Upset stomach, gas, heartburn, constipation, diarrhea—everyone deals with digestive issues occasionally. But when they become frequent, they can seriously disrupt your daily life.
The good news: diet and lifestyle changes can make a real difference in how your gut functions.
Here are 11 evidence-based ways to improve your digestion naturally.
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Available on the App Store1. Eat real food
The typical Western diet—high in refined carbs, saturated fat, and food additives—has been linked to increased risk of digestive disorders.
Food additives like glucose, salt, and various chemicals may trigger gut inflammation and contribute to leaky gut. Trans fats, found in many processed foods, have been associated with higher risk of ulcerative colitis.
Artificial sweeteners are another culprit. One study found that 50 grams of xylitol caused bloating and diarrhea in 70% of participants. Research also suggests artificial sweeteners may increase harmful gut bacteria.
Gut bacteria imbalances have been linked to IBS and inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.
Eating a whole-foods diet while limiting processed foods protects against digestive diseases.
Summary: Processed foods increase digestive disorder risk. A diet low in additives, trans fats, and artificial sweeteners supports better digestion.
2. Get plenty of fiber
Fiber is essential for healthy digestion, and there are different types that work in different ways.
Soluble fiber (found in oat bran, legumes, nuts, seeds) absorbs water and adds bulk to stool. Insoluble fiber (found in vegetables, whole grains, wheat bran) helps move everything through your digestive tract. Prebiotics are fibers that feed beneficial gut bacteria.
A systematic review and meta-analysis found that dietary fiber supplementation significantly improves constipation in adults, increasing stool frequency and improving consistency.1
Another meta-analysis showed that fiber interventions increase beneficial Bifidobacterium and Lactobacillus bacteria in healthy adults.2
High-fiber diets are associated with reduced risk of ulcers, reflux, hemorrhoids, diverticulitis, and IBS.
Related: High-fiber foods
Summary: A high-fiber diet promotes regular bowel movements and protects against digestive disorders by supporting healthy gut bacteria.
Suggested read: The 19 Best Foods to Improve Digestion and Gut Health
3. Add healthy fats
Fat helps you feel satisfied after meals and is necessary for absorbing fat-soluble vitamins. It also plays a role in digestive health.
Omega-3 fatty acids may decrease your risk of inflammatory bowel diseases like ulcerative colitis by reducing inflammation throughout your body.
Good sources include flaxseeds, chia seeds, walnuts, and fatty fish like salmon, mackerel, and sardines.
Summary: Adequate fat intake supports nutrient absorption. Omega-3s may help prevent inflammatory bowel diseases.
4. Stay hydrated
Dehydration is one of the most common causes of constipation.
Aim for 1.5–2 liters (50–66 ounces) of non-caffeinated fluids daily. You may need more in warm climates or with heavy exercise.
Beyond water, herbal teas and seltzer count. High-water fruits and vegetables—cucumber, celery, tomatoes, melons, strawberries, grapefruit, and peaches—also contribute to your fluid intake.
Related: Foods to relieve constipation
Summary: Drink enough fluids daily to prevent constipation. Include high-water foods to meet your needs.
5. Manage your stress
Stress directly impacts digestion through the gut-brain connection.
When you’re stressed, your body enters fight-or-flight mode and diverts blood and energy away from your digestive system. Chronic stress has been linked to stomach ulcers, diarrhea, constipation, and IBS.
Research shows that stress management, meditation, and relaxation training improve IBS symptoms. Cognitive behavioral therapy, acupuncture, and yoga have also shown benefits for digestive issues.
Incorporating techniques like deep breathing, meditation, or yoga can improve both your mental state and digestion.
Related: Stress-relieving foods
Summary: Stress negatively impacts digestion and worsens IBS, ulcers, and constipation. Stress reduction techniques can help.
6. Eat mindfully
Eating too fast while distracted leads to overeating, bloating, gas, and indigestion.
Mindful eating—paying attention to your food and the eating process—has been shown to reduce digestive symptoms in people with ulcerative colitis and IBS.
To eat more mindfully:
- Slow down
- Turn off screens and put away your phone
- Notice how your food looks and smells
- Choose each bite consciously
- Pay attention to texture, temperature, and taste
Summary: Mindful eating prevents common digestive issues like bloating and indigestion.
7. Chew your food thoroughly
Digestion starts in your mouth. Your teeth break food into smaller pieces, making it easier for digestive enzymes to do their work.
