Lactose is simply the sugar in dairy products that causes GI issues in some people. According to Mayo Clinic , this condition, called lactose malabsorption, is generally harmless, but may lead to:.

Fiber is the indigestible part of plant food that helps us stay regular. It passes through the intestines, feeding the gut bacteria responsible for healthy digestion.

It also adds bulk to our stool and eases bowel movements. The American Academy of Nutrition and Dietetics recommends women eat 25 grams g of daily fiber a day, and men eat 38 g.

She suggests following an anti-inflammatory diet , which is beneficial to overall health, as well as digestion.

And there are more delicious foods good for digestion. You may think of sauerkraut as just something to pile on a hot dog, but chomping on the popular condiment actually helps digestion.

Other fermented fare you may want to try are kefir made from fermented milk , kimchi Korean pickled cabbage , and miso a Japanese paste made of fermented soybeans. Word to the wise though: Go easy on fermented foods at first. Too much too fast can lead to a bout of cramping and diarrhea.

Beans, such as navy, kidney, and black beans, are an easy way to hit that daily target. Navy beans have a whopping 19 g of fiber per cup, according to the U.

Department of Agriculture. Good news for those worried about having too much gas from high-fiber foods: Research published in Nutrition Journal showed that people had less gas than they thought they would when upping black-eyed peas consumption.

Only half of participants reported any increase in gas at first and, by the end of the first week, that number had dropped to just 19 percent, making eating black-eyed peas a digestive tip you can live with. The study also looked at tolerance for baked beans and pinto beans and found that tolerance for all of these increased over time.

The fuzzy fruit packed with vitamin C is making waves in the gastrointestinal community since a study published in June in the American Journal of Gastroenterology found that people who ate two kiwis a day were relieved of their constipation better than patients who consumed prunes or psyllium.

The group assigned kiwis also had fewer negative side-effects and enjoyed their high-fiber food most. Our digestive tract is full of bacteria, fungi, and even viruses. The collection of these microorganisms live in delicate balance in the gut microbiome, which is why what you feed your microbiome can make a difference.

Eating foods like yogurt that contain probiotics — certain microorganisms that reportedly play a role in digestion, support immune system, and manage inflammation.

A study published in August in Nutrients found that yogurt with a specific probiotic strain helped protect the gut microbiome from changes due to taking antibiotics that lead to diarrhea.

Moses, MD , a professor in the division of gastroenterology and hepatology at the University of Vermont College of Medicine in Burlington. Moses says that some supplements contain better strains of probiotics, but he adds a disclaimer.

Like any nonscientific therapeutic, probiotics are encouraged when they are part of a program that patients find clearly helpful for symptoms. Such a program may include prebiotic fiber and other proven recommendations. A review published in June in Microrganisms found evidence lacking that probiotic supplementation improved digestive health in the elderly, though some small studies did find that probiotic supplementation improved chronic constipation.

Fish oil can benefit not only your heart, but your digestive tract as well because the omega-3 fatty acids in fish oil tamp down inflammation. To start, you can try to move toward a Mediterranean diet and add fatty fish like salmon, halibut, and mackerel to your diet.

What doctors and researchers know now is that people with irritable bowel syndrome IBS , one of the most common reasons for visiting a gastroenterologist, may not be consuming enough of the omega-3 fatty acids from fish.

In a small study published in the journal Medicine , researchers looked at the level of fatty acids in 30 Asian women with IBS versus 39 Asian women without the disorder.

They found that women with IBS not only had higher levels of depression, but they also had higher levels of unhealthy saturated fats in their blood, and lower levels of healthy omega-3 fatty acids. While a study published in December in Gut Microbes found that six weeks of taking omega-3 supplements induced small changes in the composition of the gut microbiome, supporting the theory that omega-3 fatty acids could have a prebiotic effect on the gut, but more research is needed to understand its role and mechanism in the gut.

Tumeric, a spice loaded with curcumin, has anti-inflammatory properties shown to help in a range of conditions triggered by inflammation, including heart disease, inflammatory bowel disease IBD , and even depression, according to a paper published in November in Drug Design, Development and Therapy.

