Digestive woes: Try these easy natural hacks to improve gut health

Scrumptious food is often at the heart of festive celebrations, with rich meals, decadent desserts, and endless snacks tempting you at every turn. While these treats are undeniably enjoyable, they can also take a toll on your digestive system. Indulgent foods high in fats, sugar, and processed ingredients, along with frequent late-night snacking, can lead to bloating, indigestion, and sluggishness. Irregular eating habits and alcohol consumption can further complicate digestion, leaving you feeling uncomfortable.

Maintaining gut health is key to well-being, as the digestive system plays a vital role in breaking down food, absorbing nutrients, and eliminating waste, says Dr Vishal Khurana, Director- Gastroenterology & Hepatobiliary Sciences, Metro Hospital Faridabad. “When digestion functions smoothly, it boosts energy levels and supports the immune system. However, poor digestion can lead to discomfort and fatigue. Natural methods like dietary changes and regular exercise can significantly improve the digestive function," he adds.

Dr Khurana shares some simple tips to keep your digestive system healthy:

• Consume fibre-rich foods: Increasing your fibre intake is one of the simplest ways to enhance digestion. Fibre-rich foods like fruits, vegetables, whole grains, and legumes help keep your digestive system functioning smoothly. Soluble fibre, found in foods like oats and apples, absorbs water, softening stool. Meanwhile, insoluble fibre, present in whole wheat and vegetables, adds bulk and promotes regular bowel movements.

• Include probiotics: Probiotics are beneficial bacteria that help balance gut flora, improving digestion and reducing bloating. Increase your probiotic intake by consuming fermented foods like kimchi, sauerkraut, kefir, and yogurt. If considering a probiotic supplement, it's important to consult a healthcare provider before adding it to your routine.

• Stay hydrated: Water is essential for nutrient absorption and efficient digestion. Staying hydrated allows fibre to move waste smoothly through the intestines. Aim for 8–10 glasses of water daily, and include hydrating foods like cucumbers and watermelon in your diet.

• Chew food thoroughly: Chewing your food slowly and thoroughly aids digestion. Breaking down food properly in the mouth reduces the strain on the stomach and intestines, allowing for more efficient nutrient absorption.

• Engage in regular exercise: Frequent exercise stimulates the muscles in your digestive system, promoting better digestion. Regular physical activities such as walking, yoga, or any form of movement can support digestive health.