Whole foods — foods which may be in their natural state or minimally processed — assist the stability and health of your gut microbiome. Exercise can even improve the quantity and variety of beneficial microbes, improving gut health. Even average exercise, like a day by day brisk walk, can improve digestion. Korzeniewski provides that embracing joy, ardour and other constructive aspects of life may considerably enhance your intestine’s overall health and function.
In addition to bloating, people with poor digestion might expertise excessive gasoline. This can cause discomfort and embarrassment, as it typically results in frequent belching or flatulence. Many people experience discomfort and disruption in their daily lives due to varied digestive issues.
What you eat—or don’t—can play a giant role in your digestion and ultimately your general well being. What you eat—or don’t—can play a big function in your digestion, and in the end your total well being. Fennel, an herb typically used to taste dishes, can also be a remedy for improving digestion, relieving gastrointestinal spasms, and lowering bloating. It contains fiber, calcium, magnesium, potassium, and different nutrients. Fennel also acts as a digestive help and a diuretic (a component that reduces extra bodily fluid), and it could positively influence digestive problems like inflammatory bowel illness (IBD). Ginger helps relieve gastrointestinal symptoms, such as nausea, vomiting, and an upset stomach.
Eating meals proper earlier than bed can scale back and slow down digestive processes, corresponding to food breakdown, nutrient absorption, and oxidation. The sooner you identify the basis explanation for digestive issues; the earlier you can make beneficial adjustments or obtain therapy. Speaking with a health care provider might help uncover potential medical situations that could be causing digestive distress.
This place also helps hold stomach contents decrease than the esophagus, reducing the probability of acid reflux and heartburn. Left-side sleeping is widely thought of the gold commonplace for digestive well being. There’s not a lot proof to make definitive conclusions, but you’ll have the ability to see its potential benefit to your digestive well being.
Additionally, the composition of saliva can affect the intestine microbiome, highlighting the multifaceted impact of chewing on general digestive well-being. It mechanically breaks down food, enhancing nutrient absorption by rising floor area for enzymes. Effective chewing promotes saliva manufacturing, which contains digestive enzymes that provoke the breakdown of carbohydrates and fat. Mindful chewing can result in higher satiety indicators, supporting weight management and gut health. Insufficient or hurried chewing could hinder digestion and nutrient assimilation.
Adding an excessive amount of too shortly may cause gas, cramping, or discomfort as a outcome of your intestine micro organism want time to regulate. That’s why novices should improve fiber progressively, allowing the digestive system to adapt without stress. You don’t want sophisticated cleanses or costly supplements to begin bettering intestine health. Building a stronger digestive system begins with simple, constant habits you presumably can weave into your daily routine. Even small changes—like consuming enough water or adding extra fiber—can make a big distinction over time. Dogs who struggle with nervousness usually feel stress and will manifest it by chewing on issues, licking their paws, or performing out in a harmful method.
This might be an indication that the indigestion is a symptom of one other problem, corresponding to irritable bowel syndrome, abdomen ulcers, or gallbladder illness. Carbonated beverages, corresponding to soda and glowing water, can lead to bloating and fuel as they introduce additional air into the digestive system. Replacing carbonated drinks with water or herbal teas can be gentler on the abdomen. But I’ve discovered that consuming them often really improves my digestion.
A 10,000-lux light field, used for 20–30 minutes after waking, can mimic the morning sun’s impact on your circadian rhythm. This helps help serotonin, enhance mood, and regulate your sleep-wake cycle, all of which indirectly benefit digestion. A widespread fable is that any sun publicity dramatically increases pores and skin cancer danger, but the actuality is extra nuanced. The greatest danger for melanoma comes from intermittent, intense sunburns, not from common, reasonable exposure. Consistent, quick durations of sun are far much less dangerous and permit the body to construct a wholesome tolerance.
When you are coping with vomiting, diarrhea, or abdomen flu, hydration turns into more than simply maintenance—it’s harm management. These situations rapidly deplete your body’s fluid and electrolyte reserves, which might shut down digestion altogether if not addressed. Despite frequent myths, consuming during meals doesn’t “dilute” stomach acid. Moderate fluid intake with meals can actually support breakdown and motility.
