It’s quite natural to experience digestive issues – such as diarrhea, constipation, nausea, heartburn, gas or upset stomach – once in a while. When it happens on a regular basis, it can make life miserable.
However, we have good news, especially if your doctor has ruled out any major health issues. These three steps and additional tips will help improve your digestion naturally.
Naturally Improve Digestion Step #1: CLEANSE
Your immune system resides in your digestive system, which is why it’s crucial to keep your gut healthy. The typically Standard American Diet is full of food additives, refined carbs, saturated fats, glucose, salt, and chemicals that cause gut inflammation and digestive issues. Follow these tips to cleanse your gut:
- Avoid processed foods, artificial sweeteners and sugar alcohols.
- Consume plenty of dietary fiber from wheat bran, whole grains, vegetables, nuts and seeds, legumes, and oat bran.
- Consider juicing. Fresh pressed fruit and vegetable juices are rich in nutrients, enzymes and prebiotics.
Naturally Improve Digestion Step #2: FEED
Feeding your freshly cleansed gut will help promote overall health. Since processed foods lead to disease, it’s best to eat real food or whole foods. Spending time and money on becoming healthy today will save you from disease in the long term. Here’s how you can feed your body.
- Rebalance your stomach acid by diluting one or two teaspoons or apple cider vinegar in a small glass of water and drinking it before your meal.
- Support your digestive system by eating probiotics. You can obtain it from plain yogurt, fermented foods, or in powder form. Important gut health probiotics include Bifidobacterium and Lactobacillus.
- Repair your gut by consuming plenty of almonds, eggs, soybeans, and turkey and other foods that contain glutamine, which has been shown to reduce leaky gut.
- Zinc has been shown to help alleviate many digestive disorders, including leaky gut, colitis, diarrhea and other issues.
Naturally Improve Digestion #3: HYDRATE
- One of the main causes of constipation is low fluid intake. The average person needs to drink 50-66 ounces of non-caffeinated beverages per day (preferably water, seltzer water, or herbal teas) to provide sufficient hydration for the gut. But there are more ways to hydrate, in addition to drinking plenty of water.
- Eat lots of water-rich vegetables and fruits, such as watermelon, grapefruit, tomatoes, zucchini, peaches, celery, strawberries, and cucumber.
- Drink a natural isotonic beverage or supplement to rehydrate after exertion or while you are suffering from digestive distress.
Naturally Improve Digestion: Bonus Tips
- Don’t shy away from healthy fats, because they help you to feel satisfied after meals and promote nutrient absorption. As such, it can help relieve constipation.
- Manage your stress levels because stress hormones have a direct affect on your digestive system. When you are stressed, energy and blood are diverted, which negatively affects the intricate connection between your brain and your gut. You can manage your stress through yoga, acupuncture, meditation, behavioral therapy or exercise.
- Mindful eating and proper chewing can promote healthy digestion.
- Exercise can help reduce constipation and inflammation.