Dos & Don’ts for Boosting Your Digestion

You're enjoying a delicious meal and looking forward to a productive afternoon. Soon after, you’re hit with sudden cramps, bloating, discomfort, and that nagging feeling that something just isn't right. Sound familiar? This happens to all of us, but if these incidents start becoming part of your routine — it could mean that you need to find ways to improve your digestion.

Understanding digestion

Our digestive system is a remarkable process that transforms food into fuel. Digestion begins in the mouth, with teeth crushing the food and saliva, initiating the digestive process. Next, the stomach churns and mixes food with enzymes to break it down even further. The small intestine, lined with a super-absorbent membrane, is where nutrients are extracted with the help of the pancreas and liver. Finally, the large intestine absorbs water and eliminates waste.

How does diet affect digestion?

• Fatty and processed foods: High-fat and processed foods are often low in fibre and difficult to break down. 

• Fibre imbalance: Fibre acts like a natural bulking agent, adding stool volume, which allows it to pass smoothly through the intestine. However, too much fibre can lead to constipation, as stool becomes hard and difficult to pass. 

• Food sensitivities: When the body has an immune response to a specific food component, like gluten or lactose, it triggers the release of inflammatory chemicals in the gut, leading to gas, cramps, and diarrhoea.

• Spicy foods: Rich in capsaicin, these foods stimulate pain receptors in the digestive lining, and can cause heartburn in some.

How does stress affect digestion?

Persistent stress triggers the activation of the sympathetic nervous system, which redirects blood away from the digestive system. As a result, this slows down the digestion process, causing issues such as constipation or diarrhoea. Additionally, stress hormones, such as cortisol, can interfere with the balance of the gut microbiome, worsening problems related to digestion.

What role does hydration play in digestion?

The body draws water from the intestines to maintain its water levels, leading to hard stools that are difficult to pass in a dehydrated state. 

How does sleep help with digestion?

Sleep is essential for regulating gut hormones and motility (muscle contractions that move food through the digestive tract). Insufficient sleep causes bloating and irregular bowel movements.

• Medications: Certain medicines can disrupt the gut microbiome by killing beneficial and harmful bacteria. This imbalance can lead to digestive upset like bloating, gas, and diarrhoea. 

• Medical conditions: Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD) and coeliac disease can all lead to a range of digestive problems like bloating, cramps, diarrhoea, and weight loss.

• Age: Our digestive system naturally slows with age, reducing enzyme production and muscle tone, leading to constipation.

• Travel: Disruptions in diet, routine, and water quality while travelling can upset your gut microbiome, causing issues like traveller's diarrhoea.

Impact of ultra-processed foods on gut lining

Ultra-processed foods, high in additives, preservatives, refined sugars, and unhealthy fats, can have a damaging effect on the gut lining. Regular consumption may disrupt the balance of gut bacteria, leading to increased inflammation and a weakened intestinal barrier. This can contribute to digestive discomfort, reduced nutrient absorption, and conditions such as leaky gut syndrome. Over time, these changes may affect overall immunity and increase the risk of chronic illness. Choosing whole, minimally processed foods helps to support a healthier gut environment and maintain the integrity of the digestive tract.

Warning signs: When your digestion needs attention

A healthy digestive system works quietly behind the scenes, but sometimes — it throws up red flags. Here are some common symptoms and signs that your digestion might need some TLC:

Bloating

An uncomfortable feeling of fullness or tightness in your abdomen is a classic sign of poor digestion. This can be caused by gas buildup, slow food movement, or difficulty breaking down certain foods.

Gas

Everyone experiences gas occasionally, but excessive flatulence or belching can indicate digestive issues. This gas can be caused by gut bacteria fermenting undigested food, difficulty absorbing certain foods, or swallowing air while eating.

Constipation

Having difficulty passing stool or infrequent bowel movements (less than three times a week) is a sign of constipation. This may occur due to not drinking enough fluids, insufficient fibre intake, or slow movement through the digestive system.

