Is poor digestion cramping your style? Don’t let it go on another day. We’ve got 5 ways to improve your digestion naturally.
If gas, bloating, heartburn, nausea, constipation or diarrhea are part of your everyday life, you’re not alone.
In our modern day society digestive problems have become a part of our daily routine. Albeit often an inconvenient, painful or embarrassing one.
We don’t talk about digestive disorders and we rarely seek advice to help such a common problem. The most common problems associated with the digestive tract are diarrhea, constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and heartburn. These can be caused by many things, such as an unhealthy lifestyle, poor nutrition, a food sensitivity or even an infection. And just as there are many causes, there are many ways to help your digestive system work smoothly.
As dietitians we believe that real food (and a healthy lifestyle) is powerful medicine and that with just a few adjustments to what you eat, when you eat and how you eat you can noticeably improve your digestion.
Here are our top 5 ways to improve your digestion naturally:
1. Add probiotics to your life: Probiotics are strains of beneficial bacteria that live in your digestive system. These bacteria are microorganisms called “probiotics” which means ‘for life’. These microscopic ‘bugs’ live in your intestines where they produce vitamins and short-chain fatty acids that feed and nurture other beneficial bacteria , are nonpathogenic (non-disease causing) and directly contribute to a healthy gut flora (the community of bacteria in your gut). These bacteria aid in digestion (breaking down the foods you eat), help prevent infection and reduce chronic inflammation. You can get more probiotics by taking a supplement (here’s one of our favorites – use coupon code: realfoodrds10) or eating raw fermented foods like kefir, yogurt, sauerkraut, kimchi and kombucha.
2. Change your eating habits: The way you eat has a large impact on how your digestive system works. By changing a few of your eating habits you may be able to improve your digestion dramatically. These are some of our favorite non-food digestion hacks:
- Eat in a relaxed environment and focus on eating. Just eating.
- Turn off the television and phone so you can fully focus on the food you are eating and the act of eating. Notice how your food looks, tastes, smells and feels in your mouth. This is called being mindful..
- Try not to eat when you are upset or in a bad mood. Your brain and your digestive tract are interconnected so these feelings can impact the effectiveness of your digestive system.
- Be sure to chew each mouthful of food thoroughly before swallowing it to lessen the impact on your digestive system. Chewing your food into smaller particles is an essential, but often overlooked, step in digestion. The more you chew your food, the better it will be broken down which will help with the digestive process. This is because breaking down your food mechanically is actually considered to be the first phase of digestion. The smaller the particles the easier the food travels down the esophagus. As you chew your food, saliva is released from glands in your mouth and which then begins the chemical digestion of the food before it even reaches your stomach. Additionally, the presence of saliva triggers the stomach to produce acid and its own digestive enzymes in preparation for the arrival of your meal.
- The act of chewing is often the most overlooked step in the digestive process but not one to be taken lightly.
3. Stay hydrated: Water is important for digestion! We need water to digest solid food and absorb nutrients properly. Without water, the entire body’s performance decreases which can lead to dehydration and decrease blood pressure which can cause constipation.
- Drink enough water each day. The average person should aim to consume approximately 80 ounces of water (or other non-caffeinated fluids) each day.
- But…..you need to drink this water between meals rather than with meals to avoid diluting stomach acid which is vital for optimal digestion.
4. Rejuvenate with a REAL Food Reboot: Excess toxins can be a cause of digestive problems for many people, causing either diarrhea, constipation or in the case of many with IBS – both! Eliminating the foods that create inflammation in your body while replacing them with whole, nourishing and nutrient-dense foods is one of the best ways to reset your digestive and help you troubleshoot what’s really going on in there.
- Ditch the artificial sweeteners. These have been shown to drastically alter gut bacteria which we already know is a very important part of healthy digestion and overall health.
- Eat fewer processed foods. These foods tend to be empty calories with little to no nutrient value and are often full of refined sugars, artificial flavors, colors and preservatives that cause harm to your kidneys and liver and are addictive.
- Eliminate gluten from your diet. Gluten is a common allergen and gut irritant (even for those without gluten allergies like celiac disease).
- Avoid processed soy. Soy interferes with the absorption of nutrients and causes a hormone imbalance in the body when consumed in large quantities (i.e. as soy protein isolates in processed foods and beverages).
