Approximately 74 percent of Americans struggle with gastrointestinal discomfort and poor Digestion regularly. Are you part of this group?
Many people are convinced that poor Digestion is something they’re just going to have to live with. That doesn’t have to be the case, though.
There are a lot of lifestyle changes you can make that will help you to feel better and effectively manage your Digestion.
Read on to learn some valuable strategies that will help you to improve your Digestion and feel your best.
Symptoms of Poor Digestion
Many people are unaware of the signs that their Digestion is not up to par. They’ve got so used to living a certain way that they don’t even realize their symptoms are abnormal.
The following are some symptoms you might experience if you’re dealing with poor Digestion:
- Feelings of fullness after eating (even small amounts)
- Stomach growling or gurgling
- Burning in the stomach or chest
- Abdominal pain
- An acidic taste in the mouth
You might also experience symptoms that seem to have nothing to do with your digestive system.
If you have a bacterial imbalance in your digestive tract or are struggling with intestinal permeability, you might notice symptoms in other areas of the body.
For example, you might experience skin issues like acne and eczema. In addition, you might suffer from sleep disturbances, food intolerances, or autoimmune diseases.
Causes of Poor Digestion
There are lots of reasons why people struggle with poor Digestion. The following are some of the most common health conditions that might contribute to your symptoms:
- Gastroesophageal Reflux Disease (GERD)
- Gastroparesis (this is a condition that prevents the stomach from emptying correctly)
- Stomach infections
- Irritable bowel syndrome
- Inflammatory bowel disease
- Thyroid disease
You might also experience poor Digestion as a side effect of certain medications. For example, drugs like aspirin and other pain relievers can hinder Digestion, as can birth control pills, antibiotics, steroid medications, and thyroid medications.
Your lifestyle could make you more prone to poor digestive health as well.
If you eat too quickly or are distracted or stressed, you may have difficulty digesting your food. Eating a high-sugar, highly processed diet can also contribute to chronic Stress, fatigue, and bad habits like smoking.
7 Ways to Improve Digestion
Once you know what’s causing your poor Digestion, you can start taking steps to improve it. Here are seven strategies you might want to try if your digestive health is holding you back:
1. Give Up Bad Habits
If you’re struggling with poor Digestion, some of your habits might be causing the problem or making it worse.
Smoking and excessive alcohol consumption are both associated with digestive disorders.
These habits can cause or exacerbate conditions like GERD and acid reflux. They’re also linked to stomach ulcers, GI bleeding, and changes to the gut microbiome.
Reducing (or eliminating) alcohol consumption and quitting smoking can improve your digestive health.
2. Increase Your Fiber Consumption
Increasing your fiber consumption can help you to digest your food more efficiently.
Two types of fiber are beneficial to your digestive tract. Soluble fiber adds bulk to the stool and absorbs water. Insoluble fiber helps to move food through the digestive tract in an efficient way.
Soluble fiber is found in nuts, seeds, legumes, and oats. Insoluble fiber is found in vegetables, wheat bran, and other whole grains.
3. Stay Hydrated
You can also promote good Digestion by ensuring you’re drinking enough water. If you’re dehydrated, your body will have difficulty moving food through the digestive tract and disposing of it.
Try to drink at least half your body weight in ounces of water each day. You may also consider adding salt to your water to balance your electrolytes.
4. Change the Way You Eat
If you eat standing up or tend to eat while you’re busy working or scrolling through social media, you will be more prone to digestive issues.
Try to minimize distractions while you eat and focus on eating more slowly. Chew your food 30 times before you swallow it, too. This will help ensure you’re not forcing large chunks of food through your digestive tract.
5. Reduce Stress
Take steps to minimize Stress in your life as well. For example, sleep well each night and eliminate unnecessary stressors from your to-do list.
Make an effort to do relaxing activities like meditation and yoga regularly, too.
Regular exercise can be very beneficial for your digestive health.
Light forms of exercise like walking helps move food through the digestive tract more efficiently when they’re done after eating a meal.
People who exercise regularly also tend to have less inflammation in their bodies and experience fewer digestive issues like constipation and bloating.
7. Take the Right Supplements
There are also supplements you can use to help improve your Digestion.
Many herbs aid Digestion in humans, and probiotics and prebiotic supplements balance the gut microbiome.
You may also want to supplement with glutamine and zinc.
Glutamine is an amino acid that helps to repair damage to the gut lining. Zinc promotes gut health and can reduce your risk of developing digestive disorders like colitis and intestinal permeability.
Get More Health Advice Today
If you struggle with gastrointestinal issues regularly and need to improve your Digestion, these tips can help.
Give one (or more) of these tips a try today, and after sticking with them for a few weeks, you’ll likely start to see some improvements.
Are you looking for more tips to help you live your best and healthiest life? If so, be sure to visit the Health section of our site.
You’ll find helpful articles on everything from improving your mental health to increasing muscle mass. Check it out today!