Danny Davis
The digestive system is a vital and well-used part of the human body; it processes everything we eat and drink so it is constantly working. Digestion is a complicated process that involves many parts of the body, all doing their own complex jobs.
The digestive system can be sensitive to certain foods and can cause illness when it is unable to work properly. It is therefore essential that for you to look after your digestive health and keep it in perfect working order. You will not only feel good, you will also avoid common discomforts such as heartburn, indigestion, bloating, and constipation.
Below are 50 top all natural ways to ensure the health of your digestive system that do not require resorting to medication and non-natural options.
1| Eat More Fiber
Most people are probably not eating enough fiber, and don’t realize it. Fiber is essential to keep the digestive system working properly and prevents constipation. Fiber can be obtained from brown rice, fruits, and vegetables.
2| Water
As our body is made up of so much water, it is essential to drink plenty throughout the day. Sufficient water consumption enables the digestive system to keep flowing and can prevent constipation.
3| Eat Less Fat
Fat can be bad for us in so many ways, including digestion. The digestion system has to work a lot harder to process fatty foods so can struggle, as it is overworked.
4| Reduce Caffeine IntakeÂ
Caffeine increases acid in the stomach, which can lead to heartburn and cause uncomfortable bloating. By limiting the amount of fizzy drinks, tea, and coffee you drink, you can help your stomach and digestive system.
5| Probiotics
Probiotics are often referred to as ‘friendly bacteria’ and encourage good bacteria in the gut. These types of bacteria are needed to reduce symptoms of IBS and diarrhea. Fill your gut with bacteria fighting flora by eating yogurt, yogurt cultures naturally contain the essential probiotics that will keep your digestive system healthy and happy.
6| Choose Lean Meat
Protein is an essential part of our diet but some meats can be quite fatty. Lean cuts of meat are much easier for the digestive system to process and can reduce feelings of bloating. Choose skinless chicken and fish more often!
7| Exercise Regularly
Exercise helps to keep the digestive system function properly and promotes healthy digestion to avoid many of the maladies that can be caused when food is not processed in the body correctly including indigestion, heartburn and others. Regular exercise has many health benefits, and can help to ensure good digestive health. Yoga is one great option as there are poses that encourage proper digestion, something that is really useful when you overeat, or during the holidays when people tend to overindulge.
8| Find Any Triggers
Many people find certain foods can trigger digestive problems such as IBS or bloating. By finding out which foods cause the most problems, they can then be avoided.
9| Maintain A Healthy Weight
Increased weight has been shown to cause poor digestive health. Even small weight gains can cause acid reflux and other digestive health problems.
10| Eat Slowly
There is often no rush to eat and slowing down will hugely benefit your digestive system and digestion of all your meals. This enables you to stop eating when you are full and avoids forcing your digestive system to be overworked.
11| Avoid Artificial SweetenersÂ
Artificial sweeteners, while low in calories, can be a huge cause of bloating. Switch to a natural option and your digestive system will find it easier to process and you will not be as bloated. The Stevia plant has a natural sweetness, and you can get the Stevia sweetener at most markets.
12| Drink Or Eat Bitters
Bitters are foods and herbs that have a bitter taste. While the bitterness is not so palatable, the results they bring are, as they produce digestive enzymes, prime the digestive process and appetite, improve liver and gallbladder function and in general boost digestive health while helping to detox toxins from the body. Dandelion herb, ginger, cilantro, and bitter melon are some examples of bitters, there are also tinctures, and tonics that are ready made that you can buy. Drink a shot before each meal and see the difference in your digestion.
13| Maintain A Balanced Diet
Try to keep a balanced diet with sufficient quantities of the major food groups. Your digestive system is better at processing a balanced diet rather than one that is filled with too much carbohydrates or fats.
14| Reduce Portion Sizes
People tend to overeat, and restaurants serve way bigger portions that humans need. By reducing your portion sizes, and eating smaller meals throughout the day, instead of three huge ones you are ensuring your digestive system is not overworked.
15| Manage Stress Levels
Stress has many effects on the body and the digestive system is particularly sensitive. Try to manage your stress levels, as your digestive system will really suffer otherwise. There are many options in effective stress reduction, including yoga, meditation, relaxation exercise, walking, and others.
16| Hygiene
Good levels of personal hygiene are essential for good digestive health. Without it, bacteria and germs can enter the digestive system and are hard to process.
17|Â Get Support
If you are having regular problems with your digestive system then seek support. It is very common in today’s world and there are many options for management and treatment.
18| Eat More Fruit And Vegetables
Fruit and vegetables contain many essential nutrients that are beneficial to the digestive system, including vitamins and fiber.
19| Pay Attention To Your Body
If you are uncomfortable or bloated after eating, are in pain, or have any other digestive symptoms, it is likely that your body is struggling to manage. Pay attention to this and make changes to help your digestive system.
20| Gargle Water Every Day
Gargling helps to kick start your digestive system so can be useful to do in the mornings. This will aid your digestive system by starting it before you eat so it is ready to process food.
21| Leave At Least 12 Hours Between Dinner And The Following Day’s Breakfast
Your digestive system needs a break and a rest in the same way as the rest of your body. Not eating overnight gives it chance to process anything that is left and time to recover before starting again.
22| Change Your Diet One Food At A Time
If you are trying to identify which food or foods is causing problems with your digestion, then cut out one item at a time and you will soon be able to see what is causing the problem.
