Here are 11 evidence-based ways to improve your digestion naturally. In addition, studies have shown that omega-3 fatty acids may reduce the risk of developing inflammatory bowel diseases, such as ulcerative colitis (3, 1). Foods high in beneficial omega-3 fatty acids include flax seeds, chia seeds, nuts (especially walnuts), and fatty fish such as salmon, mackerel and sardines (12, 1). Summary Adequate fat intake improves the absorption of some fat-soluble nutrients.
In addition, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases. Low fluid intake is a common cause of constipation (14, 1). Experts recommend drinking 50 to 66 ounces (1.5 to 2 liters) of caffeine-free liquids per day to prevent constipation. However, you may need more if you live in a warm climate or do intense exercise (1).
Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water content, such as cucumbers, zucchini, celery, tomatoes, melons, strawberries, grapefruits and peaches) (16, 1). It has been associated with stomach ulcers, diarrhea, constipation, and IBS (18, 19, 20, 2). In addition, the intestine and the brain are intriguingly connected closely, what affects the brain can also affect digestion (20, 22, 2): Training for stress management, meditation and relaxation has all been shown to improve symptoms in people with IBS (2). Other studies have found that cognitive behavioral therapy, acupuncture, and yoga improve digestive symptoms (2) Mindful eating is the practice of paying attention to all aspects of food and the eating process (2).
Studies have shown that mindfulness can reduce digestive symptoms in people with ulcerative colitis and IBS) (2). Poor chewing has been linked to a decrease in nutrient absorption (2). In addition, the act of chewing has been shown to reduce stress, which can also improve digestion (2). A study in healthy people showed that moderate exercise, such as bicycling and jogging, increased bowel transit time by nearly 30% (30).
In addition, studies suggest that exercise may reduce the symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as the decrease of inflammatory compounds in the body (32, 3). While there isn't much solid science to back up this statement, hormones released by the stomach in response to food take time to reach the brain (3). In addition, emotional eating adversely affects digestion. In one study, people who ate when they were anxious experienced higher levels of indigestion and bloating (3).
Smoking nearly doubles the risk of developing acid reflux (3). In addition, studies have shown that quitting smoking improves these symptoms (3). This bad habit has also been associated with stomach ulcers, an increase in surgeries in people with ulcerative colitis and gastrointestinal cancer (37, 38, 3). The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.
The direct relationship isn't clear, but scientists have found a definitive correlation between exercise and gut health. The general belief is that exercise can reduce stress hormones, which affect the composition of bacteria in the digestive system. Following a diet low in food additives, trans fats and artificial sweeteners can improve digestion and protect against digestive diseases. Chronic constipation, GERD, food intolerance, and inflammatory bowel disease are some common digestive problems that present with varied symptoms, but all of them indicate a problem with the digestive system.
However, if your digestive problems persist or worsen even after you follow the remedies diligently, you should seek medical attention to check for underlying health problems. Simple dietary and lifestyle changes can help improve digestion if you experience occasional, frequent, or chronic digestive symptoms. Apple cider vinegar stimulates the secretion of digestive juices that aid digestion by breaking down food. The curcumin in turmeric has anti-inflammatory and antioxidant properties that improve digestive health and protect the intestines from further damage (.
If you're looking for ways to feel better, here are some tips to help you restore your digestive health. It's important to treat digestive problems as soon as possible to avoid further health complications. Home remedies for digestive problems, such as chamomile tea, apple cider vinegar, peppermint, aloe vera, fennel seeds, black pepper, green tea, and lemon juice, can help soothe an inflamed and irritated digestive system and improve its functioning. .