5. Boost your stomach acid. That’s right. Boost it. The truth is that high levels of hydrochloric acid, or ‘stomach acid’, are often not the cause of heartburn as we’ve been lead to believe. In fact, it’s often too little stomach acid that’s to blame. In order for food to be released from the stomach into the small intestine where most of the digestion and absorption of nutrients occurs, food needs to be in a liquid state. So if you don’t chew each mouthful thoroughly and you have low stomach acid that means your stomach needs to do more ‘mechanical’ digesting – or more churning and squeezing, to break the food down. This mechanical digestion takes more time which means food is left in the stomach longer where it can start to ferment, causing pressure to build (read: gas and bloating). What you now have is the perfect storm with regards to heartburn because the increased pressure exerts force on the esophageal sphincter (the muscle that closes the esophagus off from the stomach) making the acid you do have more likely to splash back up into the esophagus. Here are three simple ways to boost stomach acid naturally:
- Add freshly squeezed lemon juice to the water you drink between meals.
- Drink 1-2 teaspoons of raw, unfiltered apple cider vinegar in a small amount of water before each meal.
- Chew your food. Chew each mouthful until it is nearly impossible to discern what was in the bite you took. This may mean upwards of 15-20 chews per bite.
The ‘Take Away”
You are not alone. We’ve all experienced digestive problems at one time or another. Some digestive issues are harder than others to troubleshoot and fix, but many of them can be fixed with some simple adjustments to how you eat, when you eat and of course, what you eat.
Ruth says
Great tips! One thing I really need to work on is to leave my cell phone alone while I eat. The fifth tip was new to me – I was unaware that more stomach acid will help you digest more food. But it makes sense! Thanks for sharing all of these tips and pointers, J & S!
Jessica Beacom says
Great observation about the cell phone, Ruth. It’s one that I also struggle with (that and eating at my desk in front of my laptop while working). I definitely have to make it a point to leave the phone in the other room or to remove myself from my office when it’s time to eat. Setting a place at the table or breakfast bar with pretty placemat, napkin and utensils also helps me to focus just on the ‘art of eating’.
Isn’t #5 a surprise? It’s true though. Most of the clients I see in my practice have been able to reduce or eliminate heartburn completely by increasing stomach acid and chewing their food.
So glad you loved our tips!
Vj says
-Buy fresh lemons and bottled water to make sure I drink more.
-Chew more.
-Try to cut down no sweetners which I’ve taken for the last fifty years!
Krystal says
What probiotic brands would you suggest that would be good? I know the stores carry all different varieties, but I know a lot of them aren’t very good.
I love these tips!
Jessica Beacom says
Hi Krystal,
Great question! I tend to recommend the probiotics from Klaire Labs (Ther-biotic for use with/post-antibiotic use or after a GI illness and Vital-10 for maintenance use). I also recommend the Jarrow line of probiotics for those that don’t have access to Klaire Labs – they’re pretty widely available and I like that you can get some single strains like S. Boulardii which are effective for acute or travelers diarrhea, recurrent C. Dificile infection and IBS/IBD- as this strain of yeast isn’t always included in other probiotics or isn’t a high enough concentration). Typically I don’t recommend multivitamin formulas or green powders with probiotics for the probiotics because they’re usually not concentrated enough and often kept at room temp. They’re a nice addition but likely not enough to do the job. I hope that helps!
Vikas says
What is your opinion on Soil Based Probiotics? I tried normal probiotics but getting acidity issues with it.
Jessica Beacom says
We’ve used Prescript Assist brand before and didn’t have any issues with them. Of course, your tolerance of them may differ. We definitely think that it’s best to choose a high-quality brand and start with a quarter dose, increasing gradually over time no matter what kind of probiotic you choose.
Catherine says
I just discovered your website the other day and I love it! Thank you for these great tips! I also didn’t know about #5, I’m so glad I do now. I have heard of prebiotics and probiotics – what is the difference between these and is one better than the other? Thanks so much!
Jessica Beacom says
Hi Catherine!
Welcome! I’m so happy you found us and enjoyed the tips for better digestion. I think #5 comes as a surprise to many – but it works!
To answer your question, probiotics are the actually bacteria that are in supplements and foods like yogurt and sauerkraut. Prebiotics are undigestible plant fibers (such as inulin, chicory, onions, garlic, asparagus, etc.) that ‘feed’ or promote the growth of the bacteria in your intestine. Consuming a diet that contains fermented foods plus plenty of vegetables and fruits ensures you’re getting both for a healthy inner ecosystem.
