5 Ways to Improve Your Digestive Health

Nutrition

May 8

Written By Mackalyn Rykers

“I can’t go out tonight, I’m… busy.”

If you struggle with gut health problems, you know this line is often code for one, or all, of the following:

“I have to stay close to the bathroom.”

“I can’t wear real pants right now.”

“My farts might kill you.”

Digestive symptoms like gas, bloating, indigestion, and toilet troubles are common—and can be extremely disruptive (and not just to your social life).

But if you’re frequently plagued by these issues, all you really want to know is:

“What will actually help my belly feel better??!”

A lot, actually. In this article, you’ll learn 5 simple and cost-effective ways to improve your digestion.

Digestive health is vital for our overall well-being. A healthy digestive system allows our body to absorb essential nutrients from food, eliminates waste, and boosts our immune system. However, with our busy lifestyles and unhealthy eating habits, digestive issues have become increasingly common. From bloating and constipation to acid reflux and irritable bowel syndrome (IBS), there are various digestive problems that can impact our daily lives.

The good news is that you can take steps to improve your digestive health and prevent these issues. In this article, we'll discuss 5 ways to improve your digestive health that you can start implementing today.

5 Ways to Improve Your Digestive Health

1. Eat a Healthy Diet (duh, right?)

When it comes to promoting digestive health, a healthy and well-balanced diet is essential. Your digestive system needs a variety of nutrients to function correctly, such as fibre, lean protein, and healthy fats. Here are some tips to help you eat a healthy diet:

Eat plenty of fruits and vegetables: Fruits and vegetables are loaded with fibre, vitamins, and minerals that are essential for proper digestion and a healthy gut microbiome. Aim to eat a variety of colourful fruits and vegetables every day, or every meal if you can!
Choose whole grains: Whole grains like oats, brown rice, and quinoa are rich in fibre, which helps regulate bowel movements and prevents constipation. They also contain important vitamins and minerals that support digestive health.
Limit processed foods: Processed foods are often high in sugar, salt, and unhealthy fats, which can cause digestive problems such as bloating and gas. Instead, choose whole foods that are minimally processed and contain natural ingredients.
Stay hydrated: Drinking enough water is essential for maintaining healthy digestion. Water helps break down food and facilitates the movement of waste through the digestive system. Aim to drink at least 8-10 glasses of water a day, and even more, if you engage in strenuous physical activity.
Incorporate probiotics: Probiotics are beneficial bacteria that can help maintain a healthy gut microbiome. You can find probiotics in foods like yogurt, kefir, sauerkraut, and kimchi. Alternatively, you can take probiotic supplements to support digestive health.

By incorporating these tips into your diet, you can promote healthy digestion and reduce the risk of digestive issues like constipation, bloating, and gas. Remember to eat a variety of foods and listen to your body's signals to ensure optimal digestive health.

2. Manage Your Stress

Stress is a common part of modern life, sometimes unavoidable, we know, but it can have a significant impact on your digestive health. When you're stressed, your body releases hormones like cortisol, which can slow down digestion and cause inflammation in the gut. Over time, chronic stress can lead to digestive issues like irritable bowel syndrome (IBS) and acid reflux.

The good news is that there are several ways to manage stress and improve your digestive health. Here are some tips to help you get started:

Practice relaxation techniques: Activities like meditation, deep breathing, and yoga can help calm your mind and reduce stress levels. These techniques have been shown to be effective in reducing symptoms of IBS and other digestive issues.
Get regular exercise: Exercise is a great way to reduce stress and improve overall health. It releases endorphins, which are natural mood boosters that can help improve your mood and reduce stress levels. Additionally, regular exercise can help regulate bowel movements and improve digestive function.
Get enough sleep: Lack of sleep can lead to increased stress levels, which can negatively impact your digestive health. Aim to get 7-8 hours of sleep each night to help reduce stress and support overall health. If you want to learn more about improving your sleep, please feel free to read this article The Importance of Sleep for Optimal Weight Management.

Real-World Example: Let's say you have a high-stress job that requires long hours and tight deadlines. You may find that you're experiencing digestive issues like bloating and constipation, which can be attributed to stress. To manage your stress levels, you could try incorporating relaxation techniques like deep breathing or meditation into your daily routine. You could also take a break during your workday to go for a walk or engage in some other physical activity to help reduce stress levels. Additionally, getting enough sleep and eating a healthy diet can also support your overall health and improve your ability to manage stress. By incorporating these strategies, you can help reduce stress and improve your digestive health.

3. Exercise Regularly

Regular exercise has a significant impact on our digestive system. Exercise not only helps maintain a healthy weight but also promotes good digestion. Exercise can help stimulate the muscles in your digestive tract, which can help move food through your system more efficiently. In fact, research has shown that exercise can help relieve constipation and other digestive issues.

Here are some tips to incorporate exercise into your routine:

Start small: If you're not used to exercising, start with a 10-15 minute walk and gradually increase your time and intensity. You can also try simple exercises at home like squats, lunges, and push-ups to get your muscles moving. We have an abundance of exercise demonstrations over on our YouTube channel which great cost-effective way to get started.
Find activities you enjoy: Exercise doesn't have to be boring. Find activities that you enjoy, such as dancing, hiking, or swimming. If you enjoy what you're doing, you're more likely to stick with it.
Aim for 30 minutes a day: Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, weight lifting, or jogging. You can also break up your exercise into smaller sessions throughout the day, such as three 10-minute walks.

