The 11 best ways to improve digestion:
- Balanced diet: The typical Western diet, high in sugar, carbohydrates, saturated fats, and food additives, is linked to digestive problems. To support and improve digestion, it is recommended to focus on a whole foods diet and reduce the intake of processed foods.
- Dietary fiber: Dietary fiber absorbs water and helps increase the bulk of your stool, promoting healthy digestion. Prebiotic dietary fiber, present in many fruits, vegetables, and grains, feeds the beneficial gut bacteria, helping to maintain a healthy gut flora.
- Stay hydrated: Low fluid intake is a common cause of constipation, so aim to drink 2–3 liters of water daily. Warm water, compared to cold, further stimulates digestion.
- Omega-3 fats: Eating enough healthy fats is essential for good digestion and plays a key role in nutrient absorption. Studies have shown that omega-3 fatty acids can help reduce the risk of inflammatory bowel diseases such as ulcerative colitis and Crohn's disease (4). Foods rich in healthy omega-3 fatty acids include chia seeds, flaxseeds, walnuts, and fatty fish such as salmon, mackerel, and sardines.
- Herbs and spices: Certain herbs and spices like ginger, turmeric, fennel, rosemary, garlic, mint, or cinnamon also support better digestion.
- Avoiding dairy and grains: Dairy products are often hard for the body to digest, which can lead to flatulence, diarrhea, or constipation. Grains are high in carbohydrates and serve as food for harmful gut bacteria, which can hinder proper digestion.
- Fast vs. slow carbohydrates: Fast carbohydrates cause an immediate rise in blood sugar levels; examples include white bread, glucose, and fruit juices. Slow carbohydrates, found in whole grains, nuts, and legumes, are better for maintaining stable blood sugar levels.
- Alkaline diet: An alkaline diet focuses on consuming mostly alkaline-forming foods with a pH value greater than 7. The goal of an alkaline diet is to bring the acid-base balance into harmony. Alkaline foods—particularly fruits, vegetables, and nuts—support beneficial gut bacteria and thereby improve digestion.
- Chew Well: Food should be chewed around 30 times, helping the body absorb and digest it more easily.
- Eat Slowly and Calmly: Since our brain only registers fullness after 20 to 30 minutes, eating too fast can cause us to overeat beyond the point of satisfaction. This can disrupt digestion and may even contribute to weight gain over time.
- Exercise: Regular physical activity is one of the best ways to support healthy digestion because it helps food move more efficiently through your digestive system. That’s why taking a walk after a meal can really aid your body’s digestion process.
(1) https://www.ncbi.nlm.nih.gov/pubmed/23828881
Whether you’re dealing with constipation or diarrhea, you can improve your digestion by choosing foods that either stimulate or slow down the digestive process accordingly.
Foods that stimulate digestion:
- Apples
- Yogurt
- Kombucha
- Fennel
- Whole grains
- Kefir
- Chia
Foods that slow down digestion:
- Water and liquids such as low-fat broths like JARMINO beef bone broth, soups, juices, and sports drinks.
- Residue-free foods like applesauce instead of whole apples.
- Avoiding high-fat and high-fiber foods that are more difficult to digest.