Read on to know the fiber benefits and in addition know a variety of the fiber deficiency illnesses. Chewing your meals correctly, avoiding carbonated drinks, quitting smoking and lowering chewing gums can help in lowering gasoline within the stomach. Poor digestion can be because of meals which are incompatible along with your physique or even due to life-style habits that hinder your physique’s capacity to digest the meals.
Regular bodily activity has multiple advantages for digestion, including enhancing gut motility and decreasing the chance of constipation. Probiotics are useful for selling the expansion of excellent bacteria within the gut, enhancing gut motility, and supporting overall digestive health. Women’s probiotics can also assist with UTIs and yeast infections. But that’s not all – chewing additionally stimulates saliva manufacturing, which accommodates digestive enzymes that assist in the breakdown of carbohydrates. By completely chewing your food, you give these enzymes a head begin within the digestion course of, making certain higher nutrient absorption and overall digestive help.
Certain habits, corresponding to smoking, extreme alcohol consumption, and late-night eating, may also be answerable for some common digestive issues. It is healthier to change these way of life factors to enhance your digestion and overall health. Processed foods can mess up your intestine’s micro organism and trigger inflammation. Fried fatty meals make digestion slower and may set off colon contractions.
Good digestion is essential for total well being, permitting your body to soak up vitamins efficiently and keep power ranges. However, certain foods can disrupt digestion, resulting in bloating, discomfort, acid reflux, and constipation. Factors like processed elements, excessive fats, sugar, and synthetic additives can decelerate digestion and trigger inflammation in the gut. Digestion lies on the core of Ayurvedic philosophy, contemplating it to be a pillar of total well being. The historical apply of Ayurveda supplies a complete method to help and enhance digestion through a mixture of dietary, lifestyle, and natural treatments. Let’s delve into the ideas and cures that Ayurveda offers to boost digestion and keep a healthy intestine.
Biking is an train that facilitates quick food motion by way of your digestive tract, making it an effective way to clean your stomach and improve digestion. Biking can also cut back the water misplaced in your stools, which will, in turn, improve digestion. Aerobic workout routines, like brisk strolling, help stimulate the muscles of the intestines, selling regular bowel actions and reducing the chance of constipation. Yoga posture exercise for cleaning the stomach also have an result on digestive well being by stretching the digestive tract and enhancing blood circulate to the abdominal area. When it involves how to enhance your digestion, there are tons of issues you are in a position to do to enhance your intestine well being and hold your digestive tract working smoothly.
Some individuals have problems with gassy foods like beans and sodas, or fatty items like fried meals and cheese. For others, acidic foods corresponding to citrus, espresso, tea, and tomatoes can spell bother. Research shows they may help in case you have diarrhea, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD).
This life-style is a major factor in nutrient deficiency, as analysis has linked indoor work and lengthy hours to lower vitamin D levels. According to the CDC, in 2011–2014, over 18% of the population was susceptible to vitamin D inadequacy, with 5% in danger for deficiency. Emerging analysis is drawing a direct line between this lack of sunlight and our intestine well being, revealing a powerful connection.
That means being conscious about the complete process and avoiding potential distractions like multitasking. Mindful eating consists of taking the time to be seated, to eat slow, breathe, look, and scent before you even take your first bites of food. I’m a registered dietitian (RD), food blogger, recipe developer, and cookbook author. I’m here that will assist you create scrumptious vegan meals and to nurture your relationship with food along the best way. Prevailing knowledge used to dictate that vegans needed to eat “complete” proteins at every meal by pairing meals together–rice and beans are a good example. Thanks for all the kind responses to the news of Adrienne Rich’s death, and the quote I shared.
When you’re underneath persistent stress, your body releases hormones like cortisol that can disrupt digestion, alter gut motility, and even shift the stability of your intestine bacteria. This is why stress often exhibits up as stomachaches, bloating, or adjustments in bowel habits. For newbies, the simplest step is to start your morning with a full glass of water earlier than coffee or breakfast. This jumpstarts digestion, rehydrates your body after a night’s relaxation, and units the tone for a healthier day.
Stress impacts not solely their behavior but their gut health as properly. An upset stomach can also trigger ache and anxiousness, which creates a vicious cycle in your dog. Prebiotics, like fiber, help develop the inhabitants of microbes residing in your canine’s intestine.
