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 Fibre
A high-fibre diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fibre are soluble and insoluble fibre, as well as prebiotics.
3. Add Healthy Fats to Your Diet
Fat keeps food moving smoothly through your digestive system. 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. Incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.
6. Eat Mindfully
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
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
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. Rebalance Your Stomach Acid
Low stomach acid may cause digestive symptoms such as nausea, heartburn, indigestion and acid reflux. Drinking 1–2 teaspoons (5–10 ml) of raw apple cider vinegar diluted in a glass of water before meals may help increase your stomach acid.
10. Slow Down and Listen to Your Body
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.
11. Ditch Bad Habits
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.
12. Incorporate Gut-Supporting Nutrients
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 fibre, 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."
Words above taken from an article by Melissa Groves RD.
Read her full article, with all relevant links here
All the best Jan