How To Improve Digestion Naturally At Home

We all love celebrating special moments with delicious food, but overindulging in junk or heavy meals can strain our digestive system. Poor digestion can lead to uncomfortable symptoms like bloating, gas, nausea, or even diarrhoea.

While most mild digestive problems may resolve on their own, persistent digestive issues should be evaluated by a healthcare professional and may 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. According to Ayurveda, good digestion (‘Agni’ or digestive fire) is the cornerstone of health, influencing metabolism and overall well-being [1]. If you often deal with indigestion or gas, here are some effective home remedies and lifestyle changes to support better digestion. Let’s explore some excellent evidence-based strategies for your stomach problems.

7 Natural Strategies to Support Healthy Digestion

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. Prioritise Dietary Fibre

A fibre-rich diet supports digestion by promoting healthy gut movement and preventing constipation, gas, and bloating [2]. For example, adults should aim for 25 to 38 grams of fibre per day, ideally from whole foods [3].

Whole grains like oats, nuts, fruits like apples and jamuns, and seeds are rich in fibre, making them beneficial for regulating bowel movements.

A fibre-rich diet is associated with a reduced risk of digestive disorders like peptic ulcers, constipation, or Irritable Bowel Syndrome (IBS) [2].

Fibre not only improves bowel regularity but also supports the growth of beneficial gut bacteria [4].

2. Chew Your Food Properly and Mindfully

Proper chewing is the first, often underestimated, step in digestion [5]. 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, which can potentially lead to gas and bloating. Take your time with each bite and try to put your utensil down between bites. Aim to chew until the food is a smooth consistency.

So, from now on, whenever you take your next meal, make sure to chew the food thoroughly 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 bed straight after. Doctors often advise that dinner should be consumed at least 2–3 hours before sleeping. Digestion slows down significantly when you lie down, making it harder for the body to process the meal.

Eating right before bedtime can interfere with digestion and may cause symptoms like acid reflux or heartburn [6]. Ideally, eat your last meal at least 3 hours before going to sleep.

Going for a short walk after dinner (even 10–15 minutes) can help stimulate digestion and reduce bloating [7].

4. Consume Gut-Supportive Nutrients

Specific nutrients can enhance digestive function and improve gut health:

• Glutamine: Supports the lining of the gut and is researched for its potential benefit in conditions like leaky gut [8].
• Zinc: Helps maintain a healthy gut barrier.
• Probiotics: Found in yoghurt, kefir, and fermented foods, they promote healthy gut bacteria and may help ease symptoms of bloating or IBS [4].

Always consult a healthcare provider or a registered dietitian before taking supplements.

5. Sip on Peppermint or Ginger Tea

Peppermint tea is a traditional remedy for indigestion and gas. It has natural antispasmodic properties that may help relax the muscles in your gastrointestinal tract, easing symptoms like bloating and cramping [9].

Important Note: Avoid peppermint if you have Gastroesophageal Reflux Disease (GERD) or acid reflux, as it may relax the lower oesophagal sphincter and worsen symptoms. Alternatively, ginger tea is an excellent digestive aid that can reduce nausea and support gut motility without the same reflux risk.

6. Stay Adequately Hydrated

Staying hydrated is essential for healthy digestion. Water helps break down food and absorb nutrients more efficiently, and it is a key component of the digestive enzymes and juices in the stomach and intestines. Aim for at least 1.5–2.5 litres of water daily or as advised by your physician, depending on your activity level.

To support gut function and fluid balance, opt for water-rich foods (like watermelon or cucumber) or clear broths.

7. Modify Unhealthy Lifestyle Habits

Certain lifestyle habits can severely affect your digestive health:

Poor food choices: High-fat, low-fibre, and highly processed foods slow digestion and promote bloating and constipation.

Tobacco and Alcohol: Smoking and excessive alcohol consumption can damage the lining of the digestive tract and impair nutrient absorption [10].

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

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.

Disclaimer:

This blog post is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified healthcare provider with any questions you may have regarding a medical condition or before making any changes to your diet, supplements, or lifestyle.

FAQs (Frequently Asked Questions)

How do you treat digestive problems?

Start with lifestyle changes—eat a balanced, fibre-rich diet, avoid trigger foods, stay hydrated, and stay active. If symptoms persist, worsen, or are severe, consult a healthcare provider.

