06/04/2023 / Digestive Disease & Gastroenterology

How to Improve Digestion Naturally at home: 15 secret tips

Know how to Improve digestion naturally at home? Here are the 15 secret tips for good digestion that can positively impact your gut health.

How to Improve Digestion Naturally at home: 15 secret tips
Dr. Jilas PaingeeriDr. Jilas Paingeeri
Dr. Jilas Paingeeri
Dental Surgeon, Research Associate
Medically Cited
Fact Checked

Table of Content


Having a healthy digestive system is crucial to maintaining optimal health in individuals. The human digestive system breaks down food and absorbs nutrients necessary for overall health and well-being. Constipation, gas, bloating, and even IBS (irritable bowel syndrome) are some health issues from poor digestion. These digestive problems can affect your daily life. This blog post will share 15 powerful tips on how to improve digestion naturally at home. We'll explore everything from the causes and symptoms of poor digestion to ways to improve digestion naturally and how to speed up digestion. These simple but effective tips can significantly affect the proper functioning of your digestive system. Read on to learn how to improve your digestion naturally, manage your symptoms, and maintain a healthy gut.

What causes Poor Digestion?

What causes Poor Digestion

Many individuals experience problems with their digestive system, which can result in poor digestion. Poor digestion is characterized by the inability of the digestive system to break down food and absorb necessary nutrients effectively. Constipation, diarrhea, bloating, abdominal pain, and nausea are some digestive issues from poor digestion. Poor digestion can arise from various sources, including lifestyle habits, underlying digestive disorders, and medical conditions.

Unhealthy dietary habits are among the primary causes of poor digestion. Consuming processed and unhealthy foods rich in refined carbs and fats, and low in fiber, can negatively affect the digestive system. The preservatives and additives present in these processed foods can irritate the gut lining and disrupt the balance of bacteria in the gut. This leads to inflammation and digestive issues. Alcohol and caffeine consumption can also aggravate digestive problems.

Stress and anxiety are also the causes of poor digestion. The body's response to stress can affect the blood flow to the digestive system. The decreased digestive process leads to constipation, bloating, and diarrhea. Chronic stress can also increase gut inflammation and aggravate digestive problems.

Underlying diseases or conditions are sometimes the causes of poor digestion. GERD, IBD, celiac disease, and lactose intolerance are some medical conditions causing poor digestion.

Certain medications can also lead to poor digestion as a side effect. For instance, antibiotics can disrupt the gut's natural balance of bacteria and cause diarrhea. Similarly, Ibuprofen (NSAID) can irritate the gut lining, resulting in bloating and abdominal pain.

If you're looking for ways to improve your digestion naturally, consider adopting healthier dietary habits, reducing stress and anxiety levels, and seeking medical treatment for underlying conditions.

Symptoms of Poor Digestion

Symptoms of Poor Digestion

Have you ever experienced discomfort or bloating after eating? The buildup of gas in the stomach or intestines causes bloating and discomfort in the abdomen.

The most typical symptoms of poor digestion are bloating and abdominal discomfort. When the food moves too quickly or slowly through the digestive tract, it could result in diarrhea or constipation.  

Poor digestion can also result in nausea and vomiting. It could be due to the body struggling to digest certain foods or might be due to some underlying medical conditions. Loss of appetite, fatigue, and weakness are usually seen along with nausea and vomiting.

Another symptom that most people with digestive issues report is heartburn. A burning sensation in the throat or chest region results from stomach acid entering the esophagus. A weak lower esophageal sphincter or certain meals may cause GERD (gastroesophageal reflux disease), which can cause heartburn.

Poor digestion could lead to several serious health issues, including malnutrition, weight loss, and dehydration, if not appropriately addressed. In severe cases, it may lead to colon cancer or Crohn’s disease.

15 Secret Tips to Improve Digestion Naturally at Home

A strong digestive system is necessary for overall well-being. Still, a weak digestive system can result in several health problems. Common causes of poor digestion include a sedentary lifestyle, consuming processed and junk food, lack of fiber, insufficient water intake, and stress. Here are 15 tips to improve digestion naturally at home.

15 Secret Tips to Improve Digestion Naturally at Home

1. Chew Your Food Properly

Chewing food properly helps break it down into smaller particles for easy digestion and absorption. Chewing assists in mixing food with saliva, moistening and softening it for easy swallowing. It signals the stomach to prepare for digestion by releasing digestive juices, bile, and acid.

Proper chewing can reduce the burden on the digestive system and prevent bloating and constipation. Improper chewing causes discomfort in the digestive system, leading to indigestion and other digestive issues.

