Improving digestion takes time, effort, and patience. There are many things you can start doing to build your digestion basics prior to jumping into any complex protocols. We will learn about what digestion is, ways you can start your digestion journey today, and will provide you with insights on what to do if you have checked all these boxes and still need support in this blog today!

Let’s jump into it:

Digestion is the process by which your body extracts nutrients from the foods you eat, fueling every cell and system.  When your digestion is out of sync — whether due to stress, poor diet, or lifestyle factors — you may experience issues like bloating, constipation, acid reflux, or sluggish energy levels.  Fortunately, there are natural strategies you can adopt to help keep your digestive system running smoothly.  In this blog post, we’ll explore how digestion works, the importance of hydration and probiotics, and simple lifestyle adjustments that can make a big difference in your gut health.

How The Digestive Process Works

Digestion is a complex series of actions that occur along your gastrointestinal (GI) tract, which includes the mouth, esophagus, stomach, small intestine, and large intestine (colon).  

• It begins the moment you start chewing, as salivary enzymes break down carbohydrates and physically reduce food into smaller pieces.  
• Once swallowed, food travels down the esophagus and into the stomach, where stomach acid and additional enzymes further break down proteins, turning the mixture into a semi-liquid form called chyme.  This acidic environment also helps kill harmful pathogens that may be present in your food.  
• After the stomach, chyme moves into the small intestine, where most nutrient absorption takes place.  Enzymes from the pancreas and bile from the liver aid in the digestion of fats, proteins, and carbohydrates.  The lining of the small intestine is covered with tiny projections called villi and microvilli, which increase the surface area for nutrient absorption.  
• The remaining material then travels to the large intestine (colon), where water and electrolytes are reabsorbed.  Beneficial bacteria in the colon ferment undigested fibers, producing short-chain fatty acids and certain vitamins that contribute to overall gut health.  

Throughout this entire journey, a balanced gut microbiome — composed of trillions of microorganisms — plays a vital role in aiding digestion, supporting immune function, and helping your body extract and utilize nutrients efficiently.

Foods That Promote Improved Digestion

The right foods can work wonders for your digestive health, not only by easing the process of digestion but also by nurturing the beneficial bacteria in your gut.  Here are some key groups of foods that help to improve digestion naturally, along with the science behind their benefits:

Fiber-Rich Foods Improving Digestion Naturally:

Whole grains, fruits, and vegetables are rich in dietary fiber, which is essential for maintaining regular bowel movements and preventing constipation. Fiber adds bulk to your stool and acts as a prebiotic, feeding the beneficial bacteria in your gut.  For example, oats, brown rice, apples, and leafy greens not only help keep your digestive system running smoothly but also support overall gut health by promoting a balanced microbiome.

Fermented Foods & Improving Digestion Naturally:

Fermented foods like yogurt, kefir, sauerkraut, and kimchi introduce live probiotics into your digestive system.  These beneficial bacteria help restore and maintain a healthy gut environment, improving digestion and reducing issues like bloating and gas. Regular consumption of fermented foods can enhance gut microbial diversity and boost immune function¹.  Incorporating these into your diet can be a delicious way to support your digestive health.

Anti-Inflammatory Foods Improving Digestion Naturally:

Chronic inflammation in the gut can lead to discomfort and digestive disturbances, certain nutrients can help calm inflammation in your gut.  Think of incorporating foods that naturally support a balanced inflammatory response.  For instance, fruits and vegetables rich in vitamins C and E help neutralize free radicals, while omega-3 fatty acids from sources like fatty fish and walnuts work to lower inflammation².  Zinc, found in lean meats and whole grains, supports your immune defenses, and polyphenol-rich ingredients like extra virgin olive oil add an extra layer of protection².  These elements work together to create a soothing effect on your digestive system, helping maintain a healthy, balanced gut without any extra fuss.

By making these nutrient-rich foods a regular part of your diet, you’re not just easing digestion; you’re also laying the groundwork for a healthier, more resilient gut.  When combined with other healthy habits like proper hydration and regular physical activity, these foods can help you achieve a smoother, more efficient digestive process and overall enhanced well-being.

The Importance of Hydration to Improve Digestion

Adequate hydration is the foundation of efficient digestion, powering every stage of digestion, absorption, and eliminating waste.  Water helps break down food, enabling your body to absorb essential nutrients more efficiently.  When you’re dehydrated, your body pulls extra water from the colon, leading to harder stools and sluggish digestion.  This makes regular fluid intake critical for maintaining smooth, comfortable bowel movements and ensuring optimal function of digestive enzymes and acids³.

If you find plain water unappealing, herbal teas such as peppermint or ginger can offer soothing properties for common digestive complaints like bloating or gas.  You can also infuse water with fruits, herbs, or cucumber slices to add a burst of flavor without resorting to sugary beverages.  It’s generally best to sip water throughout the day rather than waiting until you feel thirsty, as thirst can be a late indicator of dehydration.  

While men generally need about 15.5 cups of total fluids daily and women about 11.5 cups, not all of it must come from plain water⁴.  Four to six cups of plain water, supplemented by other fluids from beverages like coffee, tea, and juices — as well as moisture-rich fruits and vegetables — may be sufficient.  Factors such as physical activity, high temperatures, certain health conditions, or medications may require higher intake.  Paying attention to signs of dehydration — such as dark yellow urine, weakness, low blood pressure, dizziness, or confusion — is vital to maintaining proper hydration.

