Are you struggling with digestive problems? Many of us deal with bowel problems such as irritable bowel syndrome (IBS), constipation, leaky bowel, or other digestive disorders.
While there are many over-the-counter options to help boost gastric acidity or eliminate indigestion, there are plenty of natural remedies you can try. Cultivating a healthy gut with lifestyle and dietary changes is better than popping a handful of tomes daily!
How to improve digestion
Since the change in healthy lifestyle, I have noticed a big change in my digestion. This change has been most profound for our son, who struggled with allergies (and who underwent a complete GAPS diet).
These are just some of the goal setting shareware that you can use to fight digestion, heartburn, indigestion, and stomach upset. Also, they naturally help with intestinal health!
1. Start drinking bone broth
One of the reasons is that when you are sick, you want a hot bowl of chicken soup. One of the best things you can do for your gut health and overall health is to start using real, nutrient-dense bone broth on a daily basis, even when you’re feeling well.
Soup made from whole animal bones is growing incredibly well. It is rich in minerals, gut sedation, gelatin, lipids, and calcium. The natural gelatin content of bone broth is a key player here, as it helps relax digestion and improve nutrients. Our children get bone broth from a very young age, because it is also a great natural source of minerals.
It’s really easy to make your own bone broth at home – the hardest part of it is already planning, because it takes at least eight hours to make.
This is a simple recipe that you can easily depend on what kind of herbs and vegetables you have your hands on (but apple cider vinegar will not leave! It helps to get all these beautiful minerals out of the bones. After which we are). If you do not have time to make your own batch, you can buy high quality bone broth online.
Next, use your home-made or store-bought bone broth to make soup, or heat it and drink it like tea. Remember that quality is important here, and real bone broth is different from most salty, watery broths you find on your grocery store shelves.
If you can’t afford to make or buy bone broth, the second option (though not as good) is supplementing with natural gelatin powder, which will have some health benefits.
2. Change the currency of your bathroom
Finding a simple way to sit on the toilet can be more stressful than we think. New research (with older evidence) confirms that squatting is more efficient and more natural for using the bathroom, and we can limit the time we can. Squatting enables our bodies to completely empty our intestines, which helps us to avoid digestive problems and even hemorrhoids.
I’m not suggesting that you actually need to go out on the farm to help with a good digestive system. We need to make the toilet more natural, which mimics standardized space rather than seating.
You can try to sit on the toilet seat instead, although I personally do not recommend trying to deal with balance problems if you are pregnant, or have no already very strong abundance. ۔
In our home, we have a squatty potty in every bathroom as an easy way to improve the bathroom posture. It’s just a stool that raises your legs while you sit, so you get closer to the natural pop position. Also, start a random conversation with our squat granddaughter visitors!
If you DIY the whole squatty potty thing yourself, you can use a couple of small inverted buckets or a regular stool to get similar results.
3. Get enough magnesium
I have been preaching magnesium since she helped me deal with morning sickness since I got pregnant. It turns out that magnesium is also great for better digestion. I have received many emails from readers who were low in magnesium and who noticed the digestive benefits when they focused on getting more magnesium in their diet.
Magnesium is essential for your overall health. It is the second most abundant mineral in the human body after potassium, and is essential for more than 600 enzymatic reactions that benefit the brain, heart, skeletal system and muscles.
As far as digestion is concerned, all you have to do is think about how sleep magnesium works for your sleep to understand how it works. Do you know how one extra night of magnesium after dinner helps you relax quickly? Magnesium works the same way in your digestive tract, relaxing the intestinal wall to keep everything moving smoothly.
So, how can you start getting more magnesium in your system? There are a couple of easy fixes.
- Season your food with healthy salt. Sea salt and pink Himalayan salt are high in magnesium, so be sure to use them instead of iodized foods.
- take a bath. A warm bath with a handful of Epsom salt allows your skin to absorb magnesium directly. Bonus: You’ll sleep better tonight too!
- Appendix If you still need a little extra, try using a magnesium skin oil or a temporary oral magnesium supplement to boost your levels. Many people notice an immediate digestive difference, but first take it easy – loose stools can be. Start with just one low dose and work your way up slowly.
The human gut is getting infected with bacteria, and this is very important because we rely on a mixture of good and bad bacteria in our microbiome to keep us healthy. In addition, much of our immune system and nervous system is located here in the gut – including both the large and small intestines. Therefore, we need to keep in mind the balance of beneficial vs. harmful bacteria in our system, because if it goes in the wrong direction, many digestive barriers can follow.
The best way to promote your beneficial gut bacteria is to use regular itchy foods or beverages, such as succulents, kombucha, water kefir or kamchi. These real food options are a good source of probiotics and enzymes and can help absorb nutrients. You can easily make most of these foods at home, and then you know exactly how long the ingredients have been stained – no protective equipment is needed.