23| Keep A Food Diary
This will help you identify any triggers or remedies that help with digestive problems. This can help with management and treatment of any digestive problems.
24| Ginger
Ginger is well known for its digestive benefits; it can help with bloating, nausea, and general digestive health. Ginger can be drunk in a tea or added to foods; both will help.
25| Chamomile Tea
Herbal teas such as chamomile can help with symptoms such as bloating, excess gas and an upset stomach.
26| Turmeric
Turmeric can help with conditions such as irritable bowel disease as it possesses anti-inflammatory properties. However, it is not recommended for some people to you will need to check with your healthcare professional.
27| Milk ThistleÂ
Milk Thistle, a bitter herb has been used for centuries for a number of conditions. Milk thistle can help to protect the liver and encourages cell regeneration, and increases the flow of bile during digestion, which can help the digestive system to function effectively.
28| Slippery Elm
Slippery Elm contains a gel that helps to coat the esophagus. This can minimize the symptoms of acid reflux and other conditions, and therefore relieve much of the associated discomfort.
29| Pineapple
Pineapple contains important digestive enzymes that can reduce the symptoms of heartburn and indigestion.
30| Honey
Honey has many health benefits, including alleviating sore throats and other infections. It can also help the digestive system by coating the upper gastroesophageal tract and therefore minimize the effects from acid reflux.
31| Minimize The Use Of Antibiotics
Anti-biotics can cause digestive problems as they kill all bacteria. This means that although they are effective at killing the infection, they also kill all the good bacteria that are needed to keep the digestive system healthy.
32| Omega 3 Fatty Acids
There are so many benefits of omega 3, which is commonly found in fatty fish, such as salmon and tuna. It helps your digestive system by reducing inflammation in the digestive system.
33| Apple Cider Vinegar
Apple Cider Vinegar has many beneficial properties, particularly for the gut and digestive system. It contains a large amount of prebiotics, which are necessary for good digestive health and reduced inflammation.
34| Eat More Dark Chocolate
Dark chocolate is another bitter that both pre and probiotics, which are highly beneficial to the digestive system. Dark chocolate is also loaded with antioxidants that help fight free radicals. Choose high quality 60% cacao dark chocolate for the best nutritional value.
35| Dandelion And Root Tea
Dandelion has many health benefits, particularly for the digestive system. It acts as a mild laxative, which can help ensure your digestive system is continually working effectively and processing everything as it should.
36| Yellow dock tea
Although less well known, yellow dock tea can increase bile production in the stomach and also act as a mild laxative. This helps your digestive system to work more effectively.
37| Peppermint
Peppermint comes in many forms, including oils and tea. It has many benefits for digestive health, and can help with conditions such as IBS and acid reflux. It can help settle an upset stomach and reduce acid reflux.
38| Fennel
Whether drunk as a tea or included in meals, fennel can help with many aspects of digestive health. It can help prevent, and treat gas, bloating, and constipation.
39| SennaÂ
Many natural constipation remedies contain the natural herb Senna as it can provide relief from constipation. Drink Senna tea every day and watch your digestive system shine!
40| Cardamom
Cardamom has many important properties, which can help with good digestive health. Specifically, it works on the stomach and intestine, providing an effective treatment. Cardamom has anti-spasmodic and anti-inflammatory properties, which make it an effective treatment for gas and bloating.
41| Quit SmokingÂ
Smoking is harmful in many ways, and your digestive tract does not appreciate it either. Smoking has been linked to heartburn, indigestion, and cancer within the digestive system.
41| Relaxation
Everyone needs to stop and take a break regularly, and your digestive tract needs you to. When you are relaxed, you are not putting it through stress and hard work, which gives it a chance to rest and recover. If it does not have sufficient rest, it will struggle to function effectively.
42| Avoid Binge Drinking
Alcohol has many effects on the body and is harmful in many ways. Binge drinking in particular can cause acid reflux and heartburn as well as exacerbating other illnesses.
43| Don’t Talk And Eat At The Same Time
Taking in too much air, for example by eating and talking at the same time can cause excess gas and therefore bloating. Similarly, eat sitting up which can help to reduce excess air intake.
44| Acupuncture
Acupuncture has been used for centuries and has been shown to help a wide range of conditions. Studies have shown acupuncture can help with bloating and other symptoms of IBS.
45| HypnotherapyÂ
Therapies such as hypnotherapy have been shown to make a huge difference to IBS, possibly because it refocuses the mind. Studies have reported improvements in both physical and emotional health.
46| Avoid Foods That Produce Too Much Gas
Foods such as beans, broccoli, cabbage, and cauliflower can create excessive levels of gas. Although healthy, if gas or bloating is a problem they might need to be avoided.
47| Eat Small Meals Frequently
Rather than consume three large meals a day, try eating more often, but in much smaller portions. This enables the digestive system to manage the intake of food without having to work excessively hard.
48| Avoid Processed Foods
Processed foods, while convenient, contain many chemicals and preservatives, and many are not even real food. The body was made to digest whole real food, and not junk made in modern factories. By avoiding them, your general health will be improved. Your digestive health will also improve, as these chemicals are harder to break down and process through your body.
49| Avoid Fried Food
Your digestive system is not designed to process the fried food we put it through. Along with the excessive amount of fat, which is hard to process, this excess fat can cause problems with feces.
50| Eat Less Chilies
Chilies can irritate the esophagus and cause heartburn. Chilies can also make the symptoms of IBS worse so should be avoided by those suffering with IBS.