Why is food not digesting?

Food may not digest properly due to various reasons, including eating too quickly, consuming high-fat or spicy foods, stress, and underlying conditions like Irritable Bowel Syndrome (IBS) or gastroparesis. Chronic poor digestion should be investigated by a doctor to rule out underlying issues.

What to do when digestion stops?

Drink warm water, eat light meals (like bananas or toast), and take a walk. Avoid heavy, greasy foods and monitor symptoms. Seek medical help if symptoms are accompanied by fever, severe pain, or persistent vomiting.

Why is my digestion so bad?

Poor digestion can result from dietary choices, such as low fiber intake or high consumption of processed foods. Stress, lack of physical activity, dehydration, and certain medications or health conditions like GERD or IBS can also negatively impact digestion.

How can I fix my digestive problems naturally?

You can naturally improve digestive problems by eating a diet high in fiber, staying hydrated, and incorporating probiotics through foods like yoghurt or supplements. Regular physical activity and mindful eating practices, such as chewing food thoroughly and eating slowly, also aid digestion.

How to speed up digestion quickly?

To speed up digestion quickly, engage in light physical activity, such as a short walk, after meals. Drink warm water or herbal teas like ginger or peppermint. Consuming smaller, more frequent meals instead of large ones can also help.

What can I eat to improve digestion?

To improve digestion, eat fibre-rich foods like fruits, vegetables, and whole grains. Incorporate fermented foods with probiotics, such as yoghurt and kimchi. Lean proteins and healthy fats from sources like fish, nuts, and olive oil also support digestive health.

References

[1] Shantanu, Marolia, P., Jain, S., & Bithu, G. S. (2025). AGNI AND AGING: HOW DIGESTIVE FIRE CHANGES WITH AGE AND HOW TO SUPPORT IT. International Journal of Applied Ayurved Research, 7(1), 1–4. https://doi.org/10.70057/ijaar.2025.70104

[2] Bacha, A. A., Suhail, M., Awwad, F. A., Ismail, E. A. A., & Ahmad, H. (2024). Role of dietary fiber and lifestyle modification in gut health and sleep quality. Frontiers in Nutrition, 11, 1324793. https://doi.org/10.3389/fnut.2024.1324793

[3] Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870. https://doi.org/10.1016/j.jand.2015.09.003

[4] 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

[5] De Souza Pinto Martins, F. L. P., Inete, M. B., Souza, Y. D. D. E. S., Costa, R. L. V., Gabbay, R. D., Moraes, T. M., Costa, V. V. L., Paracampo, C. C. P., De Albuquerque, L. C., & Gomes, D. L. (2024). Association between Self-Perception of Chewing, Chewing Behavior, and the Presence of Gastrointestinal Symptoms in Candidates for Bariatric Surgery. Nutrients, 16(8), 1096. https://doi.org/10.3390/nu16081096

[6] Stanghellini, V., Tack, J., & The Rome Foundation. (2017). Gastroduodenal Disorders. In D. A. Drossman (Ed.), Rome IV: Functional Gastrointestinal Disorders: Disorders of Gut-Brain Interaction (5th ed., pp. 248-251). Degnon Publishing. https://theromefoundation.org/wp-content/uploads/gastroduodenal-disorders.pdf

[7] Kim, J., Son, J. S., & Lee, S. J. (2019). Effect of walking exercise after meal on upper gastrointestinal symptoms in patients with functional dyspepsia. Journal of Korean Medical Science, 34(15), e119. https://doi.org/10.3346/jkms.2019.34.e119

[8] Deters, B. J., & Saleem, M. (2021). The role of glutamine in supporting gut health and neuropsychiatric factors. Food Science and Human Wellness, 10(2), 149–154. https://doi.org/10.1016/j.fshw.2021.02.003

[9] Wang, Y., & Xu, G. (2024). Peppermint Tea: Evaluating Its Digestive Benefits, Neuroprotective Effects, and Role in Modern Herbal Medicine. Medicinal Plant Research, 14. https://hortherbpublisher.com/index.php/mpr/article/html/3943/

[10] Bauer, P., & Bauer, M. (2017). The role of alcohol and smoking in gastrointestinal diseases. International Journal of Environmental Research and Public Health, 14(7), 748. https://doi.org/10.3390/ijerph14070748