Gut Harmony: Easy Ways to Improve Digestion Naturally

Poor digestion leads to bloating, acidity, fatigue, and poor nutrient absorption. Improving digestion naturally doesn't require harsh cleanses—it requires simple, consistent habits that support your body's natural processes.

1. Chew Your Food Properly

This is the most neglected step in digestion. Chewing breaks down food and mixes it with saliva (releasing enzymes) that starts carbohydrate breakdown.

• Action: Eat slowly, putting your fork down between bites, and aim to chew each bite $\text{20}$-$\text{30}$ times (The Kenko Life, 2025). This also signals satiety to your brain.

2. Maximize Fiber and Water Intake

Fiber is crucial for promoting regularity and feeding beneficial gut bacteria (probiotics). Water is needed to help fiber do its job.

• Action: Aim for $\text{25}$-$\text{38}$ grams of fiber per day. Eat more whole grains, fruits, vegetables, and $\text{sprouts}$. Drink plenty of water throughout the day.

3. Use Spices as Digestive Aids

Certain spices stimulate digestive enzymes and soothe the gut.

• Action: Consume Ginger (relieves nausea/bloating), Cumin (relieves flatulence), and Turmeric (reduces inflammation) daily. Use fresh, homemade masalas for maximum potency.

4. Incorporate Probiotics

Probiotics (friendly bacteria) support the health and function of the gut lining.

• Action: Consume a small serving of plain yogurt, buttermilk, or fermented foods daily.

5. Be Mindful of Fats and Spice

Fatty foods and very spicy foods are harder to digest and can trigger heartburn in sensitive people.

• Action: Cut back on deep-fried foods. When you cook, use lean protein and healthy, measured amounts of cold-pressed oils (NHS, 2015).