2. Stay Hydrated

Staying hydrated aids proper digestion as water dissolves food's nutrients, softens stool, and promotes regular bowel movements. Drinking water with meals improves digestion and absorption of nutrients, producing more digestive juices and saliva. Dehydration may result in digestive issues, such as constipation, stomach ulcers, disruption of digestive juices flow, causing slowed digestion, and other problems.

3. Avoid Fatty Foods

The digestive tract can slow down and take longer to process fatty foods.

Digestion can be made better by avoiding fatty foods since they put less stress on the digestive system and enable it to work more effectively.

Fatty foods can make the gallbladder release more bile, which some people may find difficult to digest and cause discomfort and other digestive issues.

Overindulging in fatty meals can result in digestive system inflammation, which can worsen symptoms like bloating, gas, and constipation. These symptoms may disturb a person's routine, which can be uncomfortable and painful.

4. Eat Fiber-rich Foods

Whole grains, fruits, vegetables, and legumes are rich in fiber. Foods high in fiber promote healthy digestion by keeping the digestive system running smoothly. It is one of the best tips for good digestion. Fiber-rich foods reduce constipation by adding bulk to stool and maintaining regular bowel movements. Fiber feeds good gut bacteria, breaks down food, absorbs nutrients, and prevents harmful bacteria from causing infections. Fiber also regulates blood sugar levels, improving the body's nutrient-absorbing ability and preventing digestive complications caused by high blood sugar levels.

5. Add Probiotics to Your Diet

Beneficial bacteria known as probiotics support intestinal health. Probiotics significantly improve digestion by serving as a barrier against dangerous bacteria and lowering digestive problems like diarrhea. Probiotics are seen in yogurt, kefir, kimchi, etc.

Probiotics, which are living microorganisms, help the body digest and absorb food by breaking it down into simpler forms.

Short-chain fatty acids they produce nourish gut cells, lowering inflammation and supporting a healthy digestive system.

Maintaining a healthy balance of gut bacteria through dietary supplementation with probiotics encourages optimal digestive health and helps ward off digestive problems.

6. Exercise Regularly

Regular exercise promotes healthy digestion by increasing blood flow, accelerating food movement in the digestive tract, and reducing digestive issues like constipation, gas, and bloating. Exercises decrease stress, contributes to better digestive function, and help move stool through the intestine by contracting muscles in the digestive tract. Regular exercise also reduces colon cancer risk and controls inflammation in patients with inflammatory bowel disease. Fitness reduces obesity, a significant risk factor for GERD and fatty liver. Exercise manages body fat and helps maintain weight, decreasing risk factors for digestive disorders such as abdominal fats. Regular exercise is crucial for good digestive health.

7. Manage Stress

Chronic stress disrupts natural digestion, leading to conditions including IBS, gastritis, and acid reflux. Stress-reduction methods like yoga, breathing exercises, and meditation improve digestion by lowering gas, bloating, and constipation. In addition, stress management controls hunger and reduces bingeing, which raises the risk of obesity and digestive problems, including indigestion and heartburn. It's essential to identify and address the fundamental causes of stress.

8. Incorporate Digestive Enzymes

The body can only digest food when it is broken down into smaller molecules by digestive enzymes.

By ensuring that food is properly broken down to minimize digestive discomforts like bloating, gas, and constipation, incorporating digestive enzymes into one's diet helps enhance digestion.

Digestive enzymes are produced by the body naturally. Outside influences like bad food, stress, or aging might inhibit this process.

Amylase, protease, lipase, and lactase supplements can support digestion and nutrient absorption under such circumstances.

Amylase breaks down carbs, protease breaks down proteins, lipase breaks down lipids, and lactase breaks down lactose.

Digestive enzymes may enhance gut health and assist digestion by lowering inflammation, fostering healthy bacteria, and bolstering the immune system.

Before introducing digestive enzymes, consulting a healthcare provider is vital to ensure their safety and suitability for an individual's needs.

9. Use Apple Cider Vinegar

Apple cider vinegar (ACV) contains acetic acid, which aids in digestion. It's a popular treatment for a variety of digestive problems.

By breaking down food to facilitate nutrient absorption, promoting the production of digestive enzymes, balancing stomach pH levels to neutralize toxins and harmful bacteria, and controlling blood sugar levels that contribute to digestive issues, ACV has several advantages that improve digestion.

Finally, ACV promotes the growth of beneficial bacteria while suppressing the growth of harmful bacteria, which supports a healthy gut microbiome.

However, ACV should be consumed in moderation, as overdosing might have adverse effects.

10. Limit Caffeine Intake

The stimulant caffeine can affect the digestive tract in several distinct ways.

For instance, it could increase stomach acid production, resulting in acid reflux and heartburn. Moreover, it can make the muscles in the digestive tract contract rapidly and repeatedly, which can cause diarrhea and other digestive problems.