The research also noted that curcumin helps regulate the gut microbiota, bring relief to people with IBD, and reduce inflammation that could likely lead to colon cancer. A traditional Asian remedy for tummy aches and nausea and a favorite condiment used in Japanese cuisine, ginger is also a powerful anti-inflammatory, making it another good food for digestion and a natural digestive aid.

A January review published in the journal Nutrients noted that several studies found ginger was associated with improved digestive functioning. Regular exercise helps to make you happy, lowers body fat and cholesterol, boosts your immune system, increases your energy, helps to stimulate gut function and assist motility.

Studies suggest that exercise can also help improve gut microbiota. Experts report that physical inactivity is one of the major risk factors for constipation, so moving your body is essential for moving your bowels.

Warming, nourishing broths and soups which are gentle on your digestion. Broths such as chicken soup or bone broth are rich in protein, collagen and amino acids that are a wonderful nutritional and digestive remedy.

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They can be broken down to a degree by sprouting, which is commonly done on raw food diets, but this does not remove them completely; and, even in small amounts, they put quite a bit of stress on our digestion and can lead to chronic digestive problems.

For these reasons it is not recommended to engage in strict raw foods diets long term. As a short-term cleansing protocol, or as part of a more balanced overall diet incorporating cooked foods, raw foods can be an incredible asset towards promoting health, but be sure to listen to your body.

If you are suffering from digestive problems, it is recommended not to follow raw food diets as they almost always make things worse. Our digestive secretions are extremely acidic; and when we regularly drink alkaline water or beverages, it neutralizes our stomach acidity, which eventually breaks down our digestion.

Alkaline water can be beneficial in moderation if it is naturally alkaline—meaning that it is alkaline due to naturally occurring or added minerals such as those which occur in spring water. All minerals are alkaline, and mixing them with water causes the water to become alkaline.

However, many brands artificially alkalize water by passing it over metal plates with slight electric charges, which manipulate the ion balance as a shortcut to alkalinity.

Even in healthy diets , there can be a considerable amount of sugar. When you eat sweet foods, the sugar contained therein finds its way into your bloodstream and quite quickly at that. Your body maintains a very delicate balance of sugar levels in the blood; and a sudden influx from eating highly sweetened foods—especially if the sugar therein is refined—causes your blood sugar levels to spike.

In order to get things back under control, your pancreas begins to secrete insulin, which then safely transports the excess sugar out of your bloodstream. This is a normal, healthy process; but like anything in excess, it leads to digestive problems.

As mentioned, your pancreas is critical for healthy digestion, releasing a number of vital digestive enzymes to break down foods as they enter the intestines. Over stressing it by consistently eating sugary or sweet foods whether or not you are aware of it greatly diminishes its ability to produce enzymes and your digestion suffers.

Over the course of weeks, months and years, this can severely affect the ability of the pancreas to function normally and your digestion is weakened as a result. A piece of fruit or two per day, if your digestion is in good working order, is fine and nothing to be concerned about.

However, if you suspect you may have digestive problems, it is best to avoid all sugar or limit your intake to a piece of fruit on occasion until your body gets back into balance.

By becoming mindful of your eating habits, you can quickly bring your digestive health back into balance. The simple knowledge I have outlined so far of how digestion operates and digestive problems are formed in a general sense is enough to empower you with the foundational skills you will need to maintain resilient digestive strength for your entire life and correct imbalances as they occur.

Healing your digestion has two main components: diet along with herbs and supplements that can speed the process.

Diet alone is enough to repair most digestive problems, but is a more drawn out process on the whole. Those who find restricted diets difficult, for reasons social or otherwise, will appreciate the added boost of powerful herbs, supplements and special medicinal foods that can greatly speed up the healing process , sometimes cutting the time needed to restore digestion in half or less.

Always listen to your body. If whatever you are doing is too intense or uncomfortable, back off and move at a slower pace, giving your body the space it needs to heal at a pace it is comfortable with. Consequently, if you feel like a gung-ho approach is doable and necessary, then by all means give it a try.

Maintain balance. Traditional Chinese Medicine recognizes two fundamental forces in the universe that apply to everything in life, diet included— Yin and Yang. Keep this in mind as you work to heal your digestive problems.

