Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal. In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach. Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along. Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body 35 , Exercise may improve your digestion and reduce symptoms of constipation.

It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion. Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health.

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. When symptoms recur or the gallbladder becomes inflamed, the gallbladder needs to be surgically removed.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in?

What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. On this page you'll discover What foods can help improve my digestive health?

What are common digestive diseases and conditions? Digestive Health Your digestive system breaks down food and liquid into their chemical components—carbohydrates, fats, proteins, vitamins, and minerals—so the body can absorb these nutrients, use them for energy, and build or repair cells.

pagination; this. articles; }. Result - of. View All. What foods can help improve my digestive health? Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up.

Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Here's a tummy friendly diet to aim for. It's a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough.

A diet rich in fibre can help digestion and prevent constipation. Some people find cereals and grains bring on bloating and irritable bowel syndrome. If that's the case, get your fibre from fruit and vegetables instead.

It's important to keep drinking, especially water. It encourages the passage of waste through your digestive system and helps soften poo. Fibre acts like a sponge, absorbing water. Without fluid, the fibre cannot do its job and you'll get constipation. A good way to make sure you're getting enough fluids is to drink a glass of water with every meal.

Avoid caffeine drinks as they can cause heartburn. Read about water, drinks and your health. Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn.

Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods. Many people love spicy food and it does not bother their digestive system. Others find their tummy is upset when they have spicy food.

It's not just scorching hot foods like chillies that trigger heartburn.

Starchy foods, vegetables and fruit should make up the bulk of meals. All of those contain the most fibre, which is an important part of a healthy diet. Fibre is not just important for good gut health and functioning: it is also associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

Starchy foods should be eaten regularly and you should aim to include one portion with each meal. Where possible higher-fibre starchy foods, such as wholegrain versions of bread, rice, other grains barley, oats, buckwheat, bulgur, etc. Beans and pulses, seeds and nuts are also good sources of fibre and can help increase the amount, as well as the variety, of fibre we consume.

The recommendation is to eat 30 grams of fibre a day but most people only eat an average of 18 grams a day. It is advisable to increase the amount of fibre consumed gradually and to drink plenty of fluids.

There are different types of fibre and each type behaves differently in your gut. Some types of fibre help make your stool bigger and easier to pass, which might help avoid constipation.

Other types of fibre are digested broken down by your gut bacteria, producing substances that can be beneficial to your gut health.

They might also produce gases, which can cause bloating. People respond differently to different types of fibre and it is worth noting that many foods contain more than one type of fibre.

High-fibre foods are also beneficial because they have a lower glycaemic index. Glycaemic index is a measure of the rate at which certain foods cause blood sugar to rise after they have been eaten. High glycaemic index food such as sweets and white refined starchy foods release a lot of sugar quickly, which your body has to use up or else it gets stored as fat.

A certain amount of protein is needed and can be obtained from many different sources including beans, pulses, fish, eggs and meat. Protein should be eaten in moderation. To avoid excess fat choose lean meat or remove excess fat and remove the skin from chicken. Milk and dairy foods are a rich source of calcium.

Calcium is needed for healthy bones and teeth and it is recommended to have three servings a day from this food group. Only a small proportion of foods should be made up of fatty and sugary foods.

To maintain a healthy diet and lifestyle, in addition to eating the correct foods, it is also important to be aware of other factors. These include:. A balanced vegetarian diet can be very healthy, particularly if adequate amounts of food such as beans, lentils, pulses, cheese and eggs are included to provide the necessary protein.

But following a very restrictive diet can lead to nutrient deficiencies so if you choose to follow a strict diet which excludes all animal products, it may be advisable to take vitamin supplements to avoid vitamin deficiencies. It may also be worth consulting a dietitian refer to the end of this leaflet for an explanation of the differences between a dietitian and a nutritionist.

However as with all extreme diets you have to be very careful that you do not reduce or remove essential food groups as this can lead to malnutrition and health problems in the long term.

In general, following a diet found on the internet, or a diet without any evidence to back up its claims, should be avoided.

For most people, following a well-balanced diet and lifestyle as outlined above is more than enough to ensure good ongoing health. A healthy balanced diet contains all the vitamins you need. On the whole, doctors agree that taking supplements of extra vitamins have no value to your health for the overwhelming majority of us in the Western world.

Do not be misled by advertisements about vitamin supplements that suggest that you will, in some way or another, feel better for taking these products; it is better to consume these minerals and vitamins in food rather than tablet form, unless you have been advised otherwise by your doctor.

Food monitoring can be a useful way to keep track of what and how much you are eating. It can be useful to keep a food diary and at the end of the day record what you have eaten, including and snacks and drinks. It can help people to identify parts of their diets that could be improved or changed to help them achieve a healthier diet, healthier lifestyle and weight loss or weight gain if needed.

Food and symptom monitoring can also be useful if you are suffering from digestion or gut issues to help identify possible trigger foods. If you are concerned about any gut symptoms you should seek advice from a specialist dietitian or your GP. Stress is a normal response from your body to help you handle difficult situations or threats.

