Only half of participants reported any increase in gas at first and, by the end of the first week, that number had dropped to just 19 percent, making eating black-eyed peas a digestive tip you can live with. The study also looked at tolerance for baked beans and pinto beans and found that tolerance for all of these increased over time.

The fuzzy fruit packed with vitamin C is making waves in the gastrointestinal community since a study published in June in the American Journal of Gastroenterology found that people who ate two kiwis a day were relieved of their constipation better than patients who consumed prunes or psyllium.

The group assigned kiwis also had fewer negative side-effects and enjoyed their high-fiber food most. Our digestive tract is full of bacteria, fungi, and even viruses.

The collection of these microorganisms live in delicate balance in the gut microbiome, which is why what you feed your microbiome can make a difference.

Eating foods like yogurt that contain probiotics — certain microorganisms that reportedly play a role in digestion, support immune system, and manage inflammation.

A study published in August in Nutrients found that yogurt with a specific probiotic strain helped protect the gut microbiome from changes due to taking antibiotics that lead to diarrhea.

Moses, MD , a professor in the division of gastroenterology and hepatology at the University of Vermont College of Medicine in Burlington.

Moses says that some supplements contain better strains of probiotics, but he adds a disclaimer. Like any nonscientific therapeutic, probiotics are encouraged when they are part of a program that patients find clearly helpful for symptoms.

Such a program may include prebiotic fiber and other proven recommendations. A review published in June in Microrganisms found evidence lacking that probiotic supplementation improved digestive health in the elderly, though some small studies did find that probiotic supplementation improved chronic constipation.

Fish oil can benefit not only your heart, but your digestive tract as well because the omega-3 fatty acids in fish oil tamp down inflammation. To start, you can try to move toward a Mediterranean diet and add fatty fish like salmon, halibut, and mackerel to your diet. What doctors and researchers know now is that people with irritable bowel syndrome IBS , one of the most common reasons for visiting a gastroenterologist, may not be consuming enough of the omega-3 fatty acids from fish.

In a small study published in the journal Medicine , researchers looked at the level of fatty acids in 30 Asian women with IBS versus 39 Asian women without the disorder. They found that women with IBS not only had higher levels of depression, but they also had higher levels of unhealthy saturated fats in their blood, and lower levels of healthy omega-3 fatty acids.

While a study published in December in Gut Microbes found that six weeks of taking omega-3 supplements induced small changes in the composition of the gut microbiome, supporting the theory that omega-3 fatty acids could have a prebiotic effect on the gut, but more research is needed to understand its role and mechanism in the gut.

Tumeric, a spice loaded with curcumin, has anti-inflammatory properties shown to help in a range of conditions triggered by inflammation, including heart disease, inflammatory bowel disease IBD , and even depression, according to a paper published in November in Drug Design, Development and Therapy.

The research also noted that curcumin helps regulate the gut microbiota, bring relief to people with IBD, and reduce inflammation that could likely lead to colon cancer. A traditional Asian remedy for tummy aches and nausea and a favorite condiment used in Japanese cuisine, ginger is also a powerful anti-inflammatory, making it another good food for digestion and a natural digestive aid.

A January review published in the journal Nutrients noted that several studies found ginger was associated with improved digestive functioning. It also pointed to studies that found ginger reduced nausea, motion sickness, and the risk of colon cancer.

Soothing, aromatic peppermint may help ease indigestion as well as some symptoms of irritable bowel syndrome , making it a go-to natural treatment for gastroenterologists.

Peppermint oil can be included in many recipes or even tea , but more often is taken as a coated supplement, which allows it to pass into the digestive tract without causing heartburn , according to the National Center of Complementary and Integrative Health.

Digestion tip: Taking peppermint oil in small intestinal release form for at least four weeks has been shown to significantly reduce IBS symptoms. It appears to work as an antispasmodic, smoothing out and relaxing the bowels, according to a study published in in Gastroenterology.

Fluids play an essential role in partnership with fiber to get solids through your system since water helps your body break down and digest food, according to Mayo Clinic.

In fact, one of the easiest digestive tips to follow is to stay hydrated throughout the day. Water is a great choice to speed digestion, but almost any non-alcoholic fluid will do. Be careful with caffeinated beverages and sodas if you have reflux — they can be triggers for heartburn , and caffeine acts as a mild diuretic.

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Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. The act also produces saliva, which is needed for proper mixing of food in your stomach.

Regular exercise is one of the best ways to improve your digestion. Exercise and gravity help food travel through your digestive system.

Therefore, taking a walk after a meal may assist your body in moving things along. Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body 35 , Exercise may improve your digestion and reduce symptoms of constipation.

