Diet and lifestyle changes can have a positive impact on your gut health.
Here are some evidence-based ways to improve your digestion naturally.
Eat Real Food
Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation, leading to a condition called leaky gut.
Scientific evidence suggests that diets high in nutrients protect against digestive diseases. Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.
Add Healthy Fats to Your Diet
Adequate fat intake improves the absorption of some fat-soluble nutrients. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.
Low fluid intake is a common cause of constipation.
Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation. However, you may need more if you live in a warm climate or exercise strenuously.
In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.
Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit and peaches.
Manage Your Stress
Stress can wreak havoc on your digestive system. It has been associated with stomach ulcers, diarrhea, constipation and IBS. Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.