How to Improve Digestion

Although digestive problems such as gas, bloating, and constipation are common, they are not normal. A healthy digestive system is crucial to our physical and mental health, and digestive symptoms should not be ignored. So, here are 12 simple tips you can start today to improve digestion.

Understanding the Digestive System

The digestive system is a group of organs that work together to break down and absorb the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in the food we eat ⁽¹⁾. This system includes the gastrointestinal (GI) tract, a long, twisting tube that runs mouth to the anus and includes the mouth, esophagus, stomach, small intestine, and large intestine, as well as accessory organs likep the liver, pancreas, and gallbladder.

The digestive system mechanically and chemically breaks down food into substances for absorption into the bloodstream. Mechanical digestion primarily occurs in the mouth (teeth, tongue) and stomach (churning), where food is broken down into smaller particles to more efficiently undergo chemical digestion, minimally in the mouth (saliva, enzymes), a little in the stomach (hydrochloric acid, pepsin) and primarily in the small intestine (enzymes, bile).

In a healthy digestive system, individuals will experience regular bowel movements, with food passing through the gastrointestinal tract within 14 to 58 hours, with a healthy level of gas and bloating, and in the absence of pain or discomfort ⁽²⁾. A well-functioning digestive system will allow for efficient nutrient absorption, ensuring the body receives the necessary building blocks for energy, growth, and repair.

While it’s normal to experience digestive symptoms from time to time, such as upset stomach, gas, heartburn, constipation, or diarrhea, the regular occurrence of these symptoms can be a sign of poor digestive health. Unfortunately, poor digestion can lead to a variety of health issues, including nutrient deficiencies, poor blood sugar regulation, fatigue, weight loss, and weight gain.

Fortunately, there are some simple eating habits and lifestyle factors that you can implement into your regular everyday life that can help to improve your digestion and support your overall health.

12 Tips to Improve Digestion

Here are some of the best tips on how to improve digestion and gut health naturally.

1. Prioritize whole foods.

The food we eat has a major impact on our digestion and gut health, as our gut microbiome, the ecosystem of microbes that live in our intestines, is significantly impacted by the foods we consume ⁽³⁾. A healthy gut microbiome supports overall health, helping to boost immunity, reduce inflammation, and improve physical and mental health.

A diet high in processed foods, particularly ultra-processed foods, can negatively impact the microbiome by reducing bacterial diversity, increasing inflammation, and causing intestinal permeability ⁽⁴⁾. These changes can lead to digestive changes such as gas, bloating, abdominal pain, constipation, or more serious digestive issues or health concerns. Conversely, a diet rich in whole foods and high in fiber can help to improve gut health, promote good digestion, and support overall health.

2. Eat adequate fiber.

Dietary fiber is crucial for good digestion as it helps feed beneficial gut bacteria and contributes to the balance of the gut microbiome. Insoluble fiber helps to add bulk to stool and promote regular bowel movements, while soluble fiber plays a crucial role in maintaining a healthy gut microbiome by acting as a food source for gut bacteria ^{(5, 6)}. A high-fiber diet has been consistently shown to increase the microbiome alpha diversity and short-chain fatty acids (SCFAs)-producing bacteria in the human gut ⁽⁷⁾.

Consuming high-fiber foods, such as beans, lentils, whole grains, fruits, and vegetables, at all meals can help to ensure you’re reaching the recommended daily fiber intake of 14 grams of fiber for every 1,000 calories, which equates to roughly 25 grams of fiber per day for women and 38 grams of fiber per day for men ⁽⁸⁾.

3. Eat healthy fats.

Healthy fats are beneficial for digestion as they stimulate the production of bile from the gallbladder, which helps with the digestion of fats and fat-soluble vitamins A, D, E, and K ⁽⁹⁾. These vitamins play crucial roles in vital bodily functions such as vision, bone health, immune function, and blood clotting. There is also growing evidence that the consumption of healthy fats helps to maintain the integrity of the lining of the gut, known as the intestinal barrier, and reduce inflammation ⁽¹⁰⁾.

Regularly incorporating foods rich in healthy fats into meals, such as fatty fish, olive oil, avocado, nuts, and seeds, can help ensure you’re eating adequate healthy fats. For a balanced diet, aim to consume 20-35% of total calories from healthy fats, along with 10-35% from protein and 45-65% from carbohydrates ⁽¹¹⁾.

4. Chew thoroughly.

While often overlooked, chewing is the first step in the digestive process. Also known as mastication, chewing is a crucial part of mechanical digestion as it helps to physically break down food into smaller pieces before chemical digestion ⁽¹⁾. Thoroughly chewing food increases the surface area to allow saliva and digestive enzymes to degrade the molecular structure of the ingested food compounds into a form that is absorbable into the bloodstream.

Moreover, research shows that thoroughly chewing may decrease excessive food intake, possibly by altering the gut hormone response, and reduce self-reported hunger and overeating, which can lead to additional digestive symptoms ⁽¹²⁾.

