The 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  evidence-based ways to improve your digestion naturally.

Eat a high-fiber diet. According to Maria Adams, MS, MPH, RDN, owner of Halsa Nutrition and adjunct professor of nutrition at Endicott College in Beverly, Massachusetts, consuming a high-fiber diet that's rich in whole grains, vegetables, fruits, and legumes can improve your digestive health. "A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated," Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight.

2. Get both insoluble and soluble fiber. It's important to consume both types of fiber, since they help your digestive system in different ways. "Insoluble fiber, also known as roughage, can't be digested by the body and therefore helps add bulk to the stools," says Adams. "Soluble fiber draws in water and can help prevent stools that are too watery." Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; you can get soluble fiber from oat bran, nuts, seeds, and legumes.

3. Limit foods that are high in fat. "In general, fatty foods tend to slow down the digestive process, making you more prone to constipation," says Adams. But since it's important to get some healthy fat in your diet, Adams recommends pairing fatty foods with high-fiber foods to help things move along more smoothly.

4. Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to digestive discomfort. When you eat meat, select lean cuts, such as pork loin and skinless poultry and limit portion size, filling more of your plate with fiber-rich whole grains, fruits, and vegetables.

5. Incorporate probiotics — and prebiotics — into your diet.Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. "They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress," says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut, according to the Academy of Nutrition and Dietetics. Prebiotics are found in a variety of raw fruits, vegetables, and whole grains including bananas, oats, onions, and legumes.

 6. Eat on schedule. Adams says that consuming your meals and healthy snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

7. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.

8. Skip the bad habits: smoking, excessive caffeine, and alcohol. Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.

9. Exercise regularly. "Regular exercise helps keep foods moving through your digestive system, reducing constipation," says Adams. Staying active can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

10.Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

Skip the bad habits: smoking, excessive caffeine, and alcohol. Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.


5. Incorporate probiotics — and prebiotics — into your diet. Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. "They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress," says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.