A real-world example of how exercise can improve digestive health is seen in a study that was conducted on people with IBS. The study found that those who participated in a 12-week exercise program had a significant improvement in their IBS symptoms, including abdominal pain and bloating, compared to those who did not exercise.

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4. Get Enough Fiber

Fibre is a type of carbohydrate that cannot be broken down by the body's digestive enzymes. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance that can help lower cholesterol levels and regulate blood sugar. Insoluble fibre does not dissolve in water and helps promote bowel regularity by adding bulk to stool.

To get enough fibre in your diet, aim for at least 25-30 grams of fibre per day. Many people don't consume enough fibre, and this can lead to constipation, bloating, and other digestive issues.

Eating more fruits and vegetables is an easy way to increase your fibre intake. For example, one medium-sized apple contains about 4 grams of fibre, while a cup of cooked broccoli contains around 5 grams of fibre. Choosing whole grains over refined grains is another way to increase your fibre intake. Whole-grain bread, brown rice, and oatmeal are all good sources of fibre.

If you're having trouble getting enough fibre from your diet, you may want to consider taking a fibre supplement. Psyllium husk and methylcellulose are two types of fibre supplements that can help promote bowel regularity and relieve constipation. However, it's important to drink plenty of water when taking fibre supplements, as they can cause bloating and gas if you don't drink enough water.

Incorporating fibre-rich foods and supplements into your diet can help improve your digestive health and prevent problems like constipation and bloating. However, it's important to gradually increase your fibre intake to prevent discomfort and gas.

5. Limit Alcohol and Caffeine

Alcohol and caffeine can both have negative effects on digestive health. Alcohol can irritate the lining of your stomach, leading to inflammation and even ulcers. Meanwhile, caffeine can increase acid production in your stomach, leading to heartburn and acid reflux. Here are some tips to help you limit your consumption of alcohol and caffeine:

Choose decaf coffee and tea: If you're sensitive to caffeine, try switching to decaf coffee and tea. This can help reduce the amount of acid in your stomach and alleviate symptoms like heartburn and acid reflux.
Drink in moderation: If you do choose to drink alcohol, do so in moderation. For women, this means no more than one drink a day, while for men, it means no more than two drinks a day (at most! Here at In-situ we are big advocates for low to no alcohol consumption)
Stay hydrated: Drinking plenty of water can help flush toxins from your body and support healthy digestion. Aim to drink at least 8-10 glasses of water a day to stay hydrated.
Real-world example: Let's say you're used to having a cup of coffee with breakfast every morning, followed by a few alcoholic drinks with dinner. You may notice that you often feel bloated, and gassy, or experience acid reflux. To improve your digestive health, you could switch to decaf coffee and limit your alcohol intake to one drink per day. Additionally, you could make sure to drink plenty of water throughout the day to stay hydrated and support healthy digestion. By making these changes, you may find that you experience fewer digestive issues and feel better overall.

Conclusion

In conclusion, improving your digestive health is crucial for your overall well-being. Digestive problems such as bloating, constipation, acid reflux, and irritable bowel syndrome (IBS) can negatively impact your daily life. However, there are simple steps you can take to improve your digestive health and prevent these issues.

The first and most important step is to eat a healthy diet that is high in fibre, lean protein, and healthy fats. Fruits, vegetables, whole grains, and fibre supplements can help promote healthy digestion, regulate bowel movements, and support the growth of healthy gut bacteria.

Managing stress is also crucial for good digestive health. Stress can wreak havoc on your digestive system, slowing down digestion, and causing inflammation. Relaxation techniques, regular exercise, and getting enough sleep can all help reduce stress and improve digestive health.

Regular exercise is not only beneficial for maintaining a healthy weight but also for promoting good digestion. Exercise can help stimulate the muscles in your digestive tract, making food move through your system more efficiently.

Getting enough fibre is essential for healthy digestion. Fibre helps regulate bowel movements, promote healthy gut bacteria, and even lower cholesterol levels. Eating more fruits and vegetables, choosing whole grains, and taking fibre supplements can help increase your fibre intake.

Finally, limiting alcohol and caffeine intake can also benefit your digestive health. These substances can irritate your digestive system and cause issues such as acid reflux, bloating, and indigestion.

Incorporating these 5 ways to improve your digestive health into your daily routine can help you prevent digestive problems, improve your overall well-being, and enjoy a happier and healthier life. Remember to start small, make gradual changes, and always consult your doctor if you have any concerns or underlying health conditions.

FAQs

How can I tell if I have digestive problems?
Symptoms of digestive problems may include bloating, gas, constipation, diarrhea, and abdominal pain. If you experience any of these symptoms regularly, it's best to consult a doctor.
Can stress really affect my digestion?
Yes, stress can impact digestion by causing hormones to slow down the digestive process and increase inflammation in the gut.
How much fibre should I be getting in my diet?
The recommended daily intake of fibre is 25 grams for women and 38 grams for men. However, it's important to gradually increase your fibre intake to prevent digestive discomfort.
Can I still drink coffee and alcohol if I'm trying to improve my digestive health?
It's best to limit your intake of alcohol and caffeine, as they can irritate the digestive system. However, you don't need to cut them out completely unless recommended by a doctor.
What are some other lifestyle changes I can make to improve my digestive health?
Other lifestyle changes that can improve digestive health include getting enough sleep, staying hydrated, and avoiding smoking. It's also important to eat slowly and mindfully to aid digestion.