Maintaining overall health is essential to ensuring one’s daily activities sail smoothly. So, it could be disappointing when one develops health complications, particularly those associated with their digestive health, as these could lead to a range of symptoms like constipation and diarrhea. To address this concern, one should follow expert advice, which includes various home remedies and natural ways to manage digestive problems. Doing so will contribute towards better health.

1. Stay hydrated
Drinking plenty of water is one of the most popular ways to manage digestive problems. If one is on the move, one should stick to packaged bottled water as this is the safest option.

2. Follow a healthy meal plan
The food one eats will affect one’s digestive health. So, it is crucial to follow a meal regime that is balanced and healthy. Adding fresh, unprocessed, and clean foods to one’s meals is the first step toward improving gut health. In addition to this , one must avoid the intake of processed foods as these are broken down more easily into sugar, which may negatively impact digestive health.

3. Stick to smaller, more frequent meals
The gastrointestinal (GI) tract requires time to process food. Eating too much at once, all the time, could add excessive strain on the tract, which is unhealthy for the body and will lead to aggravating digestive issues. Instead, one must stick to smaller, more frequent meals. This gives the GI tract ample time to process the meal and ensures the body gets the nutrition it requires at the right time.

4. Exercise regularly
Regular exercise is one of the most popular ways to manage digestive problems. For instance, indulging in a daily physical workout may help the digestive system move things along and eliminate waste from the body. Routines like cycling, swimming, walking, or hiking are some ways to incorporate simple physical activity into one’s daily life to address ongoing digestive health problems or prevent their occurrence.

5. Manage stress
Stress is one of the most common contributing factors to poor digestion and other health issues. It’s why one must address this issue to promote their overall well-being. Various approaches to managing stress include learning skills like problem-solving, mindfulness techniques, and managing time. One should also learn to improve the ability to cope with various events that occur in life, including improving emotional reactions and awareness.

6. Reduce spice intake
While one may enjoy spicy food, too much spice can hurt the digestive system. This can include super hot foods like chili and flavorful options like onion and garlic. Adding too much spice to meals could lead to heartburn, diarrhea, and stomach pain. So, one must make sure they reduce the consumption of spicy foods, especially if one is suffering from digestive problems.

7. Identify gut triggers
Some people may notice particular foods cause digestive problems. For instance, one might find acidic foods like citrus fruits, salad dressings, and tomatoes trigger heartburn, while onions and wheat cause irritable bowel syndrome (IBS). Similarly, those who cannot digest lactose may suffer from diarrhea after having milk or other dairy products. So, one should make a note of foods that may trigger digestive problems and avoid them. Experts usually recommend maintaining a diary to determine the foods one might react to.

8. Monitor liquid intake
In addition to foods, even liquids may have an impact on one’s digestive health. For example, drinks with caffeine, like colas, tea, coffee, and sodas, may increase acid levels in the stomach and trigger heartburn. Fizzy drinks may usually bloat the stomach and lead to the onset of similar symptoms. To reduce the risk of digestive problems, one should pick drinks that are not fizzy and free from caffeine. One could resort to drinking herbal teas and plain water to ease symptoms and regulate digestive health.

9. Eat probiotic-rich foods
One of the easiest digestive health remedies, probiotics are referred to as friendly bacteria and for good reason. These are found naturally in the gut and may help tackle conditions like IBS. One could get probiotics from foods like live yogurt, which is a natural source. Those who try probiotic-rich foods should do so every day for at least 4 weeks to determine if it works for them. If one has an existing health condition, one should speak to a doctor before making changes to their meal plans.

10. Have fiber-rich foods
Adding foods rich in fiber to one’s daily meals is a great way to address digestive issues and improve gut health. A meal regime packed with fiber may help one better digest foods and prevent constipation. Foods abundant in fiber include brown rice, wholemeal bread, beans, and oats. Some individuals may experience bloating and IBS due to cereals and grains. In this situation, one should get their fiber intake from fruits and vegetables instead. Moreover, speaking to a healthcare expert can help one make an informed decision about their gut health.