Hope that answers your question!
Rikki Jackson says
I have found this site very interesting. I have had gut problems for years and Nexium has been prescribed which in fact keeps the food LONGER IN my stomach. I could never really “get this” I thought that for proper functioning of the body things are supposed to move naturally with a good healthy diet (which mine is – Greek diet). I eat vegetables everyday making sure I have green, orange and white. I eat fish and chicken and stay clear of beef although I do have it when my body tells me. (Usually a very small amount) Now for all of this great attempt to be healthy my gall bladder had to be removed because of “faulty non-functioning valves” which, I was told were replaced. I am still having gut problems. The worst is the upper abdominal bloat or hard mass. This is evident even when I don’t take Nexium. I take Ibergast and also probiotics and eat well , even though I have reduced the size of my meals and some days am constantly hungry. I cannot for the life of me understand why I have this upper bloat, unless I have a hernia. I have had two scopes into my stomach, and no problems were found. They have put all this down to IBS but no medication other than my own choice of things mentioned. I do take “Stomach Ease” sometimes and it helps my stomach to relax. I am at a loss about this upper bloat and now am trying to loose more weight to see if this is the problem. It’s like I have a little pillow of fat. I hate it and I am such a fit and healthy person no heart problems, no high blood pressure, no cholesterol issues. I am now considering surgery – a tummy tuck to fix it (yes, I did have a large baby back 25 yrs ago!). My muscles seemed to have collapsed and maybe they require putting back into place. Could this be my problem?
Jessica Beacom says
Hi Rikki,
It’s nearly impossible to tell what exactly your issue without a full medical history, lab work, physical exam, etc. despite your very thorough explanation. I would strongly encourage you to seek our a highly qualified health profession versed in functional medicine (you can locate one here: https://re-findhealth.com/) to help you systematically rule out any muscular, structural or internal abnormalities that may be causing issues with your digestion. Wishing you all the best!
nakul says
i have nausea all day and severe belching and i also think the food i eat is not digested , its been a problem since 5 months , i have been doing everything is mentioned above. please help me
Jessica Beacom says
Hi Nakul,
I’m sorry to hear that you are experiencing such severe digestive distress despite the interventions we’ve noted in this post. I strongly recommend you seek help from functional medicine specialist who can evaluate your case and provide you with a highly individualized plan of care.
You can search for providers here: https://re-findhealth.com/
Take care!
Paul says
Hi
Have u been tested for helicobacter pylori?
You have the classic symptoms.
Talk to your doctor about it.
Jessica Beacom says
Great point, Paul!
RASHEEDA BRHLIM says
I found chewing raw fennel seeds with one or two cloves helps my blooting problem. Try right after u eat ur meal. Half a teas spoon raw fennel seed with one or two peices of cloves. Slowley keep chewing it helps the digestion and cloves helps to kill bacteria in your stomuch
Anurag Verma says
Very Informative Post focusing on main root cause of digestive system. Thanks for sharing
Ridley Fitzgerald says
Thanks for the great digestive health tips. I seem to get stomach aches really often, so I want to try this out. I never chew my food for well, so I bet that is one of my problems!
Jessica Beacom says
Hi Ridley,
Sorry to hear your digestion has been troubling you all these years. Hopefully chewing your food well (really well) can provide you with some relief. I know chewing is the first thing I go back to when I notice things aren’t going well in that department.
Preet says
All are very helpful tips.
Jackie says
What do you recommend for a bodybuilder that has no gallbladder..?
Jessica Beacom says
Hi Jackie,
That really would depend on what you’re eating macro-wise, especially in relation to fat intake. I suggesting working with a nutrition professional versed in digestive disorders who can assess you on an individual basis to help you create food and supplement program that’s right for you (you may be a good candidate for ox bile supplements or pancreatic enzyme replacements which your provider can tailor to your specific needs).
Somveer says
Thanks for such nice tips for improving digestive system.
I have been suffering from Helicopter Pylori bectiria since July 2016.
Could you please suggest me any natural treatment of the same.
Thanks in advance.
