Essential tips for supporting digestion

As gut health experts, we often see how overlooked the simplest habits can be when it comes to maintaining optimal digestion. In today’s fast-paced world, it can be easy to neglect the foundational practices that support a thriving digestive system. Yet, embracing a few key strategies can make a world of difference in how your body processes and absorbs nutrients, ultimately impacting your overall health and well-being. Here are 13 practical tips to help support and maintain a healthy digestive system:

1. Eat a balanced diet

Focus on a variety of foods rich in fibre, such as fruits, vegetables, whole grains, and legumes. Fibre helps keep things moving through your digestive tract. Check out these fibre-rich meal plans for inspiration.

2. Stay hydrated

Drink plenty of water throughout the day. Proper hydration aids in the digestion process and helps prevent constipation.¹

3. Chew your food

Take the time to chew your food thoroughly. This helps break it down and makes it easier for your stomach and intestines to process. Here are 5 suggestions:

Avoid eating in front of the TV or computer. Eating in a calm, focused environment allows you to pay more attention to your meal.
After each bite, set your utensils down. This gives you time to chew and swallow before reaching for the next bite.
Try setting a timer for 20-30 minutes for each meal. This can help you pace yourself and prevent eating too quickly.
Smaller dishes can help control portion sizes and encourage you to eat more slowly, as they give the illusion of having more food.
Aim to chew each bite 20-30 times. This not only aids digestion but also allows you to fully appreciate the flavours and textures of your meal.

4. Eat regular, punctuated meals

Try to eat at regular times each day and avoid skipping meals. This helps regulate your digestive system and maintain a steady metabolism.² Think of your body (and gut bacteria) as an orchestra. Just as a symphony needs a steady rhythm to stay in harmony, your digestive system thrives on regular, consistent meals to keep everything in tune.

5. Avoid overeating

Large meals can put a strain on your digestive system. If you experience discomfort from big meals, try eating smaller, more frequent ones instead. Some people find four smaller meals works best, while others prefer two larger ones, your body is unique to you – choose the approach that suits you best.

6. Include probiotics

Include probiotic-rich foods such as kefir, yoghurt, sauerkraut, and kimchi in your diet. Probiotics like those found in kefir work by replenishing your gut microbiome with beneficial bacteria essential for optimal digestion.³

11. Limit alcohol and caffeine

Excessive alcohol and caffeine can irritate the digestive system and lead to issues like acid reflux and indigestion.⁸

12. Stay upright after eating

Avoid lying down immediately after meals to prevent acid reflux and promote better digestion. In fact, why not try a short post-lunch walk to combat the mid-after slump!

13. Consider herbal teas

Herbal teas like ginger, peppermint, and chamomile can have soothing effects on the digestive system.

Implementing these habits can help maintain a healthy digestive system and improve overall well-being. If you have persistent digestive issues, it’s a good idea to consult a healthcare professional for personalised advice.

Discover additional natural remedies for digestion by exploring the beauty of bitters: 6 natural digestive aids.

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