Many people experience stomach discomfort before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems. There is a link between physical and mental health , and reducing stress can have a positive impact on both.

The American Psychological Association recommends three key ways to manage stress:. It can be tempting to rush meals on a busy day, but this can cause indigestion and stomach discomfort.

Take time to relax, particularly before and after eating. Mint tea is a home remedy for nausea and indigestion. To make a simple mint tea:. Researchers have found that peppermint oil from the leaves may relieve symptoms of IBS — including stomach pain — in the short term.

However, more research is needed to fully understand the science behind this. Gentle exercise can help support healthy digestion. Being upright and active allows gravity to help move food through the digestive system.

For example, a slow walk around the block may ease bloating and reduce feelings of fullness. Physical activity increases blood flow to the muscles in the digestive system, which helps move the food along the digestive tract. Gas can come from swallowing air when eating or drinking.

The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort. Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, which can increase the amount of gas in the body.

Examples of these activities include:. Certain foods create more gas when they go through the digestive system. These include:. Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Microorganisms such as bacteria have partially or wholly broken down fermented foods. These microorganisms work to preserve food, and they may also benefit gut health. Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if they are too abundant in the body.

Fermented foods contain bacteria that may help support a healthy digestive system. Incorporating these foods into the diet may help improve digestion. More studies are needed in the future to learn more about how fermented foods affect the gut microbiome.

Learn more about examples of fermented foods. Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease.

It can also help improve digestion by regulating bowel movements. According to the Dietary Guidelines for Americans — , the average adult should include around 30 grams of fiber in their daily diet. Good sources of fiber include:.

A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to easily pass through the digestive system. Some foods and drinks trigger problems with digestion. These triggers can vary from person to person and keeping a food diary can help with identifying culprits.

Take notes after meals, snacks, and drinks, highlighting any following digestive problems. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve. A nutritionist can advise a person before making any significant diet changes.

A food diary will also help medical professionals better understand the situation so they can offer more specific advice. While people react differently to different foods, some foods and drinks commonly cause problems with digestion.

Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas. One of the best ways to promote gut health is following a balanced diet. Many studies have found that not eating a balanced diet can cause or worsen digestive problems.

Certain diet plans can help address digestive health. For example, the Mediterranean diet can help manage digestive disorders like IBS. This diet emphasizes healthy fats from fish, olive oil , whole grains, and vegetables. Supplements and teas may also help cleanse the digestive system.

One of the best natural supplements to promote digestive health is ginger. Research has shown that ginger can help reduce nausea and inflammation.

Regular ginger consumption can even prevent ulcers and tumors. Individuals dealing with digestive problems may try adding ginger into their daily routine.

Brewing fresh ginger as a tea with lemon and honey can soothe the stomach and reduce inflammation. Or try adding fresh ginger to a green smoothie. Chamomile tea delivers antioxidants and bloat-reducing properties.

Tea with chamomile and honey can help naturally cleanse the stomach. But a person should be sure to consult with a doctor to make sure a new diet or supplement is right for them.

Learn about specific herbal teas for constipation. If digestive symptoms are ongoing or severe, they may result from an underlying medical condition. Individuals who experience symptoms associated with conditions like these should consult a doctor. Severe stomach pain, vomiting, or diarrhea may be signs of a serious health problem.

Not only do these foods contain natural digestive enzymes, but they also have myriad other health benefits, so may go some way towards making you feel that little bit more energised during the holiday season.

A healthy source of fats, avocado is rich in fibre and potassium, which helps promote healthy digestive function. As well as being fibre-rich, mangoes contain amylase compounds that can help dissolve food in your stomach.

Bananas also contain a soluble fibre called pectin which normalises bowel function. And pineapples contain bromelain, a combination of enzymes, that quickly digest protein. Rich in millions of probiotics, kefir is an excellent gut-loving probiotic to add into your diet.

Antimicrobial and an all-round wonder ingredient, ACV is obviously naturally acidic and can help break down food in the stomach. By Vogue. By Emma Spedding. By Plum Sykes. By Hannah Coates.