Content

• Steps
• Method 1 of 3: Proper Diet
• Method 2 of 3: Taking Medication
• Method 3 of 3: Changing Your Lifestyle
• Tips
• Warnings

Digestive problems cause a lot of inconvenience. Good digestion will make you feel better and healthier. You can improve digestion by identifying which foods are negatively affecting it and adjusting your diet accordingly. Certain lifestyle changes can also help improve digestion.

Steps

Method 1 of 3: Proper Diet

1. 1 Drink more water. Adequate hydration is required for normal digestion, so try to drink plenty of water throughout the day.
   • Remember that alcohol and caffeine dehydrate the body, so they should be consumed in moderation.
   • Drink water throughout the day. It is especially important for normal digestion to drink water before and immediately after meals.
2. 2 Increase your fiber intake. These fibers aid digestion, so you should eat foods rich in them, such as fruits, vegetables, and whole grains. There are two types of dietary fiber: soluble and insoluble. They perform different functions during digestion.
   • Soluble fiber, which is abundant in oatmeal, nuts, beans and apples, absorbs water. In contrast, insoluble fibers do not absorb water. This type of fiber is found in celery, whole grain foods, and fruit skins. Soluble fiber can help relieve diarrhea and increase stool volume, while insoluble fiber is beneficial for constipation and hemorrhoids.
   • If you want to increase your dietary fiber content, do so gradually. A sharp increase in dietary fiber can lead to bloating and increased gas production.
   • Despite the benefits of eating whole grains, you should avoid wheat-based foods if you have a gluten intolerance.
   • For digestion, cabbage is very useful, which contains a lot of dietary fiber.
   • The human body is not adapted to the easy processing of dietary fiber.For example, corn contains a type of dietary fiber called cellulose, which is difficult to digest. Chew the corn thoroughly to make it easier to digest.
   • If you suffer from gas production, try temporarily reducing the amount of fiber in your diet. Do this gradually, watching to see if your digestion is improving. After digestion is normalized, you can gradually increase your fiber intake.
3. 3 Eat lean meat. The lean proteins found in chicken and fish are much more easily absorbed by the body than fatty proteins such as beef.
4. 4 Avoid foods that are heavy to digest. Some foods are difficult for the body to digest, and it is better to abstain from them, especially for digestive problems. Try not to eat fried, fatty and spicy foods.
   • If you are lactose intolerant, avoid dairy products.
5. 5 Don't overeat. Large portions overload the digestive system. Eat small meals 5-6 times a day instead of large meals 3 times a day.
   • Eat slowly. Chewing food thoroughly will facilitate digestion and avoid overeating.
6. 6 Supplement your diet with herbs. In small amounts, ginger is believed to be very beneficial for digestion. Herbs such as beet leaves, dandelion, milk thistle, and artichoke are also beneficial for digestion. They can be consumed as a salad or tea.
7. 7 Populate your intestines with good bacteria. Certain types of bacteria aid in digestion. One of the easiest ways to increase the number of good bacteria in your gut is to consume yogurt and kefir, which contain live cultures of these bacteria.

Method 2 of 3: Taking Medication

1. 1 Talk to your doctor about medications. There are many medicines available (both prescription and over-the-counter) that can help improve digestion. Keep in mind, however, that different medicines, even herbal supplements, can interact with each other. Be sure to check with your doctor about any medications you are taking.
2. 2 Try probiotics. If a food rich in probiotics hasn't improved your digestion, try taking an over-the-counter probiotic supplement. They will help you increase the number of beneficial bacteria in your digestive system.
3. 3 Take nutritional supplements. Popular over-the-counter supplements include probiotics, licorice, peppermint oil, chamomile, ginger, L-glutamine, psyllium, and artichoke, all of which help improve digestion.
   • Enzyme supplements are also available commercially. While these supplements can help with minor digestive upsets, they have not gone through the full cycle of testing required for medications. There is also a small chance of side effects, although these are usually minor. In this case, you should also consult your doctor before taking these nutritional supplements.
4. 4 Take over-the-counter medications. There are many medications available to help treat temporary digestive upsets such as heartburn and diarrhea.
   • If fiber-rich foods are causing you to gas up, try the enzyme Beano.
5. 5 Ask your doctor to prescribe the right drug for you. If one or more organs in your digestive system are not functioning properly, your doctor will prescribe medication for you. For example, pancreatitis does not produce the necessary enzymes, in which case your doctor may prescribe enzyme supplements.

Method 3 of 3: Changing Your Lifestyle

1. 1 Start food diary. To identify the factors that lead to digestive problems, write in detail in a diary what you eat, what medications you take, what you do, and other noteworthy events. Also note any digestive problems you are experiencing. After a while, you will be able to identify certain patterns.
   • Digestive problems are often associated with the use of dairy products, coffee and carbonated drinks.
   • Fruit juices can also cause digestive upset. Foods high in simple sugars are osmotically active and attract extra fluid into the intestines, which contributes to diarrhea. This is especially noticeable in children.
2. 2 Wash your hands. To prevent harmful bacteria from entering your digestive tract, wash your hands thoroughly with warm water and soap after using the bathroom and before eating.
3. 3 Don't eat dirty food. To prevent food poisoning, you need to properly cook meat and eggs, wash vegetables and fruits thoroughly, store food at an appropriate temperature, check the expiration date, and refrain from unpasteurized dairy products and juices.
4. 4 Reduce stress levels. For many people, digestive problems are associated with excessive stress. Try to reduce your stress levels with a variety of relaxation techniques.
   • Many people relax with yoga and meditation, but if these methods are not suitable for you, you can take up a hobby.
5. 5 Exercise. Movement promotes normal digestion. Take a walk after eating.
   • Exercise also helps maintain optimal body weight, which is beneficial for digestion.
   • Aerobic exercise, such as jogging and dancing, is great for preventing constipation.
   • Certain yoga poses, especially turning and bending forward, help massage the digestive organs, which also improves digestion.
   • You should not engage in vigorous exercise right after a meal, as this can cause bloating and cramping.
6. 6 Quit smoking. Among other health hazards, smoking can cause and exacerbate various disorders and diseases of the digestive system, including heartburn, gastroesophageal reflux disease, Crohn's disease, pancreatitis, gallstones, polyps in the colon, stomach and duodenal ulcers. In addition, smoking increases the risk of cancers of the digestive system, such as colon or liver cancer.
   • After quitting smoking, you will immediately feel that your digestion has improved. In addition, over time, the risk of developing chronic diseases of the digestive system will decrease.
7. 7 Seek medical attention for persistent problems. If you have a serious and / or long-term digestive upset, and changes in diet and lifestyle have not brought relief, you should see your doctor, as this may indicate a medical condition. Make an appointment with your doctor right away if you experience any of the following:
   • Persistent diarrhea
   • Persistent or sharp abdominal pain
   • Bloody stools
   • Changes in stool color or frequency
   • Unexplained weight loss
   • Chest pain

Tips

• Pay close attention to triggers - foods and other factors that cause digestive problems. Each person has their own triggers.
• Feel free to discuss your concerns with your doctor! The doctor's job is to help you, and it will be more difficult for him to do this if you hide anything.

Warnings

• Always check with your doctor before taking new medications and nutritional supplements, or using natural methods (fasting, colon cleansing, etc.). Certain medications and treatments may not be safe.