiber:
Soluble fiber (oats, chia seeds, apples) helps regulate blood sugar and soften stool. Insoluble fiber (whole grains, vegetables) adds bulk to stool and promotes regularity.
Stay Hydrated - Water is crucial for breaking down food and absorbing nutrients. Aim for at least hlaf of your body wieght in ounces, or more if you are highly active.
Eat Fermented Foods - These support gut bacteria: yogurt with live cultures, kefir, sauerkraut, kimchi, miso
Chew Thoroughly - Digestion actually starts in the mouth. Chewing well can ease the stomach’s job and improve nutrient absorption. Chew your food a few more times that you think you need to before you swallow, allowing your mouth to really taste the food and salivate (that salivation adds more digestive enzymes).
Limit Processed Foods & Excess Sugar - These can disrupt gut bacteria and cause bloating or inflammation.
🕒 Lifestyle Habits
Eat at Regular Times - A consistent eating schedule supports your digestive clock and reduces bloating and gas.
Thoughts - When you are present with your food and actually think about what you are eating, you will have a more positive digestion process. If you are distracted, or on the go, you won’t produce the proper level of stomach acid needed to break down carbs and proteins.
Manage Stress - Chronic stress can interfere with the gut-brain axis, causing cramps, diarrhea, or constipation.
Things you might try: meditation, deep breathing, yoga, nature walks.
Exercise Regularly - Movement encourages intestinal activity. Even 20–30 minutes of walking a day can help.
Don’t Lie Down After Eating - Wait 2–3 hours before lying down to prevent acid reflux.
Sleep Well - Poor sleep has been linked to digestive issues like IBS. Aim for 7–9 hours of quality sleep per night.
Digestion is a complicated process that involves many organs working together. Good digestion is important for breaking down food into nutrients, which the body uses for energy, growth, and cell repair. Food and drink must be changed into smaller molecules of nutrients before the blood absorbs them and carries them to cells throughout the body. So, keeping your digestive system healthy and working well supports your overall health.