Diarrhoea

Frequent loose stools ( >  three times a day) can indicate irritation or inflammation in the digestive tract. This can be caused by food intolerance, bacterial infection, or certain medications.

Heartburn or acid reflux

This refers to an intense burning feeling in the chest, occurring when the acid flows back from the stomach into the oesophagus. Eating spicy or greasy foods, consuming too much food, or various medications can trigger this sensation.

Indigestion

This refers to general discomfort in your upper abdomen after eating, often accompanied by nausea, bloating, or heartburn. Indigestion can result from consuming too much food, eating very rapidly, or ingesting specific items that irritate your stomach.

Nausea

Feeling like you might vomit is a common symptom of digestive upset. It can be caused by irritation in the stomach or intestines, food poisoning, or motion sickness.

Changes in bowel habits

Alterations in your bowel movements, including the presence of blood, black stools, or unusually thin stools, could signal an underlying serious health issue and should prompt a medical consultation.

Chewing efficiency and enzyme activation

Chewing isn't just a mechanical process; it's a vital trigger for enzymatic activity that sets the tone for how well your body can absorb nutrients further down the line. When you chew thoroughly, you allow saliva to mix with your food. Saliva contains digestive enzymes, such as amylase, which begin breaking down carbohydrates before the food even reaches your stomach. This early activation of enzymes is crucial for smooth and efficient digestion.

Do's 

• Chew each mouthful around 20-30 times, depending on the texture

• Let food become semi-liquid in your mouth before swallowing

• Focus on eating slowly and savouring each bite to support digestive enzyme release

Don'ts

• Avoid eating while distracted, walking, or multitasking

• Don’t take large bites that require minimal chewing

• Refrain from washing down half-chewed food with liquids just to speed up the process.

Tips to improve digestion

Dos:

• Fibre up: To keep things moving, choose high-fibre fruits, vegetables, and whole grains 

• Hydrate right: What helps you to digest faster? Staying hydrated can prevent constipation, as water softens stools and makes them easier to pass.

• Chew thoroughly: Savour your food! Chewing breaks down food mechanically, improving digestion. 

• Manage stress: Alleviate stress by engaging in relaxation methods such as yoga or meditation.

“Keep a balanced diet — rich in fibre and ensure adequate hydration — for healthy digestion. Listen to your body's hunger cues and avoid both overeating and undereating for good gut health,” says Dr Harsh Sheth, Mumbai-based bariatric and GI laparoscopic surgeon.

Don'ts:

• Forget to listen to your body: Take your time and eat until comfortably full, not stuffed. Avoid distractions while eating. Focus on your food, chew slowly, and enjoy the process for better digestion.

• Binge on sugar: Limit sugary drinks and processed foods. These can lead to inflammation and disrupt gut bacteria.

• Skip meals: A simple way to improve digestion naturally at home is to eat regularly at consistent intervals. 

• Post-meal slouch: What helps digestion after eating? Avoid lying down immediately after eating. 

Give your digestion time to work its magic by taking a quick walk after every meal. Regular exercise promotes gut motility, the muscular contractions that move food through your digestive system.

One step at a time

As you commence your journey towards improved digestion, it's important to acknowledge that even minor adjustments can lead to significant, lasting improvements. Whether it’s eating more mindfully, staying hydrated, or limiting processed foods, these small yet consistent habits can make a real difference. Good digestion is not achieved overnight, but by listening to your body and making thoughtful choices, you’ll be well on your way to better gut health, increased energy, and overall well-being. Stay patient, stay consistent, and let your gut thank you in the long run.

Frequently Asked Questions

1. What’s the best thing I can do to improve digestion?

Eating slowly and mindfully is one of the simplest yet most effective ways to support better digestion.

2. Should I avoid drinking water during meals?

Sipping water during meals is fine and can aid digestion, but avoid large amounts that might dilute stomach acid.

3. How important is fibre for digestion?

Fibre is essential; it adds bulk to stools, supports regular bowel movements, and feeds healthy gut bacteria.