Try adding ginger to more recipes or minimize up contemporary ginger root to make a gut-soothing tea stuffed with health benefits. A good rule of thumb is to by no means have anybody food more than once a day or, even better, not more than once every three days. For instance, if you love leafy greens, have spinach at some point, kale the following, and collard greens the day after that before rotating back to spinach. You may find a way to use our cell functions to scan barcodes or take pictures of products or prescription bottles so as to create shopping lists or conduct transactions.
Your intestine microbiome—the trillions of bacteria residing in your intestines—plays a significant part in digestive health. A numerous microbiome aids digestion, strengthens your immune system, and reduces harmful irritation. Diet high quality, stress levels, and certain medicines can disrupt this delicate stability. With consistent follow of these gut health ideas, you can obtain optimum intestine operate.
Before you eat or whereas you’re making ready your meal, do several rounds of diaphragmatic breathing (especially if you are feeling emotional or stressed). This relaxes the nervous system and enhances blood flow to the digestive organs. It additionally permits you tune in to your physique to find a way to connect to what your physique really needs.
Probiotics are helpful micro organism that help keep the balance of intestine flora, selling clean digestion. Consuming meals like yogurt, kefir, sauerkraut, and kimchi can introduce these good micro organism into your system. Prebiotics, on the opposite hand, are types of fiber that help feed these probiotics. Foods corresponding to bananas, onions, garlic, and asparagus are nice sources of prebiotics.
(16) Regular physical exercise stimulates your gut’s natural motility, which helps stop constipation and improves nutrient absorption. When you pay attention to your hunger and fullness ranges, you’re more likely to eat in alignment along with your body’s wants. This prevents overeating, which may overwhelm your digestive system, and under-eating, which may go away your physique disadvantaged of important nutrients. Over time, mindful consuming fosters balance and sustainability in your food regimen. Fast consuming usually leads to swallowing air alongside together with your meals, which can irritate indigestion and trigger bloating. Mindful consuming counteracts this by encouraging slower, more controlled bites.
If digestive points persist, consulting a healthcare professional is all the time a good suggestion. By making good meals choices, you’ll have the ability to enhance digestion, prevent discomfort, and promote long-term intestine well being. No matter what your digestive health issues are, you’ll probably benefit from selecting whole foods over processed foods. Processed meals are meals which were changed by meals companies before you eat them.
Exercising before a meal can enhance metabolism and help prepare your body for digestion. However, intense exercise immediately before consuming may lower appetite. Light to average exercise after a meal, like going for a walk, can help digestion by selling blood move to the abdominal area.
Sleep is when your body and brain get to work on essential upkeep, and your intestine is a large part of that cleanup crew. Getting constant, high-quality sleep is like hitting the reset button for your whole digestive system. Peppermint oil also can ease indigestion by accelerating the food’s movement by way of your digestive system.
An “extra virgin” label signifies that the olive oil isn’t refined and subsequently of excessive quality. Vegetable oils like soy, corn, cottonseed, and canola are refined and processed, which suggests they not only lack taste but in addition vitamins. The good news is, supporting digestion with targeted, researched solutions, may be an effective way to enhance not only GI perform, but general well being and wellness. Here are some of the most effective strategies that may make a difference to enhance digestive and long-term well being.
These six choices depend on light fibers, heat textures, hydration-rich bases, and simple elements your digestive system is aware of how to deal with. Your intestine doesn’t demand perfection.It simply desires a steady supply of the meals that assist its little ecosystem thrive. That’s where prebiotics and probiotics are available in — the gut’s longtime partners.
Building these habits into your routine creates a foundation for lasting health and vitality. Quitting smoking and moderating alcohol consumption are essential steps towards improving digestive health. To ease the transition, exchange these habits with more healthy alternate options, like herbal teas or flavoured sparkling water. Seek support, whether or not via sources, teams, or a health skilled. Prioritizing relaxation advantages digestion strengthens the immune system, improves vitality levels, and enhances psychological focus. A well-rested physique is better equipped to take care of optimal intestine health.
By prioritizing intentional pacing, people can transform their eating habits and improve their total well being outcomes. Research indicates a major connection between chewing and gut health, notably in relation to nutrient absorption and the role of saliva in digestion. Effective chewing enhances the breakdown of food, facilitating the release of vitamins which may be essential for the physique.
