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10 Ways to Improve Digestion and Support Your Gut Health

nutrition tips and strategies weight loss Apr 02, 2024

Digestive health is often overlooked but is key to your overall well-being and may be what is holding you back from reaching your weight loss goals.

When our gut functions properly, we not only feel better, but we also experience better nutrient absorption, increased energy levels, less bloating, and improved immunity. 

However, if you're someone who suffers from digestive issues or gut health problems, you know how much it can interfere with your daily life, in so many ways!

Thankfully, there are several natural ways to improve digestion and support gut health. 

Here are ten simple and effective strategies that you can start incorporating into your life today.

Eat a Fiber-Rich Diet

A fiber-rich diet is essential for good digestion. Fiber adds bulk to the stool which will promote regular bowel movements and help to prevent constipation. 

  • Include ample amounts of fruits, vegetables, whole grains, legumes, and seeds in your daily meals to increase your fiber intake. 
  • Aim for at least 25-30 grams of fiber per day. 

If you’re not used to consuming much fiber, start with fewer grams and gradually increase your intake to let your body adjust.

Stay Hydrated

Staying hydrated is crucial in maintaining a healthy digestive system. Water helps break down food, facilitates the absorption of nutrients, and helps to prevent constipation. 

  • Make it a habit to drink plenty of water throughout the day, and limit your consumption of dehydrating beverages like caffeine and alcohol. 
  • Always keep a water bottle with you as a reminder to stay hydrated. 
  • Get a water bottle with a straw.  A straw allows for easier water consumption.
  • Set timers to remind you to drink.

Chew Food Thoroughly

Digestion begins in your mouth. Therefore, by taking the time to chew your food slowly and thoroughly before swallowing will help with digestion. 

  • Chew food into smaller particles, to help ease the workload for your digestive system. 
  • This triggers the release of enzymes that aid in digestion, leading to better nutrient absorption.
  • Take your time when eating and be more mindful.

Include Probiotic-Rich Foods

Probiotics are beneficial bacteria that support a healthy gut. 

  • Incorporate fermented foods such as yogurt, sauerkraut, kimchi, kefir, and kombucha into your diet. 
  • These foods introduce good bacteria into your gut, which helps to promote a balanced microbiome and enhances digestion.

Reduce Stress

Stress significantly impacts our digestion. Chronic stress can disrupt digestion, leading to issues like indigestion, bloating, and inflammation. 

  • Engage in stress-reducing activities such as yoga, meditation, deep breathing exercises, or any other activity that helps you unwind and relax.

Exercise Regularly

Regular physical activity benefits not only your cardiovascular health but also supports digestion. 

  • Exercise helps stimulate the muscles in your digestive tract, promoting efficient movement of food through your system. 
  • Try aiming for at least 10 minutes of moderate exercise most days of the week.
  • Go for after meal walks to encourage digestion.

Avoid Trigger Foods

Identify and avoid foods that trigger digestive discomfort or sensitivities. 

  • Common culprits include spicy or greasy foods, processed foods, refined sugars, and artificial additives. 
  • Pay attention to how your body reacts to different foods and make adjustments accordingly.

Practice Mindful Eating

Mindful eating involves paying attention to your food, savoring each bite, and eating slowly. 

  • This practice allows you to tune into your body's signals of hunger and fullness, which can prevent overeating and promote better digestion.

Get Enough Sleep

Quality sleep is essential for overall health, including digestive health. 

  • Poor sleep can disrupt the digestive process and contribute to issues like indigestion and inflammation. 
  • Aim for 7-9 hours of uninterrupted sleep each night to support optimal digestion.

Manage Medications Wisely

Certain medications, such as antibiotics and non-steroidal anti-inflammatory drugs (NSAIDs), can negatively impact gut health. 

  • While sometimes necessary, it's important to manage their usage wisely. 
  • If you're on long-term medication, consult with your healthcare provider to explore ways to mitigate any potential digestive side effects.


Improving your digestion and supporting your gut health naturally doesn’t have to be complicated or even time consuming. By consistently applying these ten strategies, you should start to see improvement over time. 

Being mindful of how you are feeling and tuning into what makes your digestion better or worse is also an important step. The more observant you are, the easier it will be for you to make the changes that will work best for you!


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