Conditions like eczema and acne have been linked to inflammation in the gut caused by food allergies, poor diet, and lack of good gut bacteria. When the gut is unbalanced with more harmful bacteria than good bacteria, it can wreak havoc on your skin.

The reason that particular food is causing you gastric distress is that your microbiome is probably out of balance. Your gut might simply be lacking enough of the good bacteria needed to effectively break down certain foods.

The presence of good bacteria in the gut support the production and regulation of important mood-enhancing chemicals like dopamine and serotonin. Diet has a huge impact on gut health and the balance of good and bad bacteria.

Reducing the number of foods that are processed, high-sugar, and high-fat can lead to a healthier gut. Aim for a balanced diet that includes lots of plant-based foods, lean proteins, and fiber. Getting enough sleep can help promote a healthy gut.

Sleep deprivation can lead to a decrease in beneficial gut bacteria. In turn, a lack of beneficial bacteria in the gut can lead to more sleep issues. While some medications are truly necessary and serve a purpose, like life-saving antibiotics, limit them to what you really need and what your doctor recommends.

Antibiotics, for example, can totally deplete the good bacteria in your gut while fighting off the bad bacteria. A great way to improve your gut health is to add a prebiotic and probiotic to your diet.

Prebiotics can easily be added to your diet by eating more foods such as bananas, garlic, onions, and leafy greens.

Probiotics can be found in yogurt and fermented foods such as sauerkraut, kimchi, kombucha, non-pasteurized pickled vegetables, and kefir.

One of the simplest ways to promote good gut health is to drink more water. Increased water intake can help keep things moving in the digestive tract as well as promote a healthy balance of gut bacteria. Avoid replacing water with things like caffeinated or alcoholic beverages which can further irritate your gut.

Small changes like taking a walk, getting a massage, yoga, or something as simple as getting in a few laughs can reduce stress hormones allowing the gut to produce more serotonin and dopamine. Richard L. Dennis E. Laurence S. It can be tempting to rush meals on a busy day, but this can cause indigestion and stomach discomfort.

Take time to relax, particularly before and after eating. Mint tea is a home remedy for nausea and indigestion. To make a simple mint tea:. Researchers have found that peppermint oil from the leaves may relieve symptoms of IBS — including stomach pain — in the short term.

However, more research is needed to fully understand the science behind this. Gentle exercise can help support healthy digestion. Being upright and active allows gravity to help move food through the digestive system. For example, a slow walk around the block may ease bloating and reduce feelings of fullness.

Physical activity increases blood flow to the muscles in the digestive system, which helps move the food along the digestive tract. Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food.

Trapped gas in the gut can cause bloating and stomach discomfort. Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, which can increase the amount of gas in the body.

Examples of these activities include:. Certain foods create more gas when they go through the digestive system. These include:. Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Microorganisms such as bacteria have partially or wholly broken down fermented foods. These microorganisms work to preserve food, and they may also benefit gut health. Bacteria occur naturally in the gut.

Some help digest food, but others can cause problems with digestion if they are too abundant in the body. Fermented foods contain bacteria that may help support a healthy digestive system. Incorporating these foods into the diet may help improve digestion.

More studies are needed in the future to learn more about how fermented foods affect the gut microbiome. Learn more about examples of fermented foods. Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease.

It can also help improve digestion by regulating bowel movements. According to the Dietary Guidelines for Americans — , the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:. A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to easily pass through the digestive system. Some foods and drinks trigger problems with digestion. These triggers can vary from person to person and keeping a food diary can help with identifying culprits.

Take notes after meals, snacks, and drinks, highlighting any following digestive problems. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve.

A nutritionist can advise a person before making any significant diet changes. A food diary will also help medical professionals better understand the situation so they can offer more specific advice.

While people react differently to different foods, some foods and drinks commonly cause problems with digestion. Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas.

One of the best ways to promote gut health is following a balanced diet. Not only has this wonder-spice been shown to reduce bloating and gas, but turmeric has also been proven to promote the production of bile from your gallbladder, which helps the breakdown of certain foods and therefore aids digestion, making it one of the best gut balancing foods available.

Therefore, adding garlic to your meals can be a great benefit which combatting poor gut health. Not only this but because it promotes healthy bacteria garlic is also commonly known to boost immunity.

Bone Broth is one of the most beneficial foods you can eat to promote a healthy gut as it contains naturally occurring gelatin and collagen which help to seal the mucosal lining of the gut, thus promoting proper digestion.

Furthermore, bone broth also contains amino acids which further help your gut integrity. Greek yoghurt is another one of the gut balancing foods which contain high levels of probiotics and therefore helps to balance gut bacteria and promote healthy digestion.

Not only is this gut balancing food a simple and readily available addition to your diet, it is also full of protein, making it a great way to start the day. Bananas have long been a holistic remedy for a bad stomach, due to the high levels of dietary fibre they contain.

A medium sized banana contains roughly 3g of fibre, which helps improve digestion, as well as being full of prebiotics. Moreover, when gut health is poor it can be tricky for your gut to absorb certain foods, but bananas are an easily absorbed source of nutrients, making them an excellent choice to improve gut health.

Apple cider vinegar is another prebiotic which can be added to foods, dressings or simply drunk with water to improve gut health. Studies show that apple cider vinegar helps to promote healthy gut bacteria which has to lead to its rise in popularity as part of a healthy diet in recent years.

Like other fermented foods, fermented cod liver oil is a fantastic source of probiotics for your gut. It is one of the oldest superfoods, stemming back as far as the Vikings where it was an important part of the Norse diet.

