Are th ere small swaps you can make to add in some wholefoods? For example - th e way we eat has become more about convenience than nutrition so often we will grab a pastry or a biscuit instead of a meal.

Being aware of what meal you struggle with the most may make it easier to focus on one change at a time as a natural way to improve digestion.

Fermented foods are age old ways of adding in good bacteria and the perfect way to naturally improve your digestion. By incorporating sauerkraut, kimchi, kefir or kombucha into your diet you are adding in beneficial microbes to naturally support healthier digestion.

When you start to include these products please start small, e. Easy hack - drink water. It flushes the waste products out and is one of the best natural ways to support your digestive system.

Often people think they have poor digestion but really they are just dehydrated! A drink bottle can help increase your water intake and before you snack have a glass of water and see if you were just thirsty.

Water can really help support healthy digestion and healthy skin - you just need to drink it regularly. Try and move more. Our lives may be more sedentary than previous generations but if you can stretch and move a bit more it is another great natural way to support y our digestive and lymphatic systems.

Micro exercise breaks are great for that. Simple but true. Chewing your food more breaks it down into smaller pieces exposing it to salivary enzymes which help with the extraction of the nutrients within the food.

It also helps support a more efficient digestion and can reduce the chances of indigestion and discomfort from eating too much or too fast. Home News 10 Clever Natural Ways To Improve Digestion.

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On your heart, in your gut, on your tongue, everywhere! Once you taste something bitter it activates y our bitter taste receptors and that lets your gut know food is coming. Bile production is increased which helps to break down the food more efficiently and it also supports the liver with its detoxification pathways and actions.

Bitter taste receptors also help to trigger y our mechanical receptors in y our gut which lets you know when you've eaten enough. Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues.

To improve digestion, consider changing these lifestyle factors. These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms. For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Glutamine is an amino acid that supports gut health.

Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed You can increase your glutamine levels by eating foods such as beef, eggs and tofu Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds Certain nutrients are necessary for a healthy digestive tract.

Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion. Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms. Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Laxatives can help relieve constipation and promote regular bowel movements. Learn more about natural laxatives.

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Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Melissa Groves — Updated on March 13, Eat whole foods. Share on Pinterest Photography by Aya Brackett. Get plenty of fiber. Add healthy fats to your diet. Stay hydrated. Manage your stress.

Eat mindfully. Chew your food. Get moving. Slow down and listen to your body. Consider lifestyle changes. Here are a few gut health, dietary best practices:.

Food allergies or other insensitivities can also adversely impact gut health. Conversely, talk to your medical professional about the potential need for dietary supplements, such as those that boost fiber, or magnesium, which has also been shown to benefit gut health.

When it comes to digestive health, functional medicine specialists rely on what is known as the 5R Framework : Remove, Replace, Re-inoculate, Repair and Rebalance. This will restore the balance of the gut microbes and improve digestion, immunity and overall health. Repair any damage to the gut lining, such as through the use of L-glutamine, zinc and other supplements that help repair and maintain the gut lining.

This involves lifestyle choices, such as increased sleep and exercise and more effective stress management, all of which can affect the gut health. Lina Sakr is a board-certified internal medicine physician at Naples Center for Functional Medicine with nearly 40 years of experience.

Acupuncture treats a wide variety of physical problems, as well as influencing the mental, emotional and spiritual levels of wellness. Lab Testing. Living Wellness offers comprehensive lab testing services.

Massage Therapy. Naturopathic Medicine. Naturopathic medicine is a primary health care system that draws on both traditional healing methods and modern medical science. You are what you eat. Victor Lindlahr.

Approximately ,—, people in the United States have UC. Learn more about common digestive issues. Individuals experiencing symptoms of poor digestion should consult a medical professional to find out what may be causing it. Individuals who experience severe or ongoing digestive problems should consult a doctor.

However, for mild digestion concerns, several home remedies may ease the issues. Many people experience stomach discomfort before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems. There is a link between physical and mental health , and reducing stress can have a positive impact on both.

The American Psychological Association recommends three key ways to manage stress:. It can be tempting to rush meals on a busy day, but this can cause indigestion and stomach discomfort.