Temporary stress is not usually a problem but being constantly stressed can lead to stress-related symptoms and affect your health, including the health of your digestive system. Stress can also have an impact on your diet, by making you miss meals or consume unhealthy foods.

The gut and the brain are closely linked and can affect one another. Persevering with a balanced healthy diet during stressful times might help alleviate some of the symptoms of stress.

It is worth exploring ways to manage stress and there are a number of approaches and techniques described online and in books. A starting point could be the NHS Choices website, which has a section on recognising and managing stress.

HOW IMPORTANT IS FOOD HYGIENE? Poor hygiene can certainly increase your chance of getting food poisoning. Food poisoning is usually a short-lived illness but it can be very unpleasant while it lasts. Always wash your hands after visiting the toilet and before handling food.

Care should be taken with storage of food, particularly in hot weather. Certain foods, especially raw meat, must be kept covered, separated from other foods and well refrigerated. While some of these are used to specify when the food will be at its best, it can be risky to eat meat after the stated date.

When re-heating food, make sure it is hot all the way through e. This is particularly important when using a microwave oven or a barbecue. All of us have short-lived gut problems from time to time. For the most part this settles down by itself and should give no cause for concern.

However you should see your GP about:. All these are especially true if you have a family history of significant gut illness. You should also see your GP if you have been taking a remedy obtain from a pharmacy for more than 2 weeks without experiencing any improvement to your symptoms.

We fund life-saving research into diseases of the gut, liver and pancreas. Champion our cause; help us fight digestive diseases and change the lives of millions of people in the UK by supporting our work today. By submitting this form, you are consenting to Guts UK contacting you by email as detailed above.

To make any changes to your preferences you can email us on info gutscharity. uk or by calling us on Your details are safe with us.

Please read our Privacy Polic y for more details. Skip to content Search Menu Donate. Healthy Eating and the Digestive System Download printable version. Overview 2. Digestive System 3. Healthy Eating 4.

Food Hygiene 5. This information leaflet is about healthy eating To maintain good health, including a healthy digestive system, it is important to follow a balanced healthy diet that includes a range of foods.

Digestive System. The digestive system The Digestive System runs from the mouth to the anus and includes the stomach, the large and small intestines and a number of accessory organs, including the salivary glands, liver, gallbladder and pancreas.

There are many different processes which contribute to a functioning and effective digestive system: Ingestion putting food in your mouth Mechanical digestion chewing and food being churned inside the digestive tract Chemical digestion digestive enzymes and substances breaking food down Absorption molecules passing from digestive system into the body Making and passing stools faeces Key components of the digestive system Mouth: the beginning of the digestive tract.

Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N. Nutrition facts label: Dietary fiber.

Food and Drug Administration. Accessed Oct. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses.

American Journal of Clinical Nutrition. Song M, et al. Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association: Oncology. Colditz GA. Healthy diet in adults. Dietary reference intakes DRIs : Recommended dietary allowances and adequate intakes, total water and macronutrients.

Institute of Medicine. Products and Services Available Health Products from Mayo Clinic Store A Book: Mayo Clinic on High Blood Pressure A Book: Mayo Clinic Family Health Book, 5th Edition The Mayo Clinic Diet Online A Book: Live Younger Longer A Book: The Mayo Clinic Diet Bundle A Book: Mayo Clinic Book of Home Remedies A Book: Cook Smart, Eat Well Newsletter: Mayo Clinic Health Letter — Digital Edition A Book: Mayo Clinic on Digestive Health.

See also Alcohol use Alkaline water Artificial sweeteners and other sugar substitutes Autism spectrum disorder and digestive symptoms Breastfeeding nutrition: Tips for moms Caffeine: How much is too much?

Is caffeine dehydrating? Calorie calculator Can whole-grain foods lower blood pressure? Carbohydrates Chart of high-fiber foods Cholesterol: Top foods to improve your numbers Coconut water: Is it super hydrating? Coffee and health Diet soda: How much is too much?

Dietary fats Prickly pear cactus Does soy really affect breast cancer risk? Don't get tricked by these 3 heart-health myths High-protein diets How to track saturated fat Is there a special diet for Crohn's disease?

Juicing Monosodium glutamate MSG Nuts and your heart: Eating nuts for heart health Omega-3 in fish Omega-6 fatty acids Phenylalanine Portion control Health foods Planning healthy meals Sodium Taurine in energy drinks Trans fat Underweight: Add pounds healthfully Daily water requirement Yerba mate Show more related content.

Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.

Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.

ART Healthy Lifestyle Nutrition and healthy eating In-Depth Dietary fiber - Essential for a healthy diet. Show the heart some love! Give Today. Help us advance cardiovascular medicine. Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site.

Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. Refer a Patient. Executive Health Program. International Business Collaborations. Supplier Information. Admissions Requirements.