Balance forward momentum with rest, activity with peace. So, apply that wisdom to the healing process as well and keep everything balanced. If your symptoms worsen or you suspect there may be more at play, consult a Naturopathic, Ayurvedic or Traditional Chinese Medicine doctor for guidance.

Although the recommendations below are safe for anyone, if in doubt, get it checked out. The following suggestions, with the exception of eliminating artificial sugars, are only necessary until you get your digestion functioning back at optimal levels.

At that point, you can reintroduce foods and see how your body is reacting to them. If you feel fine, then you can include them in your diet in a balanced manner.

Whole, gluten-free grains brown or any other colored rice, non-GMO corn, millet, amaranth, quinoa, etc. It is important here to note that the above mentioned foods are not bad for you by any stretch, especially if they are eaten in a whole, unprocessed form again, with the exception of artificial and refined sugar.

In fact, they are all highly nutrient-dense foods that provide many health benefits and should be included as part of a well-rounded diet. However, if you are suffering from digestive problems, they can be aggravating because of their difficulty to digest. Eliminating them from your diet in the short term will allow you to heal much faster, so you can get back to eating the foods you enjoy once again.

If unsure, check in with your body and see how it reacts when you eat them. As always, listen to your body. In this case small amounts of berries are usually tolerable.

The time needed for your digestion to regain its strength and digestive problems to heal is largely influenced by how closely you follow the suggestions in this article, your individual mindset and life circumstances and how deficient your digestion has become.

For someone who is tenacious and committed, great progress can be made in a few weeks. For others, it may take a bit longer.

Remember you are reversing a pattern that may have been months or years in the making, and so it is important to be patient and give yourself space during the recovery process. That being said, if you follow these suggestions even loosely, you should start to see progress immediately.

Ghee, which is simply clarified butter, is the most revered food in Ayurvedic medicine, with an incredible array of remarkable healing properties, not least of which is the ability to rapidly repair digestive problems. Ghee is a building food, meaning that it is ideal for people recovering from a deficiency due to its deeply nourishing effects on the body.

According to Ayurveda it restores ojas, loosely translated as vital or foundational energy. In a more scientific sense, ghee heals digestive problems because it is extraordinarily rich in butyric acid, which is used in the treatment of ulcers, IBS, ulcerative colitis and colon cancer, among other things.

Butyric acid works by soothing and reducing inflammation in the digestive tract and healing wounds in the mucus lining of the stomach and intestines. It also balances the hydrochloric acid levels in the stomach, which are frequently disturbed in those with digestive problems. As an added benefit, Ghee is delicious and makes just about everything it comes into contact with taste much richer and more flavorful.

click here to order. Trikatu is the Sanskrit name for a highly revered Ayurvedic herbal blend of long pepper, black pepper and ginger, all herbs with the remarkable ability to powerfully stimulate digestion—particularly the production of digestive enzymes and hydrochloric acid in the stomach.

Significant increases in energy and elimination of digestive problems after the first dose are not uncommon, however, for such a powerful herbal blend it is important to start slow and be aware of how your body reacts. If you have acid reflux it is best to begin with something milder and more soothing like ghee or slippery elm bark until your stomach lining has had a chance to heal.

Ironically enough, most cases of acid reflux are actually caused by a deficiency of hydrochloric acid, but the use of trikatu may be too intense at first.

Start with a half tablet with the first bite of every meal and see how your body reacts. Adjust upward as needed by a half tablet every day until you reach a max of 2 tablets with every meal.

You can taper off once you feel your digestive problems beginning to significantly improve. Bitters are a medicinal beverage dating back to Medieval times that is made from a blend of bitter herbs hence the name that stimulate digestion.

Traditionally, they are taken as an aperitif at the end of a meal , however, for those with digestive problems, it is recommended to take them just before eating.

Furthermore bitters heal the liver which is often compromised in cases of digestive deficiency and stimulate it to produce bile, which is essential in digesting fats and clearing out undigested food residues from the gut.

Although alcohol should generally be avoided in those with digestive problems, the small amount consumed with a bitters preparation is actually beneficial. Highly purified alcohol, the likes of which is used to make bitters, clears out stagnancy in the body, which is a very common condition in those with digestive problems.

