7 Powerful Tips to improve digestion and gut health
Good digestion and gut health are at the heart of overall well-being. While it’s easy to overlook our digestive system until something goes wrong, there are many small adjustments we can make to improve our gut health and digestion naturally. Here are seven effective tips to start with:
1) Follow Your Circadian Rhythm
Our bodies are deeply connected to the sun, with many of our internal processes, such as digestion and detoxification, linked to the daily circadian rhythm. Just as plants open and close their leaves in response to sunlight, our bodies are designed to function best when we align with nature’s cycles.
One of the most powerful ways to support digestion is to follow the body’s natural rhythm. This means waking up with the sun, around 6 am, and winding down by 10 pm. Eating lunch when the sun is at its peak—around 12 pm—is the ideal time for your largest meal, as your digestive fire is strongest. To dive deeper into this idea, check out this post on Aligning with Nature’s Rhythms.
2) Hydration
Staying hydrated is crucial for digestion, but how and when you hydrate matters. Rather than forcing yourself to drink large amounts of water, tune into your body’s signals and drink when thirsty. Be mindful of not drinking too much water (more than a couple oz) just before, during, or just after meals, as this can dilute stomach acids and impair digestion. Instead, sip on warm ginger tea during meals to enhance digestive power. If you want to drink water around mealtime, have it 30 mins before or 1 hour after meals.
3) Manage Stress
Stress is an often overlooked factor when it comes to digestive health. When your body is in a state of stress, it prioritizes survival over digestion, diverting energy away from the digestive system. Eating while stressed can lead to poor digestion, bloating, and discomfort.
Ancient wisdom advises against eating when you're anxious or rushed. Take the time to calm your mind before meals—whether through deep breathing, a few moments of silence, or a simple mindfulness practice. For more on managing stress, explore this post on The Hidden Role of Stress in Gut Health.
4) Prioritize Quality Sleep
Sleep and digestion are intricately linked. Poor digestion can lead to restless nights, and lack of sleep can further disrupt digestion. To break this cycle, establish a consistent nighttime routine that prepares your body for rest. This could include setting a time limit for screen use, avoiding late-night TV, and creating a calming environment to ease you into sleep.
Good sleep habits allow the body to rest and rejuvenate, which in turn promotes a healthier digestive system.
5) Eat Whole, Organic Foods, Herbs and spices
Eating organic, unprocessed foods is one of the best ways to reduce the load of toxins and chemicals on your gut, which allows your digestive system to function optimally. Organic foods are free from pesticides and preservatives that can burden your digestive process. However, what you eat is only part of the equation. If your body can’t properly digest and assimilate the nutrients, the benefit is lost. One powerful way to enhance digestion is by incorporating herbs and spices into your meals. They act as natural antioxidants and can significantly improve the digestibility of food. For instance, adding bay leaf, cloves, cumin, coriander, and black pepper to soups or stews not only boosts flavor but also helps the body break down and absorb nutrients more effectively.
6) Chew Your Food Thoroughly
It sounds simple, but chewing your food properly is one of the easiest ways to support your digestion. Digestion begins in the mouth, where enzymes in your saliva start breaking down food. If you rush through meals, large, undigested food particles can end up in your stomach, making the digestive process much harder. Slow down, savor your food, and chew thoroughly to give your digestion a head start.
7) Move Your Body
Physical activity is essential for maintaining a healthy digestive system. Movement increases circulation and helps the body eliminate toxins, which supports gut health. However, intense workouts can be counterproductive, as they may divert energy and resources away from digestion. Gentle activities like walking, yoga, Pilates, and stretching are excellent options, but avoid doing them right after meals—wait at least an hour before exercising. The ideal time for exercise is early in the morning, when you can maximize the benefits. A light walk after meals, is fine though.
Incorporating these seven tips into your daily routine can greatly improve your digestion and overall gut health. Small adjustments, like following your body’s natural rhythms, staying hydrated, and managing stress, can have a profound impact on your well-being. Remember, consistency is key—give these practices time, and your gut will thank you!