By contrast, if you eat slowly and calmly, your parasympathetic nervous system kicks in, making ready your stomach and intestines to process food effectively. Regular physical exercise promotes wholesome digestion by stimulating the muscle tissue of your digestive tract, improving the passage of food by way of your system. Exercise also helps preserve a wholesome weight, which may scale back the risk of digestive issues like acid reflux disorder and constipation. Healthy fat, such as those from avocados, olive oil, and omega-3-rich meals (like salmon and flaxseeds), can help cut back intestine irritation and support overall digestive health. By incorporating these aware consuming strategies on how to digest meals higher, older adults can take vital steps toward improving their digestion and general digestive health. Remember that every digestive system is unique, and what works for one person may not work for another.
By incorporating these meals regularly, you’ll have the ability to enhance gut microbiome balance and assist long-term well-being. Certain probiotic, prebiotic, fiber-rich, and anti inflammatory foods can support digestion, strengthen immunity, and preserve a balanced microbiome. Here are a few of the finest foods for gut health, backed by science. Many factors—such as food regimen, stress, lack of sleep, and antibiotic use—can disrupt the balance of intestine micro organism, leading to discomfort and long-term well being issues.
Stress activates the “fight or flight” response, which diverts blood away from the digestive system and reduces the efficiency of digestion. Over time, this will result in digestive disorders, similar to acid reflux, indigestion, or irritable bowel syndrome (IBS). Drinking sufficient water all through the day additionally helps your pancreas perform effectively.
The act of chewing triggers the relaxation of your gastrointestinal system. Your lower abdomen muscular tissues will loosen up and launch meals and your pancreas will produce enzymes and bicarbonate. Nutrient extraction can be impaired in case your food isn’t adequately chewed. Undigested pieces of meals may also serve as meals for bacteria in your colon, leading to bacterial overgrowth and toxicity. The look, style, scent, and texture of food help put together your intestine for digestion. Savour each bite instead of absent-mindedly snacking while looking at your telephone.
What’s true is that researchers and medical professionals are continuing to find that strong gut health goes way past digestion. You’ve obtained an entire colony of microbes inside your body working the present. They do, actually, have an effect on how swollen or gassy you’re feeling after consuming, however in addition they play a role in your immunity, coronary heart well being, temper, and more.
A well-hydrated pancreas can produce sufficient digestive enzymes to break down meals properly. Aim to drink no much less than 8 glasses (about 2 liters) of water daily, however this quantity could must be adjusted relying on particular person factors similar to exercise degree and climate. Your digestive system depends on adequate hydration to course of meals, take up nutrients, and expel waste. Dehydration can slow down digestion, leading to constipation and digestive discomfort. The pancreas produces digestive enzymes that break down fats, so consuming wholesome fat in moderation is crucial. Choose sources of unsaturated fats, corresponding to olive oil, avocados, nuts, seeds, and fatty fish (like salmon, sardines, and mackerel).
Chewing fennel seeds after meals can cut back gas and bloating, whereas apple cider vinegar diluted in water might assist stimulate digestion. Eating in a rush or while distracted can lead to overeating and poor digestion. Mindful consuming helps you tune into your body’s starvation cues and promotes better digestion. Stress affects greater than your mental health—it also impacts your digestive system. High stress ranges can result in abdomen pain, indigestion, and even irritable bowel syndrome (IBS). Most of us lead hectic, fast-paced lives, so it’s understandable that we’d attempt to rush our meals.
If you’re experiencing a flare-up of an underlying GI condition, corresponding to ulcerative colitis or Crohn’s illness (both of that are types of IBD), your GI tract is most likely going inflamed. This irritation can lead to a bunch of symptoms related to your condition, and addressing it will be crucial in enhancing your gut health. Whole foods—minimally processed and highly nutritious—have been linked to numerous health benefits. What’s more, analysis has proven that nutrient-rich diets could assist defend towards digestive disorders.
▸ It’s no secret that ingesting water is essential for your total well being and well-being, and it immediately impacts your gut health, too. That said, working to improve your gut well being isn’t necessarily the reply to every single health woe you have…and not everyone has a gut problem in the first place. But wellness fanatics, in many instances, have been making things waaay extra sophisticated than they must be in phrases of how to improve your gut well being naturally.
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Your doctor can help to identify if you have one other situation that needs remedy, such as ulcers or IBS. Have you ever considered the heightened sluggishness in digestion at night and the overall improvement all through the day? That is as a outcome of Ayurveda believes Agni follows the sun’s cycles and is strongest at midday and weakest at nighttime. But understand that being simple doesn’t mean these aren’t effective. Recognise that every particular person has a special digestive system; hence, they could be burdened with different foods.