Thorough chewing also produces saliva, which contains enzymes that start breaking down carbs and fats. The longer you chew, the more saliva you produce. This helps food move smoothly through your digestive system.
Poor chewing has been linked to decreased nutrient absorption. Plus, the act of chewing itself reduces stress, which further benefits digestion.
Summary: Chewing thoroughly improves nutrient absorption and prevents indigestion and heartburn.
8. Get moving
Regular exercise is one of the best things you can do for digestion.
Physical activity and gravity help food travel through your digestive system. One study found moderate exercise like cycling or jogging increased gut transit time by nearly 30%.
In people with chronic constipation, 30 minutes of daily walking significantly improved symptoms.
Exercise also reduces inflammation, which may help prevent inflammatory bowel conditions.
A simple walk after meals can assist digestion.
Summary: Exercise improves gut transit, reduces constipation, and decreases inflammation.
9. Listen to your hunger and fullness cues
Ignoring hunger and fullness signals makes it easy to overeat, leading to gas, bloating, and indigestion.
It takes time for fullness hormones from your stomach to reach your brain. Eating slowly gives your body a chance to signal when you’ve had enough.
Emotional eating also impacts digestion. Research shows people who eat while anxious experience more indigestion and bloating.
Taking a moment to relax before meals can improve digestive symptoms.
Summary: Eating slowly and avoiding emotional eating helps prevent bloating and indigestion.
10. Ditch bad habits
Smoking, excessive alcohol, and late-night eating all harm digestion.
Smoking
Smoking nearly doubles acid reflux risk and is associated with stomach ulcers. Quitting improves digestive symptoms.
Alcohol
Alcohol increases stomach acid production, contributing to heartburn, reflux, and ulcers. Excessive drinking is linked to GI tract bleeding, inflammatory bowel diseases, leaky gut, and harmful gut bacteria changes.
Late-night eating
Eating close to bedtime leads to heartburn and indigestion. Your body needs time to digest, and lying down allows stomach contents to rise back up.
Wait 3–4 hours after eating before going to bed.
Summary: Quitting smoking, reducing alcohol, and avoiding late-night meals all improve digestion.
11. Support your gut with key nutrients
Certain nutrients specifically support digestive health.
Probiotics
Probiotics are beneficial bacteria that improve digestive health. A comprehensive meta-analysis found probiotics had positive effects across eight gastrointestinal conditions, including IBS, infectious diarrhea, and antibiotic-associated diarrhea.3
Research shows probiotics may improve bloating, gas, pain, constipation, and diarrhea symptoms.
Food sources include fermented foods like sauerkraut, kimchi, miso, and yogurt with live cultures. Supplements typically contain Lactobacillus and Bifidobacterium strains.
Suggested read: How to Debloat: 8 Simple Ways to Reduce Bloating Quickly
Related: Best time to take probiotics
Glutamine
This amino acid supports gut barrier function and has been shown to reduce intestinal permeability (leaky gut).
Food sources include turkey, soybeans, eggs, and almonds. Supplements are available but should be discussed with a healthcare provider.
Zinc
Zinc is critical for gut health—deficiency can lead to various GI disorders. Supplementation helps with diarrhea, colitis, and leaky gut.
The RDI is 8 mg for women and 11 mg for men. Good sources include shellfish, beef, and sunflower seeds.
Summary: Probiotics, glutamine, and zinc all support digestive health through different mechanisms.
Bottom line
Improving digestion doesn’t require dramatic changes. Start with the basics:
- Eat whole foods and limit processed foods
- Get enough fiber from varied sources
- Stay hydrated
- Manage stress
- Move your body regularly
Small habits like chewing thoroughly, eating mindfully, and avoiding late-night meals add up. And for extra support, consider probiotic-rich foods or supplements.
If digestive issues persist despite lifestyle changes, consult a healthcare provider to rule out underlying conditions.
Christodoulides S, Dimidi E, Fragkos KC, Farmer AD, Whelan K, Scott SM. Systematic review with meta-analysis: effect of fibre supplementation on chronic idiopathic constipation in adults. Aliment Pharmacol Ther. 2016;44(2):103-116. PubMed ↩︎
So D, Whelan K, Rossi M, et al. Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis. Am J Clin Nutr. 2018;107(6):965-983. PubMed ↩︎
Ritchie ML, Romanuk TN. A meta-analysis of probiotic efficacy for gastrointestinal diseases. PLoS One. 2012;7(4):e34938. PubMed ↩︎
Sarah M.
Linda P.
Maya T.
Marcus J.
Emma R.
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