Occasional digestive problems are common. Causes differ from person to person, but the symptoms are often uncomfortable and are worth preventing when you can.
Supporting your digestion doesn’t have to be hard. Small, consistent changes—drinking more water (filtered if you prefer), moving your body in enjoyable ways, and adjusting your diet—can lead to steady, positive improvements.
Eat real foods
A typical Western diet high in refined carbs, saturated fats, and additives is linked to more digestive problems, including gut inflammation and inflammatory bowel disease. Swapping processed foods and artificial sweeteners for nutrient-rich options, natural sugars, and healthy fats can protect your gut. The Mediterranean diet, which emphasizes healthy fats, whole grains, and plenty of vegetables, is known to help with conditions like IBS.
Exercise
Regular exercise is one of the best ways to support digestion. Movement and gravity help food move through your system, so a walk after meals or other gentle activity can speed digestion. Studies show that people with chronic constipation often improve after adding just 30 minutes of daily exercise. Even a slow stroll can reduce bloating and the feeling of fullness.
Add more fiber
Fiber is a key part of a healthy diet. Besides lowering cholesterol and cutting heart disease risk, it helps regulate bowel movements and improves gut health. The Dietary Guidelines for Americans recommend about 30 g of fiber per day for adults. Soluble fiber (oats, legumes, nuts, seeds) absorbs water and adds bulk to stools. Insoluble fiber (vegetables, whole grains, wheat bran) helps keep the digestive tract moving.
Keep a food diary
Many digestion problems come from trigger foods, which vary by person. A food diary can help you spot patterns. Take notes after every meal, snack, and drink for a while, and record any symptoms. When you notice repeats, try cutting out the suspected foods to see if you feel better. Talk to your doctor or a nutritionist before making big changes.
Reduce and manage stress
Stress affects your body—especially your digestion. It’s linked to ulcers, IBS, constipation, and diarrhea because stress hormones interfere with digestion. In “fight-or-flight” mode, your body diverts blood and energy away from your digestive system. Since your brain and gut are closely connected, one often affects the other. Stress-reduction methods like meditation, acupuncture, and cognitive behavioral therapy can ease stress and improve physical symptoms.
Eat mindfully
Eating while distracted can make you eat too fast or too much, leading to bloating, gas, and indigestion. Mindful eating means focusing on your food and the act of eating. Slow down, turn off screens, and chew thoroughly. Better-chewed food is easier to absorb, which improves nutrition and reduces digestion issues.
Include gut-supporting nutrients
Whole foods are a great source of nutrients that help your gut, and certain supplements can help too. Probiotics—found in fermented foods like yogurt, kimchi, and sauerkraut—support digestion and help break down fibers that can otherwise cause gas and bloating. Glutamine, an amino acid found in turkey, soybeans, eggs, and almonds, may reduce intestinal permeability (“leaky gut”), and supplements are available; check with a healthcare provider before starting. Zinc is important for gut health—deficiency can lead to digestive problems. Zinc supplements have helped treat diarrhea, colitis, and leaky gut. The recommended daily intake is about 8 mg for women and 11 mg for men. Good food sources include shellfish, beef, and sunflower seeds.