A healthy digestive system is a key part of your well-being, and if you have ever experienced excessive bloating or indigestion, you will know how uncomfortable this is.
For many, this might be a rare occurrence, but if you have noticed this has become a more common problem, it’s time to do something about it. You might do certain things at home to help resolve this issue, and making these small changes could be greatly beneficial.
Below are some examples of what you can try to help improve your digestion that will make you feel better inside and out.
1. Be Mindful of What You’re Eating
The perfect place to start if you have digestive problems is to be more considerate about your eating. Certain foods are much harder for your stomach to break down, which could leave you feeling bloated and constipated.
If you are eating predominately high in sugar and fats, it’s time to introduce healthier ingredients into your daily routine. Not only will this likely improve your digestion, but it will also mean that your body is getting more of the nutrition it needs to function properly all over.
If you want your digestion to improve, look at introducing more fiber into your diet. Fresh fruit and vegetables can be a great way to do this, but whole grains will also help. Natural yogurt can also be good for better digestion, chia seeds and fish like salmon.
Eating a more balanced diet like this regularly will improve your digestive system. You will also see other benefits, such as improved energy, clearer skin, and a healthier weight.
2. Stay Hydrated
Another reason you may be struggling with your digestion is that you’re not staying hydrated. It is recommended that you try drinking around 2 liters of water a day, and this will also help to boost your energy levels and improve cognitive functions.
Try to avoid beverages that can leave you more dehydrated, like sugary drinks, alcohol, and even coffee. However, coffee can also have a laxative effect, so while this might help you when you feel a little constipated, be mindful of how it impacts your body, particularly as it is high in caffeine.
Peppermint tea could also help to improve digestion if you have an upset stomach or are feeling bloated, and this might be a better way to give yourself a little lift and aid your digestion.
3. Consider Using Probiotics
Probiotic supplements can also help to give your digestive system a boost, so if you have noticed that you’re having issues with this, you might want to invest in some of these to keep at home.
Probiotics can also benefit you in other ways, such as aiding sleep, helping your immune system, and even resulting in clearer skin. You can order probiotics online if you would like to try these in your daily routine to see if they can help your digestion and make you feel more comfortable throughout the day.
4. Be More Active
You may also find that being more active throughout the day can help to keep your digestive tract operating effectively. Exercise can help to encourage blood flow throughout your body and promote better bodily functions, so try to incorporate more physical activity into your daily routine.
While you will want to avoid hitting the gym after a meal, consider taking a gentle walk after lunch to help aid your digestion. This could also help you feel more awake, as sometimes you can feel lethargic after a meal, particularly if it has been a filling dish.
5. Keep a Food Journal
Another way you can work toward resolving your digestion issues is to keep track of what foods seem to exacerbate the problem. It’s not uncommon for people to develop intolerances for certain foods later in life, and while this might not be life-threatening, it can still leave you feeling uncomfortable and ill.
Suppose this is something you have been noticing, and keeping a food periodical will help you to identify foods that appear to trigger your digestion problems.
Even if you don’t have a specific allergy, you may find that some foods irritate your stomach more than others or are difficult to break down compared to other ingredients. Either way, it can help you avoid foods that will cause discomfort moving forward.
6. Avoid Eating Before You Go to Sleep
Many people might find that they eat a meal not long before they go to bed, especially if they work in jobs that result in late finishes. As mentioned, you might also be urged to nap after a meal.
Avoid eating before you go to sleep, as this can impact your digestive system and often results in heartburn or bloating. It can also make it easier for you to gain weight, as you will not be burning off the energy from your meal, and it can turn into excess fat in your body.
If this is something that you often do, try to change your routine to ensure you are not eating before bed but have a few hours between eating and sleeping to allow your body to digest your food properly.
7. Don’t Rush Your Meals
Being mindful of what you’re eating and when can help, but so can changing the way you eat. If you are someone who often rushes through their meals, this could be what is causing your problems, particularly if you generally eat a balanced diet.
Ensure you take enough time to chew your food properly and savor what you eat. However, it might take up to 20 minutes for your brain to signal that you are full, so if you eat too quickly, you will likely overeat. This will put additional pressure on your digestive system and leave you bloated and nauseous.
If you have been struggling with your digestion lately, try the tips above to see if they can resolve your problem. If these don’t work for you, see your doctor to determine whether you have any undiagnosed health issues that could create these problems.