Not only is it an excellent aid to gut health, it is also packed with vitamin D, Omega-3 Fatty Acids and vitamin A. Blueberries have long been celebrated for their health benefits, as they are an excellent source of antioxidants.

However, in recent years, studies have shown that they are also beneficial for gastrointestinal health — specifically for promoting a healthy gut and therefore improving immunity.

Research has shown that eating blueberries promotes the production of healthy gut microbiota, cementing it as one of our gut balancing foods.

Beans are a good source of many nutrients, including magnesium. Magnesium has been shown to improve sleep and therefore reduce levels of the stress hormone cortisol, something which can have a very positive effect on gut health. A study from the Journal of Physiology and Pharmacology showed that high cortisol levels can affect the diversity of gut bacteria, which has a negative impact on your digestive health.

Not only has this wonder-spice been shown to reduce bloating and gas, but turmeric has also been proven to promote the production of bile from your gallbladder, which helps the breakdown of certain foods and therefore aids digestion, making it one of the best gut balancing foods available.

Therefore, adding garlic to your meals can be a great benefit which combatting poor gut health. Not only this but because it promotes healthy bacteria garlic is also commonly known to boost immunity. Bone Broth is one of the most beneficial foods you can eat to promote a healthy gut as it contains naturally occurring gelatin and collagen which help to seal the mucosal lining of the gut, thus promoting proper digestion.

Furthermore, bone broth also contains amino acids which further help your gut integrity. Greek yoghurt is another one of the gut balancing foods which contain high levels of probiotics and therefore helps to balance gut bacteria and promote healthy digestion.

Not only is this gut balancing food a simple and readily available addition to your diet, it is also full of protein, making it a great way to start the day.

Bananas have long been a holistic remedy for a bad stomach, due to the high levels of dietary fibre they contain. A medium sized banana contains roughly 3g of fibre, which helps improve digestion, as well as being full of prebiotics.

Moreover, when gut health is poor it can be tricky for your gut to absorb certain foods, but bananas are an easily absorbed source of nutrients, making them an excellent choice to improve gut health. Apple cider vinegar is another prebiotic which can be added to foods, dressings or simply drunk with water to improve gut health.

Studies show that apple cider vinegar helps to promote healthy gut bacteria which has to lead to its rise in popularity as part of a healthy diet in recent years.

Like other fermented foods, fermented cod liver oil is a fantastic source of probiotics for your gut. It is one of the oldest superfoods, stemming back as far as the Vikings where it was an important part of the Norse diet.

Not only is it an excellent aid to gut health, it is also packed with vitamin D, Omega-3 Fatty Acids and vitamin A. Blueberries have long been celebrated for their health benefits, as they are an excellent source of antioxidants. However, in recent years, studies have shown that they are also beneficial for gastrointestinal health — specifically for promoting a healthy gut and therefore improving immunity.

Research has shown that eating blueberries promotes the production of healthy gut microbiota, cementing it as one of our gut balancing foods. Beans are a good source of many nutrients, including magnesium. Magnesium has been shown to improve sleep and therefore reduce levels of the stress hormone cortisol, something which can have a very positive effect on gut health.

A study from the Journal of Physiology and Pharmacology showed that high cortisol levels can affect the diversity of gut bacteria, which has a negative impact on your digestive health.

This is one reason that it is very common to experience poor digestion and a lowered immune system when the body is under stress. Eating gut balancing foods as part of your day to day meals is not the only way to improve gut health. Reducing stress levels, cutting out sugary and processed foods and adding both a prebiotic and probiotic supplement into your diet can all make a great difference.

If you are struggling with symptoms such as bloating, constipation, diarrhoea or pain in your stomach, it is very important that you start to pay attention to your diet and lifestyle. You can also make an appointment to see Vera Martins , our naturopath and nutrition expert who can build you a bespoke nutrition plan to improve gut health.

At the Marion Gluck Clinic, we also offer food intolerance tests, which will identify any foods that you should avoid in order to reduce inflammation and improve gut health.

Once you're ready to start your journey to better health and balance, you can book your first appointment online in a matter of minutes. If you have seen a Marion Gluck Clinic Doctor in the last 12 months and are happy on your current treatment plan, you can use this quick and easy service to get a prescription refill.

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Read more. com Repeat Prescription Service Pay For Your Blood Test. Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria 5 , 6 , 7. Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases 9.

Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion. Diets high in processed foods have been linked to a higher risk of digestive disorders.

Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases. Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber.

The daily reference intake DRI for fiber is 25 grams for females aged 19 to For males aged 19 to 50, the DRI for fiber is 38 grams. However, most people in the United States consume only half of the daily recommended amount A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel Prebiotics are another type of fiber that feed your healthy gut bacteria.

Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders.

Three common types of fiber are soluble and insoluble fiber, as well as prebiotics. Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed 14 , Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts especially walnuts , as well as fatty fish like salmon, tuna, mackerel and sardines Adequate fat intake improves the absorption of some fat-soluble nutrients.

Low fluid intake is a common cause of constipation 17 , Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

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, peppers, broccoli, strawberries, apples, and oranges Insufficient fluid intake is a common cause of constipation.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content. It has been associated with stomach ulcers, diarrhea, constipation and IBS 21 , 22 , 23 , Stress hormones directly affect your digestion.

During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 , Stress management , meditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 26 , 27 , Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing has been linked to decreased nutrient absorption When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal. In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

Chewing food thoroughly breaks it down so that it can be digested more easily. 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