Incorporating constant movement into your routine can cut back irritation, improve gut perform, and promote overall wellness. Regular physical activity is a strong booster for digestive health. Movement helps lower cortisol ranges whereas stimulating peristalsis, the rhythmic muscle contractions that propel meals via your digestive tract. People who have interaction in regular moderate exercise usually expertise fewer digestive flare-ups.
Here are a few common forms of intestine issues I see a lot in my telehealth apply. Both ginger and dandelion are also components in my specialized supplement mix Balance, which also helps to support mind-body leisure. Digestive bitters are herbs like burdock root, bitter melon, and dandelion that stimulate the manufacturing of digestive enzymes. You can discover digestive bitters in natural tincture kind, however I love adding bitter greens into soups, salads, and stir-fries. There are many ways to check out the practice, such as fasting each night for no less than 12 hours, alternating days, or fasting twice a week.
Chewing food for better digestion is extra than just breaking down food into smaller pieces—it’s the primary crucial step in the whole digestive process. When we chew, it signals our digestive system to begin making ready for the duty of breaking down and absorbing nutrients. The act of chewing stimulates saliva production, which is filled with digestive enzymes like amylase and lipase. These enzymes begin to digest carbohydrates and fats proper within the mouth, permitting the abdomen to work extra effectively when the meals arrives. Proper chewing food for better digestion sets the stage for every little thing that occurs in the digestive tract, making it essential for anyone looking to enhance their digestive well being.
For extra assist, check with what fiber is finest for gut health to fine-tune your intake. Make positive you might be getting loads of fiber in your food regimen, but don’t go from eating very little fiber to plenty of fiber overnight as that may result in gastrointestinal issues. Instead, add extra high-fiber foods into your food plan slowly and drink loads of water with them. While fibre is essential for digestive well being, consuming too much fibre, especially insoluble fibre found in bran and entire grains, can result in constipation and bloating. Gradually growing fibre consumption and ingesting loads of water can help in better digestion.
Chewing performs a big role in weight administration and urge for food control. Research indicates that efficient chewing advantages include enhanced satiety signals due to extended publicity of meals to style receptors, which aids in appetite regulation. Additionally, thorough mastication increases the release of digestive enzymes, selling higher nutrient absorption. The question of ideal chewing frequency stays a topic of interest amongst nutritionists.
According to a 2019 research in rodents, garlic might enhance gut microbiome variety and improve gut well being. Reducing the quantity of processed, sugary, and high fat foods that you eat could lead to higher gut well being. Gaining or shedding weight with out altering your diet or train habits may point out an unhealthy intestine. An imbalanced gut can impair your body’s capacity to absorb nutrients, regulate blood sugar, and retailer fats.
Kefir’s unique ingredient — “grains” created from yeast and bacteria — appear to improve digestion and reduce inflammation in your gut. While probiotics naturally happen in your intestine, boosting your intake via meals like yogurt can ease digestion (1, 3). But when you have digestive points or simply took antibiotics, a probiotic supplement might assist. Together, these choices create a powerful base for a gut-healing food plan. Try mixing and matching them to build meals your gut will love. If you spot these indicators early, you can take simple steps to feel better quick.
Fiber is essential for digestion and regular, easy-to-pass bowel movements. It prevents a host of digestive points together with IBS, hemorrhoids, and diverticulosis. Naturally, high-fiber foods include beans, lentils, edamame, split peas, whole grains, broccoli, berries, and pears. Choosing whole meals means opting for the least-processed model every time attainable.
Miscommunication along the gut-brain axis can even trigger issues with motility, which suggests the motion of meals and waste through the GI tract. Miscommunication can even result in visceral hypersensitivity, when our internal organs trigger us pain just from doing their on a regular basis jobs. The greatest methods to enhance your digestive well being will rely on your particular signs, any underlying conditions, your way of life factors, and extra. In this text, we’ll explore components of GI health, factors that have an result on the GI tract, and what you are able to do to have your healthiest gut yet. Discover the key variations between GERD and hyperacidity, their symptoms, causes, and efficient management ideas.
