The gut is home to trillions of microorganisms — the microbiota. The gut microbiome is comprised of all of these organisms and their genetic material DNA and RNA. Analysis of the genetic material is how most recent studies identify the microbiota, but the terms microbiome and microbiota are often used interchangeably except in scientific research.

Gut bacteria have many different functions in maintaining pet health. They also form a crucial part of the bidirectional interaction between gut and brain known as the gut-brain axis, 3 and there is growing evidence that the microbiome impacts the health of other organs such as the skin, heart and kidneys.

Dysbiosis, an imbalance in beneficial vs potentially harmful microorganisms, is correlated with a number of disease states — including obesity.

While there are numerous influences on gut microbiota composition, diet is considered among the most crucial. Home Science of Nutrition Promoting Gastrointestinal Health. Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria 5 , 6 , 7.

Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases 9. Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber.

The daily reference intake DRI for fiber is 25 grams for females aged 19 to For males aged 19 to 50, the DRI for fiber is 38 grams. However, most people in the United States consume only half of the daily recommended amount A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel Prebiotics are another type of fiber that feed your healthy gut bacteria.

Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders.

Three common types of fiber are soluble and insoluble fiber, as well as prebiotics. Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed 14 , Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts especially walnuts , as well as fatty fish like salmon, tuna, mackerel and sardines Adequate fat intake improves the absorption of some fat-soluble nutrients.

Low fluid intake is a common cause of constipation 17 , Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

In addition to water , you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water. Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges Insufficient fluid intake is a common cause of constipation.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content.

It has been associated with stomach ulcers, diarrhea, constipation and IBS 21 , 22 , 23 , Stress hormones directly affect your digestion. During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 , Stress management , meditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 26 , 27 , Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms.

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating 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.

Bile makes it easier for the body to digest fat. Small stones can pass out of the body through the intestines. However, gallstones can cause symptoms if they get caught in the narrow outlet of the gallbladder or in the ducts that drain the gallbladder. Symptoms include abdominal pain, usually high in the abdomen and often in the center or on the right side where the gallbladder is located , and can spread to the area of the right shoulder blade.

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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.

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