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9 Easy Ways to Improve Digestion and Gut Health

November 19, 2017 by Amber

Improving digestion and gut health can take a bit of work but there are some simple ways to improve digestion naturally that yield amazing results.
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One of the best ways to improve digestion is to support the primary organs involved in digestion such as the stomach, pancreas, and gallbladder with foods good for digestion. There are foods that boost digestion by supporting these primary organs involved in digestion.

Disclaimer: This site contains affiliate links. As an amazon associate I earn from qualifying purchases.

When it comes to improving gut health Hippocrates was correct in saying ‘let food by thy medicine’ as there are so many phenomenal foods for gut health.
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The following tips to improve gut health are simple and easy to implement with some of the best foods for digestion.

Before using any kind of supplement to improve digestion I always like to start with the diet, because to be honest, there is no magic pill that is more powerful than the diet.

But, before we even talk about foods for gut health take a moment to inhale and exhale, because digestion is a parasympathetic process that brings us to our first gut health tip.

​#1 Sit down and take 5 deep breaths before eating (this is the best free way to improve digestion naturally)

Good digestion requires us to be in a relaxed parasympathetic nervous system state. The best way to improve digestion is to stop treating the symptom and instead go back to where digestion starts, essentially going back to the root of the problem.
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Instead of treating symptoms further down the digestive tract, it is best to start with improving digestion where digestion begins and that is in the brain.

Optimal digestion requires the body to be in a parasympathetic state, so take time out from your busy schedule to sit down, relax and do what it takes to shift a busy body and mind into a relaxed parasympathetic state.

Whether that’s finding gratitude for what is great in your life, eating outside in nature, or your favorite cozy spot. Just get as comfortable as possible then sit down, take a few deep breaths and enjoy eating your food in a relaxed state.

​#2 Chew your food 20-30 times before swallowing

One of the best ways to improve digestion is by chewing your food thoroughly. Chewing your food is seriously one of the best tips to improve digestion naturally and it doesn’t cost you a penny!So, put your fork or spoon down between bites and aim for 20-30 chews per bite. The more the better.
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​Bloating after eating is a super common digestive complaint, yet chewing your food is a simple way to prevent bloating and gas.

​#3 Increase stomach acid naturally with apple cider vinegar or lemon juice

Lemon water for low stomach acid

The stomach requires an acidic pH of the stomach and good hydrochloric acid secretion for the optimal breakdown of protein.
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Maintaining an acidic terrain that is inhospitable to bacteria, viruses, and various pathogens that enter the body via the food we eat is crucial to prevent infections that can cause a host of gut health problems.

Some signs of low stomach acid include:

  • heartburn or acid reflux
  • belching or gas one hour after eating
  • loss of taste for meat
  • sense of excess fullness after meals
  • fingernails chip, peel or break easily
  • prone to food poisoning
  • stomach upset by taking vitamins
  • feel weighed down after eating meat

To increase stomach acid naturally take 1 tbsp of raw apple cider vinegar with the mother in ½ cup of filtered water before meals.

You can also use lemon juice for low stomach acid by squeezing half a lemon into ½ a cup of water to increase stomach acid for digestion.

​#4 Eat gallbladder cleansing foods that promote bile flow for fat digestion

Beets to improve fat digestion

Problems with poor fat digestion are associated with a sluggish gallbladder and poor bile flow as bile is needed to emulsify dietary fats to make more surface area available for the fat-digesting enzymes such as lipase to act upon.

Fat malabsorption symptoms due to poor bile flow and a sluggish gallbladder include:

  • pain between shoulder blades
  • stomach upset by greasy foods
  • nausea after eating high fat/greasy foods
  • light or clay-colored stools
  • floating stools
  • greasy or shiny stools
  • burping
  • pain or heaviness under the right side of the rib cage

The best foods to improve fat digestion and support a sluggish gallbladder include beets, artichoke hearts, warm water with lemon, and bitter greens such as mustard greens and arugula.

Eating foods high in choline is also crucial for a healthy gallbladder as choline is needed to make phosphatidylcholine which keeps bile flowing smoothly from the gallbladder for optimal fat digestion

​#5 Eat foods to improve digestive enzymes

papaya and pineapple for gut health

All enzymes are destroyed in the cooking process and at temperatures above 118 degrees F. Aim to eat 50% raw, fresh, ripe foods in the diet with live enzymes to help with digestion.

Pineapple and papaya are the top foods to improve digestive enzymes that can be eaten in-between meals or 20 minutes before to help breakdown undigested protein.

Papain is the enzyme in papaya that aids in protein digestion while having a soothing effect on the stomach. Papaya is an excellent tropical fruit to enjoy for gut health with promising results.

This study showed a papaya preparation reduced constipation, diarrhea, flatulence, reflux, and gastritis. Try making this activated charcoal smoothie with papaya to heal the gut!

Pineapple helps digestion as it also contains a protein splitting enzyme called bromelain.

If proteins are not properly broken down by stomach acid and protein-digesting enzymes such as proteases and pepsin, proteins will putrefy in the digestive tract.

Eating pineapple between meals can help to breakdown undigested protein as it flushes through the Gi tract.

