Digestion is the complex process of turning the food you eat into nutrients, which the body uses for energy, growth and cell repair needed to survive. The digestion process also involves creating waste to be eliminated.

The digestive tract (or gastrointestinal tract) is a long twisting tube that starts at the mouth and ends at the anus. It is made up of a series of muscles that coordinate the movement of food and other cells that produce enzymes and hormones to aid in the breakdown of food. Along the way are other ‘accessory’ organs that are needed for digestion: liver and the pancreas.

The 11 Best Ways to Improve Your Digestion Naturally

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

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

Fortunately, diet and lifestyle changes can have a positive impact on your gut health.

Here are 11 evidence-based ways to improve your digestion naturally.

1. Eat Real Food

 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.

2. Get Plenty of Fiber

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.

3. Add Healthy Fats to Your Diet

 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.

4. Stay Hydrated

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

5. Manage Your Stress

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

6. Eat Mindfully

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.

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.

7. Chew Your Food

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.

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.

8. Get Moving

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

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.

9. Slow Down and Listen to Your Body

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.

Not paying attention to your hunger and fullness cues and eating when you’re emotional or anxious
can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

10. Ditch Bad Habits

You know that bad habits such as smoking, drinking too much alcohol and eating late at night aren’t great for your overall health.

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

  • Smoking : This bad habit has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers. 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. 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. 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.

Bad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive
issues. To improve digestion, try to avoid these damaging habits.

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11. Incorporate Gut-Supporting Nutrients

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial bacteria that may improve digestive health when taken as supplements. They 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. A good general probiotic supplement will contain a mix of strains including Lactobacillus and Bifidobacterium.

Glutamine

Glutamine is an amino acid that supports gut health. It has been shown to reduce intestinal permeability (leaky gut) in people who are critically ill.

You can increase your glutamine levels by eating foods such as turkey, soybeans, eggs and almonds.

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.

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

Foods high in zinc include shellfish, beef and sunflower seeds.

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

The Bottom Line

Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or chronic 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, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well.

Source : webmd.com