Take time to relax, particularly before and after eating. Mint tea is a home remedy for nausea and indigestion. To make a simple mint tea:. Researchers have found that peppermint oil from the leaves may relieve symptoms of IBS — including stomach pain — in the short term. However, more research is needed to fully understand the science behind this.

Gentle exercise can help support healthy digestion. Being upright and active allows gravity to help move food through the digestive system.

For example, a slow walk around the block may ease bloating and reduce feelings of fullness. Physical activity increases blood flow to the muscles in the digestive system, which helps move the food along the digestive tract. Gas can come from swallowing air when eating or drinking.

The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort. Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, which can increase the amount of gas in the body. Examples of these activities include:.

Certain foods create more gas when they go through the digestive system. These include:. Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating. Microorganisms such as bacteria have partially or wholly broken down fermented foods.

These microorganisms work to preserve food, and they may also benefit gut health. Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if they are too abundant in the body.

Fermented foods contain bacteria that may help support a healthy digestive system. Incorporating these foods into the diet may help improve digestion. More studies are needed in the future to learn more about how fermented foods affect the gut microbiome. Learn more about examples of fermented foods.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements. According to the Dietary Guidelines for Americans — , the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:. A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to easily pass through the digestive system. Some foods and drinks trigger problems with digestion. These triggers can vary from person to person and keeping a food diary can help with identifying culprits.

Treatment is then individualized based on the results of the testing. The following are digestive issues that are commonly treated by naturopathic doctors. As described above, the microbiome is a collection of bacteria that resides in the large intestine of the digestive tract.

Unbalanced gut flora is one of the primary drivers of many digestive disorders. The problem can be either an overgrowth of unhealthy bacteria, or an undergrowth of beneficial bugs. Frequently, an overgrowth of yeast is to blame, and the most common symptoms produced are gas, bloating, and diarrhea.

Dysbiosis can be diagnosed via a stool test large intestine imbalance or a breath test for the small intestine. Either herbal or prescription antimicrobials sometimes alternating with both are given to kill the bad bacteria the weeding , and then a probiotic is prescribed to re-populate the gut with good bacteria the feeding.

In this way, the good bacteria are able to crowd out the harmful microbes and proper digestive functioning can be re-established. Prebiotics may also be prescribed.

These are substrates that the beneficial bacteria use to grow. An example of dysbiosis microbiome imbalance which has become better understood in recent years is small intestinal bacterial overgrowth SIBO. SIBO occurs when bacteria inappropriately colonize the small intestine.

Because of defective motility of the gut, the bacteria migrate upward rather than staying in the colon where they belong. The treatment is also comprised of a weed and feed approach remove offending bacteria and then replace with beneficial ones , with the addition of motility agents that prevent the bacteria from moving upward.

Dietary considerations must be taken into account when balancing the microbiome to prevent and treat dysbiosis. Highly processed foods are associated with a less healthy microbiome, particularly a diet high in refined carbohydrates and low-quality fats.

These foods have been shown to reduce the biodiversity of the microbiome, resulting in a host of health issues that may be related to the above conditions.

A diet high in legumes, fruits, and vegetables are associated with a more diverse microbiome which keeps inflammation at bay and ensures a more properly functioning immune system.

Intestinal permeability, or leaky gut as it is commonly known, is a condition that affects the lining of the small intestine. When the intestinal wall comes into contact with inflammatory foods, toxins from food and water, or even metabolites from the above-mentioned bacteria and fungi, this can result in damage to the cells that line the gut.

Leaky gut is typically addressed by identifying and eliminating food sensitivities, healing the gut lining with supplements such as L-glutamine, and adding anti-inflammatory herbs and a whole foods diet low in processed fats and carbohydrates.

Inflammatory bowel disease IBD , as its name suggests, is chronic inflammation of the gut. While the cause of IBD is not entirely known, research suggests that a genetic component may be present, combined with environmental factors, such as stress and lack of exercise, and of course, the state of the microbiome.

Dietary recommendations include a low fat, high fiber, diet that excludes potential triggers such as dairy and refined grains. Foods high in vitamins A, D, E, folate, and beta carotene, as well as minerals zinc, selenium, manganese, and iron appear to be particularly helpful.

