Tired of bloating, heartburn, and stomach discomfort?
These easy lifestyle changes can help keep your digestive system running smoothly, and your belly feeling better.
Eat more plants
Plant-based foods are packed with fiber, which helps keep things moving and keeps you feeling full longer.
Great sources include vegetables, fruits, whole grains, nuts, seeds, beans, and lentils.
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Start slowly and remember to drink plenty of water. Fiber needs fluid to do its job properly and avoid gas or cramping.
Sip on soup
Fluids make digestion easier, and soup is a great way to stay hydrated. Broth, juice, and herbal teas also count.
Avoid alcohol and limit caffeine, as they can upset your stomach or dehydrate you. Fizzy drinks may also trigger heartburn in some people.
Slow down and chew
Large meals eaten too quickly can overwhelm your digestive system. Eat smaller portions and chew your food thoroughly.
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Slowing down gives your body time to break down what you eat, and helps prevent discomfort.
Stay active
Exercise is great for your body, and that includes your digestive system. Moving your body helps things move along inside, too.
Just be mindful of the timing, intense exercise right after eating can cause indigestion. Wait at least an hour, or plan your workout before meals.
Add probiotics
Probiotics are “good” bacteria that support gut health. You can find them in yogurt and fermented foods like kimchi or sauerkraut, or take them as a supplement.
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They help balance your gut flora and support smoother digestion.
Cut back on fatty foods
Fatty meals take longer to digest and can leave you feeling sluggish or uncomfortable.
Fried food, chips, and heavy sauces are common culprits. Opt for lean meats, fish, and grilled or baked dishes instead of fried ones whenever possible.
Keep a food journal
Pay attention to what your body is telling you. Certain foods can trigger bloating, pain, or heartburn.
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A food diary can help you track patterns and identify which foods cause issues, whether it’s dairy, onions, citrus fruits, or spicy meals.
Manage stress
Stress has a direct impact on your digestion. When you’re anxious or overwhelmed, your digestive system can suffer.
Practice stress-relief techniques like meditation, deep breathing, light exercise, or speaking with a counselor. Reducing stress can lead to better digestion.
Get consistent, quality sleep
Your digestive system doesn’t shut off when you sleep, in fact, it needs rest to work properly.
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Poor or irregular sleep can slow down digestion and lead to issues like constipation or bloating.
Aim for 7–9 hours of sleep each night and stick to a regular bedtime routine.
Talk to your doctor
If your symptoms persist despite lifestyle changes, it may be time to consult your doctor.
Digestive issues can be linked to medications, underlying health problems, or intolerances.
Bring a list of your symptoms and medications to your appointment to help identify the cause.
This article is based on information from WebMD.com.