How to Improve Your Digestive Health

WASHINGTON — We’ve all heard statements like “Heal your gut!” and “Try this supplement to reduce bloating!” Indeed, gut health is all the rage. But what does gut health actually mean? Hint: it starts with digestion.

We will look at the science behind gut health and break it all down. If you have a medical condition that affects your gastrointestinal system, it’s always best to consult your doctor for advice. Here we’ll give you some general tips for a healthy gut and which foods to add to your diet.

What Does Gut Health Actually Mean?

Research notes no scientific definition of “gut health,” but it may refer to four key factors. Good gut health involves:

• Healthy digestion of your food and proper absorption of its nutrients.
• No gastrointestinal disorders, such as irritable bowel syndrome, celiac disease or lactose intolerance.
• Regular, balanced gut microbiota (bacteria).
• Healthy immune system and “well-being.”

How Does Digestion Work?

When you eat food, digestion begins in your mouth while you chew. Food goes through your digestive tract in the following order: mouth, esophagus, stomach, small intestine and large intestine. It ends with healthy bowel movements.

You have digestive enzymes naturally produced by your body. These are substances that help break down your food and absorb the nutrients. People with certain medical conditions lack digestive enzymes and may need supplements. Experiencing gas, bloating or constipation are signs that you may not digest your food and absorb your nutrients well.

Your body also has a natural amount of microbiota, or living bacteria, throughout your digestive tract and gut. Having a healthy balance of bacteria can influence your digestive and overall health. After eating, bloating, gas and abdominal pain may be signs of imbalanced gut bacteria, leading to difficulty digesting and absorbing your food and nutrients.

Including prebiotics and probiotics in your diet through foods or supplements may help improve your balance of gut bacteria.

How to Improve Your Gut Health

A few factors can influence your gut health: genetics, diet, hydration, exercise, stress, sleep, smoking and alcohol use. Be sure to see a doctor if you suspect you have a gastrointestinal disorder.

Here are a few tips to help improve your gut health naturally, according to the Mayo Clinic: 

• Eat a balanced, fiber-rich diet. We’ll give you more food tips in the next section.
• Drink plenty of water. It  contributes to healthy digestion.
• Exercise regularly to improve blood flow in your digestive tract.
• Avoid smoking and limit alcohol.
• Manage stress and anxiety. Stress increases inflammation, which can affect digestion and gut health.
• Sleep seven to nine hours per night. Research shows sleep deprivation can exacerbate symptoms of IBS and other digestive disorders. 

Best Foods to Eat for Healthy Digestion

Let’s get more specific about what to eat for healthy digestion. Here are three categories to focus on — and don’t forget your water. 

Fiber-rich foods can improve digestion. Digestive enzymes help with nutrient absorption. Prebiotics and probiotics increase good bacteria and can help balance gut bacteria.

Fiber-Rich Foods

• Whole-grain breads.
• Brown rice, oats, barley and bulgur.
• Beans, lentils and other legumes.
• Apples, pears, strawberries and raspberries.
• Artichokes, Brussels sprouts, broccoli, carrots, kale, spinach and other leafy greens.

Foods Rich in Digestive Enzymes

• Pineapples and papayas.
• Bananas, mangoes and kiwis.
• Avocados.
• Honey.
• Ginger.

Foods Rich in Prebiotics and Probiotics

• Onions, garlic and soybeans.
• Yogurt.
• Sauerkraut, kimchi and other fermented foods.
• Kefir.
• Kombucha.

Eat Well for Gut Health

Supplements can help improve your gut health, but having a healthy gut doesn’t have to be complicated and expensive. If you don’t have underlying GI disorders, you can help heal your gut by eating well, drinking water, exercising regularly, getting plenty of sleep and managing stress. Include plenty of fiber-rich foods, fruits, vegetables and lean meats in your daily diet. Eat well, and enjoy a happy gut.

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