It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions. Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health. Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 , Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction. Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn.

Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine. 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.

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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. Incorporate gut-supporting nutrients. The bottom line.

How we reviewed this article: History. Mar 13, Written By Melissa Groves.

Stress can wreak havoc on the digestive system. Incorporate stress-reducing practices like meditation, yoga, or deep breathing exercises into your daily routine.

Reducing stress levels can alleviate symptoms of irritable bowel syndrome IBS and other digestive disorders.

Adequate sleep is essential for overall health, including digestive health. Lack of sleep can disrupt the gut-brain axis, affecting digestion and leading to digestive issues. Strive for hours of quality sleep each night to support your digestive system.

Excessive alcohol consumption and smoking can damage the lining of the digestive tract, leading to various gastrointestinal problems. Limiting or avoiding these habits can significantly improve digestive health. Pay attention to any digestive discomfort or unusual symptoms. Ignoring persistent issues like bloating, gas, or abdominal pain may lead to underlying digestive problems.

Consult with a gastroenterologist if you have concerns about your digestive health. A healthy digestive system is a cornerstone of overall well-being. By adopting a balanced diet, staying hydrated, managing stress, and engaging in regular exercise, we can support the intricate workings of our gut.

Remember, a mindful approach to eating and lifestyle choices can make a significant difference in maintaining optimal digestive health and enhancing our overall quality of life. Prioritize your gut health today, and it will thank you tomorrow! Taming the Flame: Effective Ways to Avoid Heartburn June 1, Balanced Diet for Gut Health: Eating a balanced diet rich in fiber, lean proteins, and healthy fats promotes optimal digestive health.

Stay Hydrated: Adequate hydration is essential for maintaining a healthy digestive system. Mindful Eating Habits: Slow down and savor each bite during meals. Regular Exercise: Engaging in regular physical activity not only benefits cardiovascular health but also promotes digestive wellness.

By avoiding overeating, you also avoid gastrointestinal problems, acid reflux and metabolic disorders. Control your portion size.

Use a smaller plate and take a smaller serving, so you can better control the amount you eat. By eating slowly and mindfully, you will be more aware of any satiety cues your brain is sending you. Ideally, you want to space out your meal at least 4 hours apart.

This allows the migrating motor complex to complete a full cycle in which all residual food is swept through the digestive tract. If you eat well-balanced meals containing protein, fibre and healthy fats, you will be stay satiated longer and will not feel the need to snack.

Avoid late-night eating. Stop eating at least two hours before going to bed. This will also improve your sleep. Drinking enough liquids is important. You need lots of liquids to help produce gastric juices, saliva, and to encourage good elimination.

Research has associated reduced fluid intake with an increased risk of constipation. If drinking water with your food is painful, causes acid reflux, or makes your feel bloated, then it is better to only take small sips with your meals or avoid any liquid altogether.

Wait for one hour after your meal to resume drinking water. Consume lots of fibre-rich whole plant-based foods. This may help improve your gut microbial diversity and regulate your bowel movements. Adding foods rich in polyphenols such as berries, cocoa, grapes, and tea, have been shown to be beneficial to the gut microbiota.

Including probiotics and prebiotics is essential for a healthy gut. Probiotic foods are fermented foods that add beneficial live organisms to the gut. These include sauerkraut, kimchi, kefir, yogurt, miso, kombucha, tempeh, etc.

Prebiotic foods are foods that feed the gut bacteria. These include a variety of fruits, vegetables and grains. Consider following our CLV Gut Healing 7-Day Meal Plan as a starting point. By adopting a whole foods diet, we automatically eliminate a large number of inflammatory foods that may damage the gut lining , disrupt the gut bacterial balance, and trigger digestive symptoms.

If you experience any digestives issues, you may want to reduce or eliminate the following: processed foods, fried foods, carbonated beverages, fructose, gluten especially for celiac , high-fat diets or large meals high in fat, and saturated fats found in animal products and dairy.

To determine if you produce enough stomach acid, take our Baking Soda Test. Another way to stimulate stomach acid production is to use bitters or eating bitter foods such as arugula, dandelion greens, green tea, dill, kale, sesame seeds, turmeric, ginger, cocoa, etc..

In some cases, it may be recommended to supplement with Betaine HCl and digestive enzymes such as BioDigest. You can purchase directly from our online store. Regular physical activity may prevent digestive issues by stimulating the gut and increasing intestinal activity.

It increases blood flow to all your muscles, including the muscles of the digestive system helping food to pass through more quickly.

Taking part in regular movement also reduces stress and inflammation which may have protective effects against digestive issues such as IBD.

Of course, moderation is key as high-intensity exercise may trigger more inflammation and suppression of the immune system.