Bromelain is also an anti-inflammatory enzyme that has been used in higher doses (500-2000mg daily) to reduce joint inflammation and arthritis.

Both pineapple and papaya are great foods to help digestion and bloating.

​#6 Include cultured/fermented foods to promote good gut health

Fermented foods for gut health

Cultured foods contain probiotics (the beneficial bacteria) that contribute to healthy gut flora and are the best foods to promote good gut health. Traditional cultures used to have lots of fermented foods in their diet as fermentation was used as a food preservation technique which also helped to build a healthy robust microbiome.
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The modern diet lacks many beneficial fermented foods for gut health such as raw unsweetened yogurt, sauerkraut, raw cheese, beet kvass, kefir, kombucha, and Lacto-fermented vegetables.With the increase in antibiotics taken for various reasons and a decrease in fermented foods high in probiotics is part of the reason as to why so many people have gut health problems. Eating fermented foods is one of the best ways to improve gut bacteria.

Nourishing Traditions by Sally Fallon contains dozens of recipes that are fermented from cultured dairy products to sauerkraut and Lacto-fermented vegetables of all sorts. Her book is great for anyone who wants to learn how to make fermented foods at home for gut health.

​#7 Do not drink water with main meals instead drink water in-between meals

Drinking water with meals can impair digestion as water will dilute the digestive juices required for optimal digestion.
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Water is the most important nutrient for the human body (second to oxygen) so make sure you are drinking adequate amounts of water for your body weight in-between your meals or before your meals to properly hydrate.

​#8 Do not overeat. Eat until you are 80 % full. A easy and effective way to improve digestion naturally

​Another simple way to improve gut health is to eat until you are 80% full as overeating puts excess strain on the digestive system. You should feel satisfied but not overly full.

#9 Eat a wide variety of plants and fiber to improve gut bacteria health

High fiber foods for gut health

Including high fiber foods in your diet such as flax seeds, chia seeds, legumes vegetables, and fruit in their whole form is one of the best ways to improve gut bacteria health. The probiotic bacteria in your colon need to be fed a wide variety of plant-based fibers to flourish and build a diverse and robust microbiome.A healthy gut flora filled with beneficial bacteria is needed to prevent pathogens and invaders from taking up residence. Taking probiotics (beneficial bacteria) for gut health has become increasingly popular but guess what, these probiotics also need to be fed fiber found in plants to flourish. There are so many benefits of fiber for gut health.

Fiber is also needed o bulk up the stool and absorb water to prevent constipation.

Sometimes a low fermentable diet that is low in fiber, such as the low FODMAP diet or SIBO diet needs to be followed for some time to help reduce small intestinal bacterial overgrowth and IBS symptoms.

But it is crucial to bring fiber back into the diet and eat high fiber foods to boost gut health and promote a healthy balance of gut flora diversity in the colon.

And of course, enjoy eating your food and be mindful while eating for optimal nourishment. Nourishing your body also means enjoying your food!

If you have implemented these simple yet effective ways to improve digestion naturally and still have digestive problems, you may need additional support through targeted supplementation and a closer look at what foods could be irritating for you.

But these 9 gut health tips are foundational steps that will help you to improve gut health.

Supplements to take for gut health and digestive support include Pro-Digestion Intensive which is a broad-spectrum enzyme to help with the breakdown of all foods including more difficult to digest carbohydrates.

Common symptoms associated with an enzyme deficiency include:

  • gas and bloating
  • undigested food in stool
  • sense of excess fullness after meals
  • abdominal bloating and difficulty digesting carbohydrates such as beans, legumes, starches, and sugars

Gallbladder Nutrients provides the body with the nutrients needed to make bile and promotes bile flow from a sluggish gallbladder to improve fat digestion.

Bile also stimulates peristalsis to help relieve constipation and sluggish bowels. If you are drinking enough water and eating high fiber foods supporting your gallbladder with Gallbladder Nutrients to improve bile flow can help to improve bowel movements.

Probiota HistaminX is a great probiotic for gut health that is helpful for anyone who has taken antibiotics. Probiotics help to bring back the beneficial bacteria that may have been reduced or killed during a round of antibiotics.
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Probiota HistaminX is especially great for anyone who has histamine intolerance.

These supplements and gut health tips are the best ways to improve digestion naturally.

Seeking Health Gallbladder Nutrients
Seeking Health ProBiota HistaminX
Seeking Health Pro-Digestion Intensive

Filed Under: Gut health

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Comments

  1. Elizabeth Robinson

    January 4, 2018 at 12:55 am

    Very interesting advice, will be following in future

    Reply

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Hey! I’m Amber, a nutritional therapy consultant helping people to improve digestion, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten-free.

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The information provided on Amber’s Natural Nutrition is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Amber’s Natural Nutrition is not liable for how the information is used and cannot be held responsible or guarantee any results. You alone are solely and personally responsible for the results, and your success depends primarily on your own effort, motivation, commitment, and follow-through. Amber’s Natural Nutrition is simply serving as a coach, mentor, and guide to help you reach your own health and wellness goals through simple holistic remedies and healthy lifestyle changes.

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