By prioritizing hydration, you set the stage for smoother digestion, better nutrient absorption, and a healthier gut environment overall — key elements in feeling your best day after day.

Water is key for how to improve digestion naturally!

How To Improve Digestion with Probiotics

Imagine your gut as a finely tuned ecosystem, where each beneficial bacteria plays a critical role in maintaining balance and harmony.  Probiotics help replenish these vital organisms, leading to improved digestion and reducing issues like bloating, gas, and diarrhea. 

Everyday probiotic-rich foods, such as plain yogurt, kefir, and naturally fermented pickles, offer accessible ways to support this healthy balance.  However, the benefits you experience depend largely on the specific strains and their dosage — different strains can be more effective for alleviating bloating, enhancing overall gut health, or even boosting your immune response.

It’s also important to understand that not all probiotic strains are created equal.  For instance, Lactobacillus rhamnosus GG has been shown to reduce the duration of acute diarrhea and improve gut barrier function, while Bifidobacterium breve is often associated with reducing abdominal discomfort in individuals with IBS⁵.  Additionally, Saccharomyces boulardii has demonstrated effectiveness in shortening the duration of infectious diarrhea in pediatric cases⁵.  These strain-specific examples highlight why selecting the right probiotic for your particular digestive concern is essential.  For tailored advice on selecting the right probiotic strategy for your specific digestive needs, book a 1:1 appointment with us.  Our dietitians can help you navigate your options and design a plan that best help you improve digestion and thus overall wellness. If you are not sure which service may be best for you, book your FREE discovery call with us today! We got your back.

Lifestyle Changes to Improve Digestion

Making simple lifestyle adjustments can have a profound impact on your digestive health.  Establishing regular mealtimes and eating slowly gives your body the chance to properly break down food and absorb nutrients without overwhelming the digestive system.  When you take the time to savor each bite, you also reduce the likelihood of overeating and the discomfort of indigestion.

Incorporating mindful eating practices is key — focus on your food and listen to your body’s signals to avoid eating too quickly.  This intentional approach not only improves digestion but also enhances your overall dining experience.  

Managing stress is another critical factor; chronic stress can disrupt the gut’s natural function and contribute to issues like IBS.  Techniques such as deep breathing, meditation, or even a short walk after meals can help mitigate stress and support a calmer, more efficient, and improved digestive process.  Together, these lifestyle changes create a supportive environment for your digestive system, promoting smoother digestion and overall well-being.

How Exercise Can Impact Digestion

Regular physical activity plays a pivotal role in promoting a healthy digestive system and rounding out your overall wellness routine.  Engaging in moderate exercise, such as brisk walking or yoga, helps stimulate the GI tract, encouraging regular bowel movements and reducing bloating.  This movement enhances blood flow to your digestive organs, supporting more efficient nutrient absorption and easing discomfort, thus helping you to improve your digestion.

Exercise also serves as a powerful stress management tool; by reducing cortisol levels and fostering a sense of calm, it indirectly benefits your gut health, as stress is a known contributor to digestive issues like IBS⁶.  In contrast, a sedentary lifestyle can slow down metabolism and lead to constipation, making consistent physical activity essential.  As you integrate regular exercise into your routine, you’ll not only improve your digestive function but also enhance your overall quality of life.  

If you’re ready to optimize your gut health further through a balanced lifestyle, consider consulting with one of our Registered Dietitians for personalized advice and guidance and work to improve digestion for good!

FAQs:

Q: What are the best foods for improved digestive health?

A: The best foods for digestive health are those that keep your gut happy — think fiber-rich whole grains, fresh fruits and veggies, and even a little bit of fermented goodness like yogurt or kimchi.  Choose options that are sustainable for you and keep you enjoying your meals, so you can stick with them long-term while feeding the good bacteria working behind the scenes in your digestive system.

Q: How can I speed up my digestion naturally?

A: To give your digestion a natural boost, try sipping plenty of water, enjoying fiber-packed foods, and taking a gentle walk after meals.  These small tweaks help your body break down food more efficiently, leaving you feeling lighter and more energized without any magic pills.

Q: Can stress affect digestion?

A: Absolutely — stress can really put a wrench in your digestive engine, causing things to slow down and even leading to bloating or discomfort.  When you’re stressed, your body diverts energy away from digestion, so taking a moment to relax or try some deep breathing can work wonders for your gut.

References

1. Weaver, J. (2021, July 12). Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds. Stanford Medicine. https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation   
2. Yu, X., Pu, H., & Voss, M. (2024). Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. The British journal of nutrition, 132(7), 898–918. https://doi.org/10.1017/S0007114524001405
3. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
4. Oliveira, N. (2025, February 26). How much water do you need?. Harvard T.H. Chan School of Public Health: The Nutrition Source. https://nutritionsource.hsph.harvard.edu/water/
5. U.S. Department of Health and Human Services. (2025, March 25). Probiotics Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/

Dalton, A., Mermier, C., & Zuhl, M. (2019). Exercise influence on the microbiome-gut-brain axis. Gut microbes, 10(5), 555–568. https://doi.org/10.1080/19490976.2018.1562268