Digestive wellness is often taken for granted until an issue develops. When the digestive system is not functioning properly, it can cause health problems in more ways than stomach discomfort. The digestive process enables nutrient absorption, prevents harmful bacteria from entering the bloodstream, helps regulate the immune system, produces 90% of the body’s serotonin, which affects mood and stress, and is essential for eliminating toxins and waste. Developing and consistently maintaining daily habits that naturally support healthy digestion helps the body function at its best and improves quality of life.
Consistency in Lifestyle Choices
One of the struggles people experiences is making healthy lifestyle changes and adhering to them. Fortunately, healthy daily habits supporting the digestive system do not require drastic changes. They mostly require making good choices, such as taking vitamins and supplements and eating a nutrient-rich, balanced diet.
The following are six daily habits that naturally promote digestive wellness.
1. Maintain a Balanced Daily Diet
There is a relationship between gut health, diet and the risk of developing obesity, inflammatory diseases and cardiovascular diseases. Gastrointestinal health is best supported by diet when consuming foods that support the health of the gut’s microbiome (gut bacteria). They include certain nutrient-rich foods. Examples of good food choices for digestion include the following.
• Whole grains – whole wheat bread, brown rice, etc.
• Vegetables – leafy greens, broccoli, Brussels sprouts, sweet potatoes, carrots, etc.
• Fruits – low-fructose options, i.e., berries, grapefruit, oranges, bananas
• Healthy fats – salmon, walnuts, chia seeds, virgin olive oil
• Lean proteins – lean protein foods, i.e., skinless chicken, tofu, legumes
Sugar feeds harmful bacteria, so ultra-processed foods and sugary foods should be avoided routinely. Taking gut health supplements can assist with filling nutrient gaps.
2. Manage Fiber Intake
Fiber intake is essential because it helps move food through the digestive system by bulking up stools. Fiber also feeds and promotes the diversity of good bacteria.
Most people do not get enough fiber. Ideally, the diet supplies a mix of soluble and insoluble fiber. Soluble fiber includes foods such as beans, oats, oranges and apples. Insoluble fiber is found in whole grains, such as whole wheat flour and nuts, and in vegetables, such as green beans and cauliflower.
Taking a fiber supplement is recommended when the diet does not supply at least 25-30 grams of fiber each day.
3. Stay Hydrated
Hydration is essential to a healthy digestive system. It helps dissolve nutrients from food and supplements, making them easier for the body to absorb. Water aids the movement of food during digestion. It is best to drink water throughout the day and avoid waiting until feeling thirsty, a brain-initiated signal that fluids are needed to prevent dehydration.
Water is obtained through foods as well as fluids. For example, watermelon, celery and cucumbers have a high-water content.
4. Practice Mindful Eating
Mindfulness is an ancient practice of being present with self and the external world. Mindful eating applies the principles of listening and paying attention to physical sensations while eating, such as hunger, feeling full and satisfaction. Being more attentive to eating habits and to thoughts and emotions while eating offers many digestive benefits.
• Mindful eaters are more aware of hunger cues and spend more time assessing dietary choices.
• Eating is slowed down because it encourages slower chewing. Slower chewing means food is broken down more, making it easier for digestive enzymes to work.
• It enables recognizing when comfortably full and satisfied, which reduces the chances of overeating.
• Mindful eaters notice the food tastes, odors and textures better.
5. Time Meals
The body’s systems “learn.” Timing meals to adhere to a consistent schedule supports the development of predictable digestion. The recommendation is to eat meals at about the same time each day and to avoid a heavy meal late at night. Meal timing also helps people avoid getting excessively hungry and making poor food choices.
6.Keep the Body Moving
Regular movement of the body supports all physical systems, including digestion. Movement stimulates the intestines. That, in turn, promotes gut health. It does not require intense exercise. Activities such as walking after a meal, yoga, riding a bicycle or dancing support digestive wellness.
Develop Healthy Daily Habits
Notice that none of these recommendations are miracle solutions or radical. They are practical and easy to implement. The goal of the habits is to place focus on developing consistent, healthy daily habits that support digestion and promote digestive health.
However, their effectiveness is also influenced by age and health. For example, as people age, they do not absorb nutrients from food as well, so they take supplements every day to ensure their digestive system gets the nutrients it needs. The same is true for people with medical conditions involving the digestive system, who are taking antibiotics or who are under chronic stress. It may take some time to determine which combination of habits and supplements provides the most benefit over the years, but it is an effort that improves quality of life.
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