Aloe vera is widely used as a powerful skin moisturizer, scar remover and wound healer and is truly one of natures most useful medicinal plants. When taken internally, Aloe has many of the same effects on the digestive tract. It works wonders on constipation, soothes ulcers, eases heartburn, gently draws toxins from the body and is an excellent remedy for healing digestive problems.

When any organ is weakened, be it the stomach or intestines, the other organs are also affected, having to overcompensate to deal with excess toxins, stress, etc.

As digestive problems are healed, neighboring organs may need to be cleansed and rejuvenated as well and aloe serves a double purpose as a tonic for the entire organ system.

It deeply cleanses and nourishes the body, pulling out wastes from the affected tissues and helping the liver to excrete them. The fresh plant gel is best, but juice from high quality suppliers can also be used.

If you keep it refrigerated, which is recommended, be sure to let it warm up to room temperature before drinking. In cases of mild to severe digestive problems, nutrient absorption is frequently impaired and the body is suffering from sub-clinical nutrient deficiencies.

Not surprisingly, many vitamins and minerals are necessary for proper digestive function, which can create a vicious cycle without a source of easily absorbable nutrients. Taking a high quality multivitamin and can make a major difference in the time it takes to recover by supplying the body with much needed nutrition to bridge the gap while digestion is restored.

Avoid whole food multivitamins, which are typically yeast-based and tend to aggravate digestive problems. Instead look for vitamins and minerals in a form most absorbable by the body, free from binders and fillers and from a reputable, high-integrity company.

In this arena, Pure Encapsulations is by far the leader in quality, purity and potency, used by Naturopathic doctors worldwide. Slippery elm is derived from the bark of the Elm tree and has been used medicinally in traditional cultures for thousands of years.

The bark absorbs toxins from the digestive tract, speeds digestion and transit time of food in the bowels, heals damage to the intestinal walls and feeds beneficial probiotic bacteria. Be sure to drink at least an 8 oz glass of water with a dose of slippery elm, as it absorbs water and toxins from the digestive tract and can be drying otherwise.

Justin Faerman has been studying and writing about holistic health practices, herbalism and natural medicine for over 14 years and is a leading authority on both modern and ancient therapies for creating lasting health and wellness.

He has a degree in Environmental Science from the University of California, Santa Barbara and has conducted field research into organic and regenerative agriculture practices and eco-social sustainability during his time there.

He is also the Founder of Lotus Superfoods, a boutique purveyor of rare herbs and superfoods as well as the Co-founder of Conscious Lifestyle Magazine and the Flow Consciousness Institute. Learn more about his work at flowconsciousnessinstitute. com and lotussuperfoods.

When you really think about it, RAW Veggies such as broccoli and Carrots are hard to digest because of the Fiber and cell walls of the plant, basic Biology tells us the Plant cell is one of the strongest structures in the cellular realm.

Our bodies need to break down these cells to get the nutrients they contain. Heating our foods allows this cell wall to break down, thus giving us an easier digestive process. Now in this article you said juicing is considered to be tough on digestion, IDK how that would be, the juice is mechanically separated, the cell wall is broken down by the blades in the machine allowing the nutrients to be extracted.

My point is, whether cooking or juicing, as long as the cell wall is destroyed the nutrients will be available.

Charlotte Gerson has been juicing for over 40 years, shes 90 something and looks pretty damn healthy, she owns and operates the Gerson Institute of Health in Tijuana, Mex. Prebiotics serve as food for the beneficial bacteria in the gut, helping them to thrive and multiply.

Some of the best sources of prebiotics include chicory root, dandelion greens, garlic, onions, leeks and asparagus.

Look for supplements that contain inulin or fructooligosaccharides FOS , which are two types of prebiotic fibers that are well-tolerated and effective.

Digestive enzymes are proteins that help break down food in the digestive tract. They are produced by the pancreas, stomach and small intestine. Digestive enzyme supplements can help improve gut health by aiding in the breakdown of food.

Look for supplements that contain a combination of different enzymes, including protease, amylase, lipase, lactase and cellulase. These enzymes help break down proteins, carbohydrates, fats, lactose and fiber, respectively.

