Digestive health plays a very crucial role in overall health and well-being. When the digestive system work properly, will feel energized, balanced and healthy. If the digestive system is weak then it can lead to various health issues like constipation, bloating and indigestion. Luckily, there are a lot of natural ways to improve digestion. These natural ways to improve digestion are very helpful and are very important for health.
In this blog, we explore 10 natural ways to improve digestion. You can easily incorporate these natural ways in our daily routine.
Natural ways to improve digestion
1. Eat a fiber rich diet
One of the most important natural ways to improve digestion is to ensure that the diet you take have enough quantity of fiber in it. Fiber is very important for the process of digestion. The fiber present in the food also has the ability to prevent constipation and promote a healthy digestive health. There two types of fiber named as soluble and insoluble. Now, we discuss each of its type.
Soluble fiber:
- Oats
- Legumes (beans, lentils etc.)
- Fruits (apple, pear etc.)
- Soluble fiber absorb the water from the gel-like substance which slows down the process of digestion.
Insoluble fiber: Insoluble fiber is present in various foods like:
- Whole grains (brown rice etc.)
- Vegetables (broccoli, carrots etc.)
- Insoluble fiber does not dissolve in the water and help in pushing the food through the digestive system which was helpful for the regular bowel movement.
If you want to make your digestive system healthy then add fiber in your diet. Adding fiber in your diet is among the best natural ways to improve digestion. If you really want to make you digestive system healthy with natural things or diet then fiber is the best option for you.
2. Stay hydrated
Water is very helpful for digestion. Actually, it come among the best natural ways to improve digestion. It has ability to prevent constipation. It helps in breaking down the food and make it easier for the body to absorb nutrients. If you drink enough water then it makes your stool soft and thus making it easier to pass and prevent constipation. If you do not drink enough water, your body will absorb water from your colon ( a part of large intestine), leading to harder stool and digestive discomfort.
Tips to stay hydrated
- Drink at least 2 liters of every day.
- Drink water throughout the day, not just after meal.
- Avoid consuming caffeine or alcohol because these things dehydrate your body.
3. Eat slowly
The process of digestion starts in the mouth. When you chew your food properly you break down it into smaller pieces which allows digestive enzyme to work more efficiently and properly. If you eat your food quickly without chewing then food remains in large pieces and thus cause indigestion because larger pieces are very difficult for the stomach to break down.
Benefits of eating slowly
- Improve the efficiency of digestive process
- Help you eat less
- Reduce the risk various diseases like indigestion, heartburn and bloating
Eating slowly is also come among the best natural ways improve the digestion. You must take proper time to chew each bite thoroughly and put your spoon down between bites to slow down your eating.
4. Manage stress
Stress has a very negative impact on your overall health even on you digestion. When your body is in the situation of stress, then your body enters in “fight or flight” mode, and all your energy divert away from your digestive system and does slow the process of digestion. You must reduce your stress if you want to improve your digestion. Thus, managing stress also come among the best natural ways to improve digestion. There are a lot of ways to reduce stress. Some of them are given below:
Ways to reduce stress
- Practice deep breathing exercises and meditation daily
- Engage in physical activities like yoga
- Spend time with your loved ones
Managing the stress or anxiety has a very positive impact on your overall digestive system. Managing stress comes among the best natural ways to improve digestion. If you succeed in managing your stress then you are succeeded in making your digestive system healthy.
5. Include probiotics in your diet
Probiotics are the beneficial bacteria that live in your digestive tract and help in balancing the good and bad bacteria in your gut. Probiotics has the ability to support digestion, reducing inflammation and improve nutrients absorption. If you add probiotics in your diet and it really positively affects your digestive system. It can help in maintaining a good gut health, which is helpful for digestion. Probiotics are thus very beneficial bacteria’s, and also come among the best natural ways to improve digestion.
If you do not get enough probiotics from your food and then you may also take supplements to fulfil probiotics requirement.
