Read Electrolyte replenishing supplements water, Cellulite reduction creams for postpartum moms and mqintenance health Cut down on fat for Maintenabce healthy gut Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach Cellulite reduction creams for postpartum moms and nealth. Axe on Facebook 11 Dr. Diegstive You MD provides personalized, integrative healthcare for general wellness, anti-aging, athletic performance and weight management as well as more complex medical issues. To avoid constipation, it is ideal to go to the bathroom as soon as the urge arises. Soluble fiber absorbs water and helps add bulk to your stool. Colon — The colon, or large intestine, is a long, thick tube that is about 2. Straining while defecating Chronic constipation Passing hard, dry, small stools Laxative abuse Do not assume rectal bleeding is from hemorrhoids.

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Dr. Justin Sonnenburg: How to Build, Maintain \u0026 Repair Gut Health - Huberman Lab Podcast #62

Digestive health maintenance tips -

These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.

Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat. Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips.

Water is the best fluid to drink and provides benefits to gut health. Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation.

Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating. Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria.

While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits. Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life.

Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body. Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well.

Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort. It is best to improve your gut health through food and other lifestyle factors rather than supplements. There are many nutrients in wholefoods that cannot be packaged into a single supplement.

Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill. Many people are interested in taking probiotic supplements. In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.

While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut.

Research into gut health is relatively new and understanding of this complex topic is developing. Be careful of non-evidence-based information about gut health. Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far.

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The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Gut health. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. What is gut health and gut microbiome? Why gut health is important Signs of an unhealthy gut How to improve your gut health Gut health and diet Gut health and breastfeeding Gut health and exercise Gut health and stress Gut health and sleep Gut health and probiotic supplements Gut health and antibiotics Myths about gut health Where to get help.

Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 , Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction. Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating. Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms. For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Glutamine is an amino acid that supports gut health.

Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed You can increase your glutamine levels by eating foods such as beef, eggs and tofu Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds Certain nutrients are necessary for a healthy digestive tract.

Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion. Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms. Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Laxatives can help relieve constipation and promote regular bowel movements. Learn more about natural laxatives.

Fermented foods and drinks contain beneficial probiotics that can help improve digestion, immunity, and even weight loss. Here are 8 tasty, nutritious…. Gaining optimal health is not supposed to be complicated. Follow these 5 simple rules if you want to be healthy, lose weight and feel awesome every….

Mindful eating is a powerful tool to support managing your eating habits. It can help with weight loss, reducing binge eating, and making you feel…. Eating more slowly can help you feel full and lose weight, while enjoying your meals more.

It also has several other benefits. Fiber is indigestible material found in foods. Studies show that fiber has various health benefits, including weight loss and improved digestive….

Experiencing some mild nausea or bloating after eating is sometimes called a "sour stomach. Pepto Bismol is a medication that treats diarrhea and symptoms associated with indigestion. Its active ingredient, bismuth subsalicylate, can cause…. Drinks that aid digestion include water, teas, prune juice, green juice, smoothies, kefir, and kombucha.

Learn more about how to improve your…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 11 Best Ways to Improve Your Digestion Naturally.

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Melissa Groves — Updated on March 13, UPUS, UPUS, UPUS, UPUS, UPUS, UPA, UPA, UPK.

Home Health Tips Wellness 10 Quick Tips for Healthy Digestion. Watching what you eat and taking care of your digestive system can sometimes be challenging in this modern world. Many experts suggest that maintaining a healthy gut is the key to a healthy and longer life.

Find out how you can start eating healthy today as you learn more about your digestive health. Eat a high fiber diet Foods that are high in fiber are known to promote digestive health.

Avoid high fat foods One common misconception about fat is that it has no nutritional value, but what you may not know is that there are healthy kinds of fat found in some foods. Drink lots of water Staying hydrated is a basic rule for anyone who wants to stay healthy. Never skip meals Some studies emphasize the importance of eating small frequent meals to help boost metabolism.

Live an active lifestyle Regular exercise supports digestive health since it helps you stay physically fit. Say no to stress eating and caffeine People cope with stress in different ways, others may eat too much while others may not eat at all.

Quit your bad habits Stop smoking and limit your alcohol intake if you can. Enhance your food menu Eating healthy can be intimidating for most people since the usual conception is limiting your food choices.

Master the art of chewing Proper mastication of your food can go a long way since your digestive system needs time to break down your food.

Preventive measures Some people can still suffer from indigestion even if they lead active lifestyles and this is due to other uncontrolled factors like age, heredity, and profession.

Gastrointestinal GI Health and Disease Recursos en Español Video maintenande Cellulite reduction creams for postpartum moms Podcasts What is a Gastroenterologist GI Doctor? Gastrointestinal GI Brochures. Digestive Health Topics A-Z. Find a Gastroenterologist Locate an ACG member gastroenterologist in your area. Basics Print. Most people suffer manitenance stress Calorie intake and food diary one time rips another. Hewlth Cellulite reduction creams for postpartum moms the digestive system is Maintsnance for the proper metabolism of the foods you eat so they can be utilized Digestve the body. Here are our top 10 tips for improving your digestive health. One way to help your digestive system is to eat foods with lots of fiber. The average diet consists of about 10 grams of fiber a day—far less than the 25 to 40 grams per day that your body needs. Boos your fiber intake by adding superfood fruits, vegetables, nuts, grains and legumes to your diet.