L-glutamine is an amino acid that is essential for gut health. It is the most abundant amino acid in the body and is used to fuel the cells that line the digestive tract. Glutamine helps to strengthen the intestinal barrier, which is important for preventing harmful substances from entering the bloodstream.

Glutamine supplements can help improve gut health by supporting the growth and repair of the intestinal lining. Look for a supplement that specifically contains L-glutamine , which is the form of glutamine that is most easily absorbed by the body. Curcumin is a natural compound found in turmeric , a spice common to Indian cuisine.

The powerful anti-inflammatory properties of curcumin have been shown to reduce inflammation in the gut, which is related to a number of digestive problems, including inflammatory bowel disease IBD and irritable bowel syndrome IBS. Curcumin may have special benefits for people with leaky gut syndrome by deactivating damaging compounds and helping to close holes in the gut lining.

To supplement with curcumin, look for antioxidant supplements that contain a high concentration of curcuminoids. Vitamin C is an antioxidant that plays a crucial role in maintaining gut health. It can help to reduce inflammation in the gut, improving the gut barrier and its ability to absorb nutrients from the foods you eat.

Vitamin C has been known to help balance out the good and bad bacteria inside the gut, resulting in better digestion and a healthier gut microbiome. To get more Vitamin C, eat more leafy green vegetables. Their fiber is also a pre biotic! These two plants have been used for centuries to treat digestive issues.

Ginger and chamomile both help to soothe the digestive tract and reduce inflammation. Chamomile can help to reduce stress and promote relaxation, which can also improve digestion. A study of people with anxiety taking chamomile supplements found that chamomile was effective for treating their symptoms.

Ginger has added benefits of antimicrobial activity that helps to protect your gut from pathogenic microorganisms and spoilage in foods that can lead to food poisoning. It also helps to reduce nausea and promote the production of digestive enzymes. The sugar substitute stevia is a replacement for gut-harming sugar, but it is also a pro-gut health substance all on its own.

Bacteriophages are an ancient type of virus that specifically target harmful bacteria in the gut, while leaving beneficial bacteria untouched. By reducing harmful flora, bacteriophages improve gut flora balance and reduce the risk of digestive issues.

Artichoke helps to promote the production of digestive enzymes and improve digestion. Additionally, artichoke can help to reduce inflammation in the gut and improve overall gut health. Artichoke can be found as a powdered supplement or simply add more artichoke to your diet.

When you have a problem with gut health, it almost always means that somewhere at the root of your problem is a gut flora imbalance. Gut flora is highly influenced by diet. Eating a diet with too much processed food and excess sugar harms gut flora balance, triggering issues ranging from poor nutrient absorption to weakened immunity, joint aches, depression and anxiety, and yeast overgrowth.

Sugar and other artificial additives and chemical preservatives also increase inflammation in the body, contributing to and worsening autoimmune issues. At the same time you kick sugar to the curb, increase in your diet foods that are prized for replenishing probiotics.

Yogurt, sauerkraut and other fermented veggies are some other good choices. The central nervous system shuts down digestion by slowing contractions of digestive muscles and decreasing secretions for digestion. After the stress has past, the system recovers and digestion resumes.

This ancient response works wonders when we need to flee from a charging bear, but when facing the chronic stress of modern life, an over-triggered stress response can keep us in a semi-permanent state of poor digestion. Taking steps to reduce stress in your life, as well as engaging in stress-busting practices like yoga and meditation, can help your brain turn your digestion back on to full strength.

In women, digestive issues can also be connected to hormonal imbalance. During perimenopause and menopause, hormonal fluctuations or imbalances can influence the pace of food movement through the intestines.

For example, constipation can be a sign of low progesterone. A gut flora imbalance can also interfere with hormone production. Gut flora helps to regulate estrogen. When your balance of healthy microorganisms are off, it can result in imbalances in estrogen levels too.

The bottom line? If you are taking steps to rebalance your hormones, pay attention to your gut health too. Need help identifying your digestive symptoms? Take our Digestive Health Quiz to assess your gut health and find out the first steps you can take to feel better!

Your call is free. CALL M-F 9AM-6PM EST. Take A QUIZ Main menu Take A QUIZ. Hormonal imbalance.