Stacie Hassing says
You’re welcome! We recommend that you make an appointment with a functional doctor which you can find one here: https://re-findhealth.com
Rasheeda Behlim says
Hi. I developed Hpylore after my catrac surgary. My eye pressure wont come down. My doctor prescribed dyomax which caused stomuch problem. They wanted to give me antibiotics for it. My pharmacist faughter recommended not to take, because it will keep coming back. So i went to natural source. I started taking alovera jell a tablespoon in the morning on emptey stomuch. My hpylore test came out negative after using alovera jell for six weeks. I bought a big alovera plant from a nursery and every day i cut helf of long leaf and take jell by scraping with spoon. Make sure u buy alovera which is not bitter in taste. Bitter one is for external use only. Alovera helps many other stomuch problems as well. Itbtakes away inflamation as well as kills bacteria
Elena says
I love that you focus on probiotic rich foods rather than supplements! Sauerkraut on a salad is such a good idea, I love it but never really know how to eat it haha.
Jessica Beacom says
Hi Elena,
Eating it on your salad is a great place to start! I always have a forkful (or two) alongside of whatever it is that I’m eating – treating it more like a condiment than part of my meal.
Susi Ssgar says
Excellent tips Jessica.
All geared up to follow these tips.
Thanks a million. You are great.
saira says
Hi.I have IBS for about 8 years & i have lost weight bcoz of this.Nowadays im having pain in intestines 🙁 .can u suggest me any diet for improving weight while I have I BS .:(
Jessica Beacom says
Hi Saira,
It sounds like you would benefit from the help of a functional medicine provider who specializes in gut health and digestive disorders. We suggest you check out Re-findHealth.com for a provider in your area.
Suen says
Re: Lemon juice and increasing stomach acids. My understanding is that while lemons are acidic, when digested they become alkaline?
Stacie Hassing says
That is correct.
Adrianna says
Hi girls, for how long should I’ve been drinking ACV? Warm/cold water? THANKS 🙏🏼
Jessica Beacom says
Hi Adrianna,
If after a couple weeks you haven’t seen an improvement in your digestion and you’ve been doing the ACV regularly (warm or cold water are both fine) then I’d suggest discontinuing it and exploring other options. Also, working with a trained health care provider who has a more holistic or functional approach may be helpful as well.
Michele Lewis says
I am in the process of already drinking the apple cider and I just started over the counter probiotics but this is good info I plan to try all and small bites and more chews ty
mukta says
Thnkyu..
Moni sharma says
I have suffering from the problem of weak digestion and it effect my body in a bad way i will eat in once after that I need to go to toilet for 3 or 4 time what should I do to remove this problem
Stacie Hassing says
Hi there! Sorry to hear you’re having troubles with your digestion. It could be an intolerance to a certain food but without a thorough nutrition assessment, we can not provide individual guidance and recommendations. I’d recommend scheduling an appointment with your doctor or with a functional medicine practitioner to get to the root of your symptoms. I apologize for not being able to have an answer for you. Hope you get well soon!
K Chongo says
Very informative. Could really use more information on naming foods that makes your stomach digest foods fast in a few hours. And also, foods that alkalinize the body.
Thank you
Stacie Hassing says
Thanks! We will make note of those topic ideas for future posts.
Leah says
Cider Vinegar gives me heartburn
Dorothy Henderson says
Take the time to chew my food good.Drink lemon water between meals or apple cider vinegar
Gastroenterologist Davenport says
Good digestion always plays an important role in our good health and your post is really very helpful to stay fit and healthy. The way you explain each and every tips is really very impressive. Thanks for sharing this informative post.
Stacie Hassing says
You’re welcome!
malesa green says
Staying hydrated, adding probiotics and changing eating habits
Lee says
My person has half a stomach and the insides get inflammed. Also ibs. She needs more acid to idgest food better but cannot bppst it with suggestions here due ti the inflammation. Any more tips on boostibg stomach acids to help her digest?
Jessica Beacom says
Hi Lee,
We suggest you speak with a holistic-minded healthcare practitioner who can offer you some suggestions as to supplements that can help boost stomach acid since we’re not able to do so without a full nutrition assessment and health history.
Helen says
Hi! I found this website when I was googling how food enzymes vs probiotics as I am researching info due to my 11 year old daughter’s gut issues. She has poor growth, is thin, has a good appetite but is sensitive/allergic to many thinks. Her pediatrician ruled out celiac disease, she does have a couple food intolerance to fruit like kiwi, apples and milk, which cause stomachaches and rash around mouth so we avoid them for now. She suffers from a lot of gas/bloating and complains of burning occasionally when she has a BM. I just ordered children probiotics for her to see if they help, I was wondering if I should get food enzymes as well but I will try just the probiotics for now and use your tips to try an increase her food enzyme production. Thank you so much!
