10 Simple Ways to Improve Digestion and Gut Health

Digestive issues such as bloating, gas, and discomfort are common, but making simple adjustments to your daily habits can significantly improve gut health and ease these symptoms.

1. Increase Fiber Intake  

A diet high in fiber supports proper digestion and regular bowel movements. Adults should aim for 25–30 grams of fiber per day, which is easily found in fruits, vegetables, whole grains, nuts, and seeds. Besides aiding digestion, diets rich in fiber also help protect against heart disease, type 2 diabetes, colorectal cancer, and diverticular disease.

2. Stay Well Hydrated  

Water helps soften stool and makes its passage through the digestive tract easier. Without sufficient hydration, constipation can occur even with adequate fiber intake. Water is also crucial for a healthy balance of gut bacteria. Most adults should consume about 15.5 cups (men) or 11.5 cups (women) of water daily from all beverages and foods combined.

3. Practice Mindful Eating  

Being mindful of how and what you eat can boost digestive health. Chew your food thoroughly to allow digestive enzymes in your saliva to begin breaking down starches, and eat slowly to prevent overeating and encourage better digestion.

4. Manage Stress  

The gut and brain are closely connected, and stress can negatively impact digestion by affecting gut motility and the gut lining. Chronic stress may lead to issues like IBS, bloating, or changes in bowel habits. Meditation, deep breathing, yoga, or spending time in nature can help control stress and promote gut health.

5. Take a Walk After Meals  

Physical activity stimulates the muscles of the digestive tract, increases gut motility, and can relieve constipation, gas, and bloating. Even moderate daily activities such as brisk walking can have a positive impact on your digestion and increase beneficial gut bacteria.

6. Identify and Reduce Trigger Foods  

Certain foods and drinks—like spicy foods, artificial sweeteners, dairy (for those lactose intolerant), gluten, and caffeine—may provoke digestive symptoms. Paying attention to your individual triggers and limiting them can help ease discomfort.

7. Include Probiotics and Prebiotics  

Probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, tempeh, and miso deliver beneficial bacteria that support gut health, while prebiotic foods—like garlic, onions, leeks, asparagus, bananas, oats, and apples—provide nourishment for these good bacteria.

8. Limit Alcohol and Avoid Smoking  

Alcohol and smoking can both disrupt the digestive process. Smoking alters the gut microbiome and slows digestion, increasing the risk of gastrointestinal diseases. Alcohol can irritate the stomach lining and increase acidity, raising the risk for digestive issues.

9. Drink Herbal Teas  

Herbal teas have been shown to help soothe the digestive tract. Ginger tea can speed up stomach emptying, peppermint tea relieves gas and bloating and helps with IBS, while chamomile tea calms the stomach and reduces acid.

10. Prioritize Sleep  

Consistent, quality sleep is important for digestive health. Poor sleep can worsen gastrointestinal problems, so aim for seven to nine hours each night.

Making these changes to your diet and lifestyle can help support digestion, promote a healthier gut, and relieve common gastrointestinal concerns.