We don’t take many supplements regularly, but a high quality probiotic is something that everyone in our family takes daily. This simple lifestyle shift has made a huge difference in the digestive health of all of us.
Overall, I think eating a lot of fermented foods and beverages, as well as a good combination of a good antibiotic probiotic, can make a big difference in reducing digestion and stomach problems. In addition, it can help with weight loss.
It is important to be active every day, because daily exercise can be beneficial for your heart health as well as your digestion.
The combination of motion and gravity helps food travel through the digestive system, and directs blood flow to the digestive organs. To take advantage of this you need to run Zumba every day or not, either – repeated low-level activity is a great help for digestion.
The ridiculous modern lifestyle of sitting all day hinders the process of digestion and makes normal digestion more difficult. For quick and easy fixation, walk a few miles every day at a comfortable pace. Bonus points if you do it as a family or with your significant other and also get some time quality!
6. Eat more (healthy) fat!
When we realize that the most common advice we hear is to avoid high-fiber protein and dairy products. While this may work for some people, research shows that excess fiber can damage our mineral absorption. With that in mind, it’s important that you don’t overdo it with fiber.
Instead, consider having more healthy fats in your diet. Because fat is slipping and helps things move forward, people who struggle with constipation regularly eat healthy fats such as coconut oil, grass-fed butter, and free-range animal fats (including pork fat). And talo) and may benefit from non-olive oil.
The fat we never eat? Vegetable oil and margarine (why here).
It shouldn’t be too hard to come up with ways to eat all these healthy fats, but if you’re stuck, try one of my favorite ways to increase your healthy fat consumption – a cup of bulletproof coffee!
7. Stand (and sit)
Just as the position of the bathroom affects digestive health, so does our posture.
What has currency got to do with digestion? When you are fainting, you have circulatory problems – and we need a healthy amount of blood in our digestive organs to help them function.
While it’s great to sit up long enough to keep your circulatory system running properly, there are other things you can do:
- Get up from your desk. Although more walking and less sitting is ideal, this is not always possible. If you have a desk job, try to get up every 30 minutes or so and make a point to increase it. Set up your office to support mobility with a variety of seating, standing, and even walking options.
- Do not lie down after eating. Your body digests more slowly when you’re lying down, so be sure to stay upright after eating for proper digestion and better absorption of carbs.
- Try abdominal breathing. Taking deep breaths through your diaphragm can train your body to relax its internal organs, preventing gas from getting trapped.
Our posture is easy to forget, but if you sit up (or stand up) while flexing yourself, your limbs will be easier to digest.
If you are struggling with indigestion, try any of these tips to help your system detox, eliminate and help things run smoothly. These seven things have worked great for me and my family, but I’m not a doctor and I can’t tell you what your individual body needs most. Consider meeting with a nutritionist or healthcare professional to uncover latent food allergies, plan your diet, and boost your digestion.
This article was written by Dr. Scott Soares, MD, Medical Director, Family Physician and Study MD. As always, this is not personal medical advice and we recommend that you talk to your doctor.
Have you ever had indigestion? What helped you? Share below!
- D. Bij, J. H., Honderp, J. G., and Bundles, R. J. (2015). Magnesium in humans: implications for health and disease. Physical Reviews, 95 (1), 1-46.
- Cho, CC (April 1983, April) Splanchnic and overall cardiovascular hemodynamics during food and digestion. In the Proceedings of the Federation (Vol. 42, No. 6, pp. 1658-1661).
- Cummings, JH (1978) Dietary implications for dietary fiber. American Journal of Clinical Nutrition, 31 (10), S21-S29.
- Hirota, N., Son, Y., and Tokora, H. (2002) Effect of postpartum posture on digestion and absorption of dietary carbohydrates. Journal of Physical Anthropology and Human Sciences, 21 (1), 45-50 applied
- Polkhov, R. (2012) Chronic constipation in children causes changes in the iliac cortex. Clinchna Khairgheria, (2), 42-44.
- St. Germain, C. (1997) Preparation of bone broth: a study of dietary exploitation. Anthropology, 25 (26), 153-156.
- Scaldaferi, F., Lopetoso, L. R., Patio, V., Cofino, V., Belota, M., Arena, V., and Posea, A. (2014). Gelatin tannins induce severe colitis in mice by strengthening the mucus layer and modulating the gut microbiota structure: the emerging role for ‘gut blockers’ in IBD? United European Gastrointestinal Journal, 2 (2), 113-122.
- Seibaker, A. (2005) Traditional bone broth in modern health and disease. Townsand Letters for Doctors and Patients, (259-260), 74-82.
- Scrooge, D. (2003) Comparing stress during defecation in three places: Outcomes and implications for human health. Gastrointestinal Diseases and Sciences, 48 (7), 1201-1205.
- Swanberg, American, and Lori, Wm. (1997) Fermentation and availability of nutrients. Food Control, 8 (5-6), 319-327.