Robert W Evalt says
You give good information.
Anne Rupert says
I have not been able to keep anything solid down except chicken noodle soup and crackers for over 2 months
Jessica Beacom says
Hi Anne,
I’m sorry to hear this. I hope that you are working with a qualified healthcare provider to help you uncover the reason for your digestive issues.
We dy says
I must drink more water with lemon. I’ll will try the apple cider vinegar I’ve got in the cup board
Laurel Howard says
After years of inflammation in my body and always being bloated and stomach aches after eating, I had a long talk with my doctor and I am now Gluten Free, Dairy Free, and Red Meat Free.
I have replaced my milk with creamy cashew milk which is unsweetened and only 25 calories per glass, and the same amount as calcium as regular milk.
I take probiotics every day, and i have been drinking hot lemon water every day for about 6 years now, I start my day when i wake up with hot water and lemon.
I feel great, healthy and lost 60 pounds.
Laurie Howard
Brian says
Lately my stomach has been giving me fits I try to eat that which is healthy whole grains like oatmeal 100% Whole Wheat Breads Green vegetables whatever fruit that is in season but lately I been having a spoiled stomach sometimes twice a week and it’s so frustrating
martin says
very helpful piece of information
Margarita Maclang says
I am so glad and thankful first to our loving Jesus Christ and second to this article of yours for showing me your ways to improve my digestive system. I’ve been suffering from weak digestion since last year till now and as I follow your instruction I feel better gradually. Glory to God!
Jessica Beacom says
This is such great news, Margarita. May you continue to find healing and good health.
Jett Crain says
Easy, add lemon to my water. Enjoy my meals, chew like a lady 😘
Pearl says
I’m gonna chew my food so well
Jessica Beacom says
Great idea! It’s something that we all need to be more mindful of, myself included!
Marie says
Am going to be chewing my food properly, eat slowly and in small but frequent intervals
Salma says
These tips are excellent to improve my digestive system, thanks a lot
Vivek says
Yogurt, Chia Seeds, Apples, Papaya and Whole Grains are also very useful to improve your digestion naturally. Drinking tea for digestion or taking apple cider vinegar are said to be natural solution as well
Kavita aggarwal says
I will chew more,while trying to be mindful n will take apple cider vinegar for increasing stomach acid
Bharti Thakkar says
I am going to chew food well with mindfulness. Thanks 🙏
Su says
This information waa very helpful. Thank you
J says
Thank you. Helpful information.
Patricia Mac Avoy says
I eat small meals more often, I drink 8 bottles of water a day. I cut foods smaller and chew every morsel of my food. I don’t drink water while I eat, take pre and probiotics every morning with centrum vitamin after breakfast. I will try the apple cider vinegar and hope this will halo. I have followed your advice and do not get heartburn or any other bathroom issues
Jessica Beacom says
This is great, Patricia. It sounds like you’re doing all the right things to promote healthy digestion. Thanks for sharing!
Marcia Hudson vassell says
Thank you for this information. I will save it and practice it as much as possible. My problem is not severe, but I have concerns to catch it now.
Danielle Li says
I truely believe what states in this article. I wish I would see this article earlier, but I figured out by myself, I have been doing exact way you state here. I got acid reflex due to lower stomach acid other than the other way around. I have been taking probiotic, digestive enzymes and apple acid vinegar with the mother included. All really helped me went through this uncomfortable. Thanks for amazing article to encourage going!! 🙂
Asma says
Veery informative
Bindu says
Hi,
These are great tips! Really appreciate it.
I am diagnosed with irritation bowel syndrome, I am suffering from this from past few years, still Couldn’t find any solution to my problem.
Bharathi says
Food is not getting digested. I have to passmotion the next minute I havemybreakfast, lunch & dinner. I have limited meals also. Because of this I donot like to visit anyone’s house too. Please share some tips.
Jessica Beacom says
We suggest giving these tips a try and if you don’t see improvement in a few weeks or your condition worsens, see your healthcare provider for more help.
Fedelyn Hadcan says
Since my teeth are not complete, I cannot chew my foods well, what shall I do?
Jessica Beacom says
We suggest choosing foods that are soft-cooked, chopped and moistened with broth and/or blended.