5. Stay hydrated.

Drinking plenty of water is essential for good digestion. Water helps to break down foods, stimulate stomach acid, transport nutrients to cells, and facilitate the movement of food through the digestive tract. Water works with insoluble fiber to soften stool and make it easier to pass, and works with soluble fiber to create a gel-like substance that slows down digestion and increases nutrient absorption.

While exactly how much water you need depends on a host of genetic and lifestyle factors, on average, it is suggested that the total water intake for men is 15.5 cups (3.7 liters) per day, and the total water intake for women is 11.5 cups (2.7 liters) per day. These estimates include water consumed from foods and beverages.

6. Exercise regularly.

Regular movement can significantly improve digestion. Physical activity helps support digestion by stimulating peristalsis, the contraction and relaxation of longitudinal and circular muscles throughout the digestive tract ⁽¹³⁾. This involuntary wave-like motion propels food as it is digested from the pharynx, where it’s ingested, through the digestive tract until it reaches the anus where it is expelled.

Not only does exercise stimulate gut mobility through peristalsis, but it increases blood flow to organs and stimulates the digestive tract, helping it work more effectively. For improved digestion, aim for at least 30 minutes of moderate to high-intensity exercise per day, such as walking, running, biking, swimming, or dancing.

7. Eat probiotic foods.

Probiotic foods are excellent for gut health and digestion. Probiotics are living microorganisms, including bacteria and yeast, that are found within the body’s gut microbiome and are beneficial for health, given that 70-80% of immune cells are present in the gut ⁽¹⁴⁾. Probiotics are naturally found in fermented foods, many of which contain live, beneficial bacteria, like yogurt, kefir, kimchi, sauerkraut, and kombucha.

In addition to probiotic foods, a form of indigestible fiber found in plant foods, known as prebiotic fiber, encourages the growth of beneficial bacteria in the gut. Consuming prebiotic foods, such as bananas, barley, garlic, and legumes, can help to further improve digestive health.

8. Practice mindful eating.

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and eating experience ⁽¹⁵⁾. The practice of mindful eating can encourage good digestion by encouraging slower, more deliberate eating habits that require you to honor your body’s natural hunger and fullness cues.

By taking the time to plate your meal, sit down, chew food thoroughly, and put your fork down in between bites, you can promote better digestion. Research has found that not only does eating slowly benefit gut health, but it also leads to better enjoyment of food and a decrease in energy intake ^{(16, 17)}.

9. Use natural digestive aids.

Certain foods contain digestive enzymes that can help improve digestion naturally. Foods such as papaya, pineapple, ginger, and honey have all been shown to support digestion. More specifically, papaya contains papain and pineapples are rich in bromelain, which help to break down and digest proteins, while ginger has been shown to ease digestive symptoms, and raw honey contains prebiotics which nourish gut bacteria ^{(18, 19, 20)}. Along with probiotics, regularly consuming natural digestive aids can help improve gut health.

10. Monitor trigger foods.

Certain foods trigger digestive discomfort or symptoms in some individuals. While these exact foods will vary from one person to the next, and some individuals may not be sensitive at all, slowing down and paying attention to how different foods make you feel is vital to improving digestion.

For example, certain individuals cannot digest lactose and, therefore, cannot consume dairy products with digestive problems, while others may experience diarrhea, constipation, or other symptoms after consuming gluten, greasy fried foods, spicy foods, acidic foods, and citrus fruits. It’s also important to note that an individual does not need to be allergic to a food to cause a reaction; both food intolerances and food sensitivities can contribute to poor digestion and gut health.

11. Limit alcohol and avoid smoking.

Lifestyle factors such as drinking alcohol and smoking cigarettes can have a major impact on digestion. Alcohol interferes with gastric acid secretion and with the activity of the muscles surrounding the stomach and may impair the muscle movement in the small and large intestines, which can inhibit the absorption of nutrients and impair digestion ⁽²¹⁾. When consumed regularly and excessively, alcohol can significantly alter the gut microbiome, increase inflammation, reduce nutrient absorption, and worsen gut health and overall well-being.

12. Seek support.

If you’ve tried all of the above and are still dealing with regular and ongoing digestive symptoms, it’s best to work with a registered dietitian or certified health professional to determine a treatment that is best for you. Serious digestive issues such as IBD (inflammatory bowel disease), IBS (irritable bowel syndrome), and GERD (gastroesophageal reflux disease) may require a personalized dietary treatment plan and certain medications.

The Bottom Line

Good digestive health is crucial for overall health and well-being. While many people experience digestive symptoms, they are not “normal” and should not be overlooked. Fortunately, small diet and lifestyle factors such as prioritizing whole foods, eating more fiber, eating healthy fats, staying hydrated, chewing thoroughly, eating slowly, and exercising regularly can help to improve digestion naturally.