Degree Programs. Research Faculty. International Patients. Financial Services. Community Health Needs Assessment. Financial Assistance Documents — Arizona. Financial Assistance Documents — Florida.

Financial Assistance Documents — Minnesota.

Speak with your doctor about any supplements you are considering before you begin taking them. People with a healthy diet do not need to supplement vitamin C, which is found in a number of foods, including:.

Vitamin D helps your body absorb calcium and plays a key role in how your nerves, muscles, and immune system function, according to the NIH. Still, 35 percent of adults in the United States have a vitamin D deficiency, which can result in bone pain, muscle weakness, and cramps.

There are three ways you can get vitamin D , the NIH explains:. You may also need a vitamin D supplement if you have an inflammatory bowel disease, such as Crohn's disease , which is often associated with low vitamin D levels, according to a study in the May Nutrients.

Other people who are at a greater risk for a vitamin D deficiency include:. If you aren't getting enough vitamin D from sunlight and food , talk to your doctor about a supplement. Keep in mind that you may already be taking a supplement that contains vitamin D.

For example, many calcium supplements also contain vitamin D, according to the National Osteoporosis Foundation. Vitamin A is involved primarily in boosting vision , bone, and reproductive health, as well as the immune system, according to the NIH.

Colorful fruits and vegetables, such as sweet potatoes, carrots, kale , and other dark greens, as well as liver and milk, are rich sources of vitamin A.

Although vitamin A is not directly involved in digestion, some gastrointestinal diseases can leave you vulnerable to a vitamin A deficiency. The researchers noted that a lack of vitamin A can worsen the imbalance between the formation and destruction of free radicals in the intestinal mucus lining of people with Crohn's.

This deficiency is also common in people with celiac disease. Health Conditions A-Z. Increasing fiber intake too quickly can be bad for digestion.

Ginger is a plant that can reduce bloating and other digestive problems. Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea. Choose a quality ginger root powder for flavoring meals.

For tea, choose fresh ginger root for the best results. This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.

Plant oils such as olive oil are a good source of unsaturated fats. Always consume fats in moderation. For an adult following a 2,calorie-per-day diet, for example, fat intake should not exceed 77 grams daily. Vegetables are rich in fiber , which is an important nutrient for digestion.

Fiber stimulates the bowels to move stool out of the body. The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.

Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.

For example, apples , oranges , and bananas are nutritious fruits that could help with digestion. Whole-grain foods also have a high fiber content that aids digestion.

The body breaks down whole grains slowly, which helps control blood sugar levels. Many whole grain foods are available, including brown rice and quinoa. Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.

Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.

According to an article in the journal Nature Chemical Biology , these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion. Some foods and drinks increase the risk of bloating, heartburn, and diarrhea.

Examples of these include:. Some habits can also hamper digestion. These include eating too fast and lying down immediately after eating. The body can also take longer to digest large meals, which may be problematic for some people.

Staying hydrated helps your digestive system run smoothly. Drinking water before and during meals increases the ease with which food moves through the digestive tract.

It also assists with the breakdown of partly digested food in the small intestine. Water carries nutrients across the intestinal barrier during nutrient absorption. Proper hydration also improves the consistency and frequency of bowel movements.

Drinking water softens stools and prevents constipation. It reduces the time it takes stool to move through your large intestine. This limits your exposure to carcinogens and may reduce your risk of colon cancer.

In some cases, impaired nutrient absorption can occur due to underlying medical causes. The inability to absorb nutrients from food refers to malabsorption. Chronic problems with nutrient absorption can negatively impact your health.

You should see your doctor if you experience any of the above symptoms. Your doctor will evaluate you and recommend testing based on your medical history and symptoms. This is because malabsorption can have many different causes. The results of the testing will guide your treatment options.

Nutrient absorption is integral to digestion and a requirement for overall health and wellness. Your intestines must be able to absorb nutrients from the foods you eat to obtain benefits from a balanced, plant-based diet. There are many ways to maximize nutrient absorption.

Try eating healthy fats with vegetables, pairing prebiotics with probiotics, and opting for unpeeled foods. Chewing your food thoroughly and drinking plenty of water also improves digestion and nutrient absorption. Your digestive system must complete several physiological mechanisms to successfully uptake nutrients.

A healthy digestive system absorbs nutrients, supplies your cells with energy, and releases waste. Many medical conditions can disrupt digestion and cause malabsorption. This can lead to a variety of gastrointestinal symptoms. How to Boost Your Nutrient Absorption. Home » Blog » How to Boost Your Nutrient Absorption.

View Larger Image. Digestion and Absorption of Nutrients Your digestive system prepares the food you eat for nutrient absorption before it reaches your intestines. Tips to Maximize Nutrient Absorption Boosting nutrient absorption can improve your health.

Add Healthy Fats to Vegetables Consuming healthy fats with vegetables can enhance the absorption of fat-soluble vitamins. Chew Thoroughly Chewing thoroughly breaks down food into small pieces, which makes it easier to swallow.