How To Improve Digestion Naturally At Home

We all love celebrating special moments with delicious food—but indulging in too much junk or heavy meals can leave our digestive system struggling. Poor digestion can lead to bloating, gas, nausea, or even diarrhea.

While most digestive problems resolve on their own, some digestive problems require proper treatment and regular monitoring of the symptoms.

Your digestive system breaks down the food you eat into nutrients your body can absorb. That’s why it’s important to keep it functioning well. If you often deal with indigestion or gas, here are some effective home remedies and lifestyle changes to support better digestion.  Let us look at some amazing home remedies for our stomach problems.

7 Natural Home Remedies for Poor Digestion and Gas

We live in a time where every disease has a medicine, over counter medicines are available for even a minor cut!

Digestive problems are incredibly common, but not every symptom needs medication. Many mild cases of indigestion or bloating can be managed with natural remedies and simple changes to your routine.

Let’s explore seven proven strategies to naturally support a healthy gut.

1. Eat plenty of fibre to improve poor digestion and gas

A fibre-rich diet is beneficial for a good digestive system as fiber maintains proper gut movement. Dietary fibre helps keep food moving through your digestive tract and prevents issues like constipation, gas, and bloating.

Oats, nuts, fruits, such as apple and jamun, and seeds are rich in fibre, making them beneficial for poor digestion and gas. 

A fibre-rich diet reduces the risk of digestive disorders like peptic ulcers, constipation, or irritable bowel syndrome. 

Fibre not only improves bowel regularity but also supports the growth of healthy gut bacteria.

For specific exercises to help with constipation, check out our article on exercise for constipation.

2. Chew your food properly

Proper chewing is the first step in digestion. When you chew thoroughly, food mixes with saliva, which contains enzymes that begin breaking down carbohydrates.

If you rush your meals or don’t chew well, your stomach has to work harder, leading to gas and bloating. Take your time with each bite and aim to chew until the food is a smooth consistency.

So, from now whenever you take your next meal make sure to properly chew the food in your mouth for better digestion.

3. Avoid late-night eating

It’s time to break the chain of EAT-SLEEP-REPEAT.

Most people have a habit of eating food and  lying in the bed straight after. It is often advised by the doctors that dinner should be consumed at least 1-2 hours before your sleep. The body is not a machine; it requires time to digest the meal we had for our dinner.

Eating right before bedtime can interfere with digestion and may cause symptoms like acid reflux or heartburn. Ideally, eat your last meal at least 2 hours before going to sleep.

Going for a short walk after dinner (even 10–15 minutes) can help stimulate digestion and reduce bloating.

4. Consume gut supportive nutrients

Certain nutrients can enhance digestive function and improve gut health:

• Glutamine: Supports the lining of the gut and may benefit those with leaky gut.
• Zinc: Helps maintain a healthy gut barrier.
• Probiotics: Found in yogurt, kefir, and fermented foods, they promote healthy gut bacteria and can ease symptoms of bloating or IBS.

Consult a healthcare provider before taking supplements.

5. Drink Mint tea

Peppermint tea is a traditional remedy for indigestion and gas. It has natural antispasmodic properties that help relax the muscles in your gastrointestinal tract, easing symptoms like bloating and cramping.

Avoid peppermint if you have acid reflux, as it may relax the lower esophageal sphincter and worsen symptoms.

6. Consume liquid refreshments to stay hydrated

Staying hydrated is essential for healthy digestion. Water helps break down food and absorb nutrients more efficiently. Aim for at least 1.5–2 litres of water daily.

In hot weather or if you’re feeling dehydrated, opt for water-rich foods (like watermelon or cucumber) or natural fruit juices to help replenish fluids and support gut function.

7. Dump bad habits to improve your poor digestion

Certain lifestyle habits can severely affect your digestive health:

• Bu food: High-fat, low-fibre foods slow digestion and promote bloating and constipation.

Cutting back on alcohol, quitting smoking, and eating whole foods can significantly improve your digestive health over time.

Read Also: Most effective ways to Stop alcohol addiction

Conclusion

Improving digestion doesn’t always require medication. Simple habits like chewing food well, eating on time, staying hydrated, and including fibre and probiotics in your diet can go a long way in supporting your digestive health.

Adding herbal teas, such as mint or ginger, and keeping your lifestyle active with regular walks can also ease digestive discomfort. Most importantly, avoid smoking and excessive alcohol, and be mindful of what you eat.

Even small changes can make a big difference to your gut health and overall well-being.FAQs

Frequently Asked Questions (FAQs)

References

• Wu, P., Pu, S., Jiang, M., Hu, Z., Li, C., Dupont, D., & Chen, X. (2024). Enhancing food digestion and nutrient absorption through pre-digestion: Tailored strategies for special populations. Food & Medicine Homology. https://doi.org/10.26599/fmh.2025.9420069
• Kumar, S., Mukherjee, R., Gaur, P., Leal, É., Lyu, X., Ahmad, S., Puri, P., Chang, C., Raj, V. S., & Pandey, R. P. (2025). Unveiling roles of beneficial gut bacteria and optimal diets for health. Frontiers in Microbiology, 16. https://doi.org/10.3389/fmicb.2025.1527755
• Bassaganya-Riera, J., Berry, E. M., Blaak, E. E., Burlingame, B., Coutre, J. L., Van Eden, W., El-Sohemy, A., German, J. B., Knorr, D., Lacroix, C., Muscaritoli, M., Nieman, D. C., Rychlik, M., Scholey, A., & Serafini, M. (2021). Goals in Nutrition Science 2020-2025. Frontiers in Nutrition, 7. https://doi.org/10.3389/fnut.2020.606378