6. Add prebiotics to support gut health
As you know that the probiotics are beneficial bacteria which support gut health but on the other side, prebiotics are non-digestible fibers that feed these bacteria. If you add prebiotics to your diet then it provides the nourishment that are necessary for the probiotics. Thus, the combination of prebiotics and probiotics creates a healthy environment for your gut.
Prebiotics rich food are:
- Bananas
- Onions and Garlic
- Asparagus
- Apples
- Leeks
7. Stay physically active
Staying physically active are among the best natural ways to improve digestion. Regular physical activities are an excellent way to support digestion. Actually the exercises helps in stimulating the muscles, promoting the movement of food and reducing the constipation. If you remain physically active then it can also help you in losing your weight which can further be beneficial for your digestive system. Some of them are given below:
Ways to stay active
- Go for a walk Daily and specially after the meal.
- Practice yoga or stretching exercises to reduce stress and stimulate the digestive organs.
- Engage yourself in exercises like swimming, cycling or jogging to boost overall health.
Must try to do at least 30 minute exercises daily to keep your digestive system fully functional.
8. Eat smaller, more frequent meals
Instead of eating large meals, which can be dangerous for your digestive system, try eating smaller meals throughout the day. Large meals may lead to indigestion or bloating while smaller meals are easier to digest for your stomach. Smaller meals are very beneficial for your digestive system. So, instead of eating larger meals try to eat the smaller meals which was easily digestible by the stomach. Additionally, eating smaller meals also come among the best natural ways to improve digestion.
Benefits of smaller meals
- Helps in preventing stomach pain
- Helps in preventing overeating and indigestion
- Keep metabolism steady
- Prevents blood sugar spikes
Eating every 3 to 4 hours can prevent digestive discomfort and maintain your energy level throughout the day.
9. Avoid processed food
Avoid processed food such as the food which has high sugar quantity, unhealthy fat and artificial adjectives in it. These foods can disturb the digestive health. More often these goods lack essential nutrients and fibers, thus making it harder for the digestive system to digest. There are a lot of other disadvantages of eating these foods such as these foods can also lead to weight gain, constipation and inflammation in the gut.
Examples of processed food are given below:
- Sugary snacks and desserts.
- Fast food.
- Fried items.
- Packaged snacks like chips and crackers.
- Soft drinks and sugary beverages.
10. Incorporate ginger and herbal teas
Ginger is among the best natural ways to improve digestion. In addition to improve digestion ginger also has a lot of other benefits. If you drink ginger tea after the meal than it can soothe your digestive system and promote better digestion. Moreover, herbal teas very helpful for calming down the stomach and reduce the digestive discomfort.
Benefits of ginger and herbal teas
- Ginger helps in moving the food through the digestive system.
- They have anti-inflammatory properties in it that soothes the digestive system.
- They reduce bloating and gas.
Furthermore, if you add these things into your daily routine then it can positively affect your digestive health naturally.
Conclusion
Improving the digestive health is not an easy task, but if you follow the above mention strategies then you can easily improve your digestive health. By incorporating more fiber rich food, staying hydrated, eating slowly, managing stress, and including probiotics in prebiotics in your diet you can easily improve your digestive health. These all are the natural ways to improved digestion. In addition to these other natural ways to improve digestion are exercise, avoiding processed food and enjoying herbal teas.
Remember decision is a very important part of our role health and if you take care of your digestive system then you can lead to a healthy and powerful life. You can lead life with better energy if you keep your digestive system healthy. If you made these strategies a part of your routine then you digestive system will be very thankful to you. You must follow these natural ways to improve digestion for your better health.
By following these 10 natural ways to improve digestion, you can promote a healthy and efficient digestive system, which has a very positive effect on the quality of your life.
Disclaimer: This article’s information is for general purposes and not a substitute for professional medical advice. Consult a healthcare provider for personalized advice.
Digestive stability is the main factor in maintaining the physical as well as mental health. The above instructions help a lot.