By gauging your hunger ranges on a scale of 1-10, you’ll have the ability to keep away from eating out of behavior or emotional triggers. Let’s face it—life can really feel like a never-ending marathon, and meals often turn out to be casualties of our busy schedules. However, dashing through meals can disrupt the digestive process and leave you feeling unsatisfied. No matter the place you might be, put each ft on the ground and wiggle your toes forwards and backwards, up and down. This connects your mind back into your body, helps to sluggish your heart price respiratory, and prompts your parasympathetic (rest This might sound too easy to be highly effective, however trust me—it works.
The best place to begin your intestine well being journey is with what you place on your plate. To make it simple, I’ve put collectively a fast information to the foundational foods that will get you began heading in the proper direction. They’re also filled with beta-glucans that cut back inflammation and increase coronary heart well being. Almonds, walnuts, and pistachios are high in healthy fats and fiber. They promote coronary heart and intestine health and assist in weight administration.
These kinds of meals also contain additives that can trigger stomach upset in some folks and contribute to poor well being. In the stomach, an enzyme called pepsin helps to break down proteins into smaller particles. Stomach acid additionally performs an necessary function in preventing food-borne illness as it kills any bacteria or viruses which will have been present within the meals. This article looks at the digestive process and potential digestive problems and recommends methods to enhance digestion. Exercise enhances gut microbiome diversity, will increase SCFA manufacturing, improves nutrient utilization, and modulates neural and hormonal pathways, enhancing intestinal barrier integrity. The parietal cells in the abdomen lining produce intrinsic issue that helps take up vitamin B12, whereas the chief cells secrete pepsin, a protein-digesting enzyme.
Drinking the really helpful quantity of water every day and consuming water-rich meals might help ensure sufficient hydration. One of the best methods to advertise gut health is following a balanced diet. Many research have found that not eating a balanced food plan could cause or worsen digestive problems. Take notes after meals, snacks, and drinks, highlighting any following digestive issues.
From staying hydrated to incorporating probiotics into your routine, these tips will assist you to in your journey to better digestion and general intestine wellness. By making a number of small modifications to your lifestyle and diet, you possibly can assist your digestive system and expertise improved well-being. Identifying and managing meals sensitivities or intolerances (e.g., gluten, dairy) might help reduce gut irritation and improve overall intestine well being. Unfortunately, poor sleep impacts extra than simply your gut microbiome.
This info empowers you to make knowledgeable modifications and provides clear knowledge to share with a healthcare skilled if wanted. If you discover persistent points like unintentional weight reduction or nightly pain, seeing a clinician is important. Simple respiratory exercises can shift your nervous system from a “fight-or-flight” state to a “rest-and-digest” mode. Slow, diaphragmatic breathing boosts “vagal tone,” which is crucial for regulating digestion. Let’s explore some easy tricks to promote higher digestion and allow you to feel your greatest. Food may even not assimilate and you would turn out to be deficient particularly minerals and nutritional vitamins.
Food sensitivities and intolerances play a massive role in IBS signs. Some of the commonest culprits are gluten, dairy, sugar, and alcohol (the meals we advocate eliminating throughout Prescribe 20). Plus, working with a nutritionist or doing a gaggle elimination problem (like P20) can make it a lot easier and more pleasant. Pasteurization, cooking and meals manufacturing destroys the natural enzymes in meals that assist us to digest and take up the vitamins, minerals and vitamins in our food. Introduce more raw, unprocessed foods to each meal to rebalance your digestive system.
You should be conscious of the different types, causes, symptoms and treatment approaches of brain tumour to have the ability to sort out it well. Pacemakers are remarkable devices which have transformed the management of coronary heart rhythm problems. By delivering electrical impulses to the center, they make positive that it beats at an applicable price.
Prioritize getting 7-9 hours of quality sleep each night to help gut health. Download Camille’s free sleep information to get your best sleep ever. A sensible information to gut-friendly fall detox recipes that help digestion utilizing seasonal whole foods and heat, grounding meals. Improving digestive well being begins with understanding and implementing these practical suggestions. Each step, from diet changes to emphasize administration, contributes to a extra muscular digestive system and higher general well-being.
To support intestine function and fluid stability, opt for water-rich foods (like watermelon or cucumber) or clear broths. We all love celebrating special moments with scrumptious food, but overindulging in junk or heavy meals can pressure our digestive system. Poor digestion can result in uncomfortable symptoms like bloating, gas, nausea, or even diarrhoea. Alana Macfarlane is a presenter, DJ, writer and co-founder of The Gut Stuff with her twin sister, Lisa.