Many of us struggle with digestive issues after eating a meal, and I was no exception in the past. Living a healthy lifestyle and eating mainly fruit and veggies have changed that. These days we rarely have any digestive complaints, but Saturday was one of those exceptions.
Friday evening we were invited to a dinner party and, the sweet tooth I am, I stuffed myself with all the sugary desserts they prepared. My body was definitely not used to an overdose of sugar and fats and Saturday I paid the price. My tummy hurt badly all day long, and I didn’t feel that well.
Definitely learned my lesson…
Here are my tips and tricks to improve digestion naturally and avoid bloating, diarrhea, heartburn, or nausea.
10 Ways To Improve Digestion Naturally
1. Do Not Overeat
After this weekend, this is my first tip. Overeating can lead to bloating, heartburn, diarrhea, constipation, weight gain, and health problems. Try to eat smaller portions to avoid stomach aches, heartburn, and acid reflux.
2. Avoid Refined Carbohydrates, Fats, and Sugar
Carbohydrates and sugar are great taste enhancers, but they increase the growth of harmful gut bacteria which cause many of our digestive disorders. Fatty or fried foods are harder to digest and slow down your digestion. For people with an inflammatory bowel disease, like Crohn’s disease or ulcerative colitis, eliminating gluten may also significantly improve digestive issues like bloating, gas, and constipation.
3. Boost Magnesium Levels
Many digestive issues are related to a deficiency in magnesium. Our body needs magnesium for many vital processes within our body. Foods rich in magnesium include leafy greens, mackerel, beans, lentils, seeds, nuts, whole grains, avocados, low-fat dairy, and bananas.
ALSO READ: Magnesium and Constipation: Can’t Poop? Here’s What You Need To Do
4. Fiber Up
Fibers are important to keep everything moving. Fibers soften your stool and keep your blood sugar levels stable.
ALSO READ: Recommended Daily Fiber Intake: The Lowdown
5. Stay Hydrated
Just as not having enough fiber, water has a major effect on your bowel movement. If you don’t drink enough water, your digestive system slows down. Stool becomes harder and more difficult to pass through. Avoid caffeinated beverages as they can be very harsh on your digestive system. Drink more water, lemon water, or herbal teas like peppermint or ginger tea.
Scroll down for more digestion-boosting tips and tricks.
6. Exercise Regularly
Physical activity improves digestion and stimulates blood flow to your vital organs for a better function and better digestion.
7. Eat Slowly
Chew your food enough and don’t rush things. Your body needs time to send the signal of a full stomach to your brain. When you eat too fast, your body doesn’t have the time to respond and the signal arrives when you have already eaten too much. Try to chew each bite at least 20 times.
8. Include More Probiotic Foods
Those will increase the number of good bacteria and help you to fight digestive disorders like diarrhea, gas, and bloating. Yogurt, pickled vegetables, kombucha, water kefir, sauerkraut, soft cheese, and fermented foods, in general, are excellent sources of probiotics and enzymes to help with the absorption of nutrients to improve digestion.
ALSO READ: Probiotics 101
9. Eat Clean And More Raw Foods
Our body is not designed to handle a lot of chemicals, additives, artificial sweeteners, and processed grains. So try to eat whole, organic foods as much as possible. And don’t forget to have your portion of raw foods a day. Cooking destroys a lot of enzymes and nutrients which help your digestive tract to do his job.
ALSO READ: What Is Clean Eating? 7 Simple Rules To Live A Healthy And Clean Lifestyle
10. De-stress Your Lifestyle
Too much stress can severely damage your digestive track. In our fast-paced world, it is important to clear your head and take some time to relax. Stress has a significant impact on the circulation and disrupts our body’s ability to absorb nutrients from the food you eat. Meditation, yoga, or simple breathing exercises are some of the best methods to calm and relax your nerves.
Many people suffer from digestive issues on a daily basis. But if you keep those 10 tips in mind, your digestive issues should be history in no time.
Do you have other tips or tricks to improve digestion naturally? Please share them with us in the comment box below.
Thanks for reading. I hope this information was helpful. Until next time!
Amy Goodrich
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.
Body hydration play crucial part in digestion process, that’s why its recommended to drink a glass of water at least 30 minutes prior to your meal.
So true! Water is very important for our whole body! But avoid drinking water during meals. Like you said 30 min before a meal is just perfect to help digestion. Thanks for the addition 🙂