How to Take Your Digestion to the Next Level and Feel Better
When we think about healthy digestion, we often focus on avoiding bloating, discomfort, or the occasional irregularity. But digestion—and the overall health of your gut—is about far more than simply dodging an upset stomach.
In reality, your digestive system is one of the most crucial components of your well-being. It directly impacts your energy, boosts your immunity, and even enhances productivity and mental clarity.
This article will discuss how you can improve your digestion and gut health to live healthier and feel better every day.
The gut, or gastrointestinal tract, is a complex system that not only breaks down food and absorbs nutrients but is also home to trillions of microorganisms, collectively known as the gut microbiome.
These microorganisms help digest food, produce vital compounds, and communicate with other parts of the body, including the brain.
A healthy gut microbiome is diverse and balanced, which means having a wide range of bacteria, fungi, and viruses living harmoniously in your digestive system.
Benefits of balanced gut health:
- Mental Health: 95% of the neurotransmitter serotonin, which influences mood, anxiety, and happiness, is produced in the gut.
- Immune Function: Approximately 70% of your immune cells reside in your gut, interacting with gut bacteria to help produce immune cells and antibodies.
- Physical Health: Gut health has been linked to the regulation of inflammation, heart health, and even reducing the risk of chronic diseases.
When your digestion is optimized, you experience better nutrient absorption, fewer digestive issues, and even improved mental focus. Here’s how you can improve digestion based on the latest science.
1. Eat a diverse range of plants
Your gut thrives on diversity, and one of the best ways to promote a healthy and balanced microbiome is to aim for 30 different plants per week, including fruits, vegetables, grains, nuts, and seeds.
Each type of plant encourages the growth of different beneficial bacteria. For example, a breakfast of oatmeal topped with nuts, seeds, and fruit can already cover several plant types for the day.
The more variety you include in your diet, the more diverse your gut microbiome becomes, and the healthier your digestion will be.
Fiber provides nourishments for the beneficial bacteria that maintain balance in your gut. Aim for at least 30 grams daily to support your digestion and overall health. Whole grains, legumes, vegetables, and fruits are excellent sources, offering a mix of soluble and insoluble fiber to promote regularity and improve nutrient absorption.
Swapping white rice for brown rice or snacking on dried fruits and nuts can help you reach this goal. Breakfast is another opportunity—start with oatmeal topped with seeds, nuts, and fresh fruit, which can effortlessly add multiple fiber sources to your meal.
Add more fiber to your diet. They act as prebiotics which reduce inflammation.
Probiotics, which are beneficial bacteria, can significantly support a healthy digestive system. These microorganisms help restore balance in your gut microbiome, particularly after disruptions caused by factors like stress, illness, or antibiotic use.
Some studies show that taking probiotics can reduce stress and improve the gut-brain axis. If you’re considering probiotics, choose products carefully to maximize their benefits. High-quality probiotic supplements should contain multiple strains of bacteria, such as Lactobacillus and Bifidobacterium, as these strains have been widely studied for their health benefits.
Other probiotic sources:
- Yogurt
- Kefir
- Kimchi
- Sauerkraut
Probiotics restore imbalances in your gut health.
Oily fish like salmon, mackerel, and sardines are rich in omega-3s, which promote the growth of anti-inflammatory gut bacteria. More importantly, Omega 3 also shows to improve brain function and supports cardiovascular health.
For those following a vegetarian or plant-based diet, there are excellent alternatives to fish-based omega-3s. Flaxseeds, chia seeds, walnuts, and algae-based supplements are rich sources of alpha-linolenic acid (ALA).
Include oily fish and other healthy fats in your diet.
Water helps break down food and move it smoothly through your gastrointestinal tract. Dehydration can lead to constipation, sluggish digestion, and even brain fog.
Aim for at least 8-10 glasses of water per day, and increase this amount if you’re physically active or live in a hot climate. Drinking herbal teas, like peppermint or ginger, can also aid digestion and keep you hydrated.
Drinking a glass of water 20-30 minutes before eating can help prepare your digestive system and aid in the production of digestive enzymes. It also helps curb overeating and promote weight management.
Drinking a glass of water after a meal can support the absorption of nutrients and assist in the smooth movement of food.
Green and black teas are rich in tannis, which binds to iron from plant-based foods and can reduce its absorption. If you are at risk of iron deficiency, it’s best to wait at least an hour after eating before drinking tea.
On the other hand, herbal teas like peppermint, ginger, or chamomile may aid digestion rather than disrupt it. These types of teas are often used to soothe digestive discomfort.
Dehydration leads to decreased focus and gut issues.
Digestion starts before food even reaches your stomach, and chewing is one of the most overlooked yet critical steps in the digestive process. Chewing thoroughly breaks down food into smaller and manageable pieces, and ensures that food is more easily digested and nutrients are absorbed more efficiently. Your saliva contains enzymes that have the capacity to breakdown carbohydrates and fats at this early stage.
Chewing triggers your body to prepare for the work ahead. It signals your digestive system to release enzymes and gastric juices and prime your stomach and intestines for effective digestion.
Moreover, mindful chewing can slow down your eating pace, giving your brain time to register fullness, and reducing the likelihood of overeating.
Chewing thoroughly prevents indigestion, stomach bloating, and gas.
Exercise stimulates the natural contractions of the muscles in your gastrointestinal tract, a process called peristalsis, which helps food and waste move smoothly through your digestive system. This stimulation can promote regular bowel movements, prevent constipation, and reduce bloating.
Performing a movement snack of brisk walking for 20 minutes after eating has been shown to improve gastric emptying—the rate at which food moves from your stomach into your intestines.
Physical activities affect how you process the food you eat. The more you move the better you digest.
If your gut affects your brain, your mental state also affects your gut health. Stress, whether physical or emotional, can disrupt the gut-brain axis. Chronic stress can even alter the composition of your gut microbiome, affecting digestion and nutrient absorption.
High stress levels can increase the production of cortisol, a hormone that can slow digestion and increase inflammation in the gut. Over time, this can weaken the protective gut lining, leading to further issues like leaky gut syndrome or food sensitivities.
Deep breathing exercises and meditation help activate the parasympathetic nervous system, which governs digestion and relaxation. Physical activities like yoga or walking offer dual benefits for stress relief and improved gut motility.
The relationship between your gut and your brain is a two-way street.
Here’s a plan for women that will help you get fit while improving your stress by training less per week:
And for men:
Your body thrives on routine, and eating at consistent times can regulate digestion. Eating at consistent times each day helps align your digestive system with this natural rhythm and optimizes nutrient absorption. Regular meal timing can also help stabilize blood sugar levels and support a healthy metabolism, particularly when paired with nutrient-dense meals.
In contrast, irregular eating habits—such as skipping meals or eating late at night—can disrupt this balance and lead to long-term gut health issues.
Eating too close to bedtime can interfere with digestion, as your body’s processes naturally slow down during sleep. Late-night meals increase the likelihood of acid reflux, heartburn, and poor nutrient absorption, especially when lying down immediately after eating.
To avoid these issues, aim to finish eating at least 2–3 hours before bedtime. This gives your stomach time to process food and reduces strain on your digestive system while you sleep.
Prioritize meal timing and consistency.
The health of your digestion is deeply interconnected with the choices you make every day—what you eat when you eat, and how you care for your body and mind. Ultimately, improving your digestion is a form of self-care. It’s about being intentional with your eating habits and what you allow yourself to consume.
Changing your eating habits to improve your digestion can be overwhelming, but remember, small changes compound over time, and each mindful choice brings you closer to a system that works with you.