The 11 Best Ways to

Improve Your Digestion

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

However, when these symptoms occur frequently, 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

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The typical Western diet — high in refined carbs, saturated fat and food
additives — has been linked to an increased risk of developing digestive
disorders

Food additives, including glucose, salt and other chemicals, have been
suggested to contribute to increased gut inflammation, leading to a
condition called leaky gut

Trans fats are found in many processed foods. They’re well-known for their
negative effects on heart health but have also been associated with an
increased risk of developing ulcerative colitis, an inflammatory bowel
disease

What’s more, processed foods like low-calorie drinks and ice creams often
contain artificial sweeteners, which may cause digestive problems.

One study found that eating 50 grams of the artificial sweetener xylitol led
to bloating and diarrhea in 70% of people, while 75 grams of the sweetener
erythritol caused the same symptoms in 60% of people

Studies also suggest that artificial sweetners may increase your number of
harmful gut bacteria.

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS)
and irritable bowel diseases like ulcerative colitis and Crohn’s disease.

Fortunately, scientific evidence suggests that diets high in nutrients protect

against digestive diseases.

Therefore, eating a diet based on whole foods and limiting the intake of
processed foods may be best for optimal digestion.

Summary 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
It’s common knowledge that  is bfibereneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber
acts like a giant toothbrush, helping your digestive tract keep everything
moving along

Soluble fiber is found in oat bran, legumes, nuts and seeds, while
vegetables, whole grains and wheat bran are good sources of insoluble
fiber.

A high-fiber diet has been linked to a reduced risk of digestive conditions,

including ulcers, reflux, hemorrhoids, diverticulitis and IBS.

perbiotics are another type of fiber that feed your healthy gut bacteria. Diets
high in this fiber have been shown to reduce the risk of inflammatory bowel
conditions

Prebiotics are found in many fruits, vegetables and grains.

Summary 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

Good digestion may require eating enough fat. Fat helps you feel satisfied
after a meal and is often needed for proper nutrient absorption.
Additionally, studies have shown that omega 3 fatty acids may decrease
your risk of developing inflammatory bowel diseases like ulcerative colitis.

Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds,
nuts (especially walnuts), as well as fatty fish like salmon, mackerel and
sardines.

Summary 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
Low fluid intake is a common cause of constipation

Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated

fluids per day to prevent constipation. However, you may need more if you
live in a warm climate or exercise strenuously

In addition to water you can also meet your fluid intake with herbal teas and
other non-caffeinated beverages such as seltzer water.

Another way to help meet your fluid intake needs is to include fruits and
vegetables that are high in water, such as cucumber, zucchini, celery,
tomatoes, melons, strawberries, grapefruit and peaches.