Reducing coffee intake may enhance digestion and lessen symptoms like diarrhea, heartburn, and acid reflux. This is because taking less caffeine can diminish the amount of stomach acid produced and the digestive system muscle spasms.

Furthermore, dehydration and constipation can result from consuming too much coffee.

Conversely, too little caffeine results in your body being hydrated, which can promote regular bowel movements.

Restrict your coffee, tea, energy drinks, and soda to reduce digestive problems and promote digestive health.

11. Consume Ginger

Since ancient times, ginger has been used to treat various illnesses, including digestive issues. By soothing nausea, lowering inflammation, increasing gastric emptying, encouraging the production of digestive enzymes, and treating constipation, ginger helps enhance digestion.

Its anti-inflammatory, anti-nausea, and naturally laxative characteristics encourage bowel movements, which reduce bloating and discomfort after eating. Ginger is typically considered safe for most individuals to consume and can be consumed fresh, powdered, or in tea.

12. Drink Herbal Tea

Peppermint or chamomile tea can improve digestion in multiple ways. They contain anti-inflammatory properties, soothe the stomach, stimulate digestion by increasing digestive enzymes, relieve constipation, and alleviate stress. Chamomile tea can indirectly improve digestion by reducing stress.

13. Avoid Overeating

Avoiding overeating can enhance digestion by easing the strain on the stomach, improving nutrient absorption, encouraging regular bowel movements, and lowering the risk of acid reflux.

Overeating can disturb bowel regularity, resulting in bloating and indigestion, raising the risk of acid reflux, and causing discomfort.

We can guarantee that our digestive system is operating at its best and encourage excellent digestive health by avoiding overeating.

14. Take Time to Relax After Eating

It is crucial to avoid exercising just after eating since it diverts blood flow away from the digestive tract. Try to sit down after eating or go for a leisurely walk instead.

In addition to improving nutrient absorption, reducing the risk of acid reflux, and promoting regular bowel movements, relaxing after eating can aid digestion in several other ways.

Following a meal, unwinding allows the body to concentrate on breaking down and absorbing nutrients, which helps the digestive system function properly.

15. Use Natural Digestive Supplements

Increased production of digestive enzymes, decreased inflammation, the promotion of good gut bacteria, stimulation of digestion, and relief from constipation are just a few ways that using natural digestive supplements can enhance digestion.

Natural supplements like enzymes from papaya or pineapple can help break down food and promote nutrient absorption. In contrast, anti-inflammatory foods like turmeric and ginger can help relieve discomfort and bloating brought on by inflammation.

A healthy balance of gut bacteria is necessary for proper digestion and overall health. Probiotic pills contain helpful bacteria that can support this.

Natural laxatives that encourage bowel movements, like psyllium husk or aloe vera, can ease constipation. But, it's crucial to speak with a doctor before including new supplements into your regimen because not all natural digestive supplements suit everyone.

When should you meet a doctor?

It's recommended to meet a doctor for issues with digestion if you experience any of the following symptoms:

  • Persistent abdominal pain or discomfort

  • Chronic constipation or diarrhea

  • Blood in your stool or black, tarry stools

  • Unexplained weight loss

  • Difficulty swallowing

  • Vomiting blood or recurrent nausea and vomiting

  • Heartburn that persists despite taking over-the-counter medication

  • Jaundice (yellowing of the skin and eyes)

  • Changes in bowel habits that last for more than a few weeks

  • Symptoms that interfere with your daily activities and quality of life.

Seek medical help immediately to identify and treat the underlying cause of your digestive issues if you experience any of these symptoms.

Take-Home Points

  • The causes of poor digestion are a sedentary lifestyle, consuming processed and junk food, lack of fiber, dehydration, and stress. Other factors contributing to poor digestion include consuming too much fatty food, not chewing food properly, and underlying diseases.

  • Bloating, constipation or diarrhea, heartburn, acid reflux, abdominal pain, etc., are the common symptoms of poor digestion. Other symptoms include feeling full quickly, nausea, vomiting, and changes in appetite. Poor digestion can lead to nutrient deficiencies, weight loss or gain, and other health problems if not appropriately addressed.

  • Ways to naturally improve digestion include chewing food properly, staying hydrated, avoiding fatty foods, eating fiber-rich foods, and adding probiotics to one's diet. Other digestive systems improve tips include regular exercise, managing stress, incorporating digestive enzymes, and using apple cider vinegar.

  • This digestive health advice can help prevent heartburn, acid reflux, inflammatory bowel disease, and digestive discomforts like bloating, gas, and constipation. Before adding any supplements to one's diet, speaking with a healthcare professional is important.


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