GERD is typically diagnosed by symptoms; however, an endoscopy may be ordered to assess for damage to the esophagus or to rule out more serious conditions. Graduate , National University of Health Sciences. Just as importantly, we teach the patient to take charge of the process of healing and to alter lifestyle factors.

We do not suppress the symptom to manage a disease. We will use drugs and surgery if it is necessary for the case, but as a last option. Because digestive complaints are so incredibly prevalent in our society, naturopathic doctors have lots of treatment options to help re-establish gut health! Here are a few of our favorites:.

Naturopathic doctors are specifically and thoroughly trained to assess and treat a wide range of digestive disorders in cases where conventional medicine often fails. We often have many more tools that our conventional colleagues for approaching functional gastrointestinal disorders IBS, dyspepsia, abdominal pain, constipation, etc.

Previous Next. View Larger Image. By Dr. Lina Sakr Medical conversations about gut health often revolve around diet and food intake — a natural starting point when it comes to a complex digestive system that requires coordination among the esophagus, stomach, liver, gallbladder, pancreas and small and large intestines.

A degree approach The symptoms of digestive illness often present as abdominal pain, acid reflux, cramps, bloating, nausea and more. Here are a few gut health, dietary best practices: eat whole foods high in fiber, such as fruits, vegetables, nuts, seeds and legumes eat foods high in probiotics: yogurt, vinegar, sauerkraut, kimchi and other fermented foods limit sugar intake follow a variation of the Mediterranean diet, which is rich in antioxidants, anti-inflammatories and high in fiber.

Staples of this diet include olives and olive oil, whole grains, little to no red meat. reduce or eliminate processed food, which is high in sugar, unhealthy fats and artificial ingredients, including soda and other sugary drinks. Digestive issues can be incredibly uncomfortable and painful, causing disruption to your daily routine.

However, there are natural ways to alleviate the associated pain. According to experts in naturopathic medicine and nutrition, incorporating more fiber-rich foods into your diet, staying hydrated, avoiding trigger foods, managing stress levels and seeking out proper supplements can all help relieve digestive discomfort.

By following these tips, you can help alleviate that bloating, cramping, and pain and get back to feeling your best. Remember to consult your naturopath or dietitian on what strategy will work best for you. When it comes to treating digestive issues, there are several effective methods that can help alleviate symptoms and improve overall digestive health.

Here are ten of the best ways to treat digestive issues: 1. Identify and address underlying causes: Consult with a healthcare professional, such as a gastroenterologist or naturopathic doctor, to identify any underlying causes of your digestive issues.

This may involve diagnostic tests and assessments to determine the root cause of the problem. Dietary modifications: Work with a registered dietitian to develop a personalized diet plan that supports digestive health. They can help identify trigger foods, intolerances, or allergies and recommend a suitable diet, such as a low-FODMAP diet, specific to your condition.

Probiotics and prebiotics: Probiotics are beneficial bacteria that can help restore the natural balance of gut flora, while prebiotics are fiber-rich foods that nourish these beneficial bacteria.

Incorporating probiotic-rich foods e. Hydration: Staying adequately hydrated is essential for maintaining proper digestive function. Drink enough water throughout the day to support healthy digestion and prevent constipation.

Stress management: Chronic stress can affect digestion. Implement stress management techniques such as exercise, meditation, yoga, or deep breathing exercises to promote relaxation and reduce the impact of stress on your digestive system.

Regular exercise: Engaging in regular physical activity can help regulate digestion and improve overall gut motility. Aim for at least 30 minutes of moderate exercise most days of the week.

Elimination diet: Under the guidance of a healthcare professional or registered dietitian, an elimination diet can help identify specific food triggers that may be causing digestive issues. This involves temporarily removing potential problem foods from your diet and reintroducing them one at a time to observe any reactions.

Herbal remedies: Some herbal remedies, such as peppermint, ginger, or chamomile tea, may provide relief from certain digestive symptoms. A good rule of thumb is to drink half the number of your weight in pounds in fluid ounces each day. It is also important to implement the habit of eating mindfully.

In addition, you should try not to eat when feeling stressed as your body is less equipped to digest food properly when in the fight or flight mode associated with stress.

Are you unsure where to start with holistic gut health or are you currently experiencing adverse health conditions that may be caused by or exacerbated by poor gut health?

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