Boost Your Digestive Health with These Simple Tips

By Leah Barack, Gut Health Expert & Functional Nutritionist

Boost your digestive health with these simple, effective tips. Learn how to reduce bloating, improve constipation, and support your gut naturally with functional nutrition.

Struggling with bloating, sluggish digestion, or unpredictable bathroom habits? You're not alone. Many people deal with gut discomfort daily — but the good news is, your digestion can improve with a few small, consistent changes. Let’s dive into simple, science-backed ways to boost your digestive health naturally.

1. Start Your Day with Warm Lemon Water

A glass of warm lemon water first thing in the morning can help stimulate digestion and wake up your gut. It acts like a gentle flush for your digestive system, encouraging your body to eliminate waste more efficiently.

✔ Bonus: Add a pinch of sea salt for natural electrolytes.

2. Chew Your Food Thoroughly

Digestion starts in your mouth — not your stomach! Chewing well breaks down food into smaller particles, making it easier for your body to absorb nutrients and reducing the chance of bloating or gas. Aim for 20–30 chews per bite.

3. Eat Gut-Friendly, Fiber-Rich Foods

Fiber supports regular bowel movements and feeds the good bacteria in your gut. Include foods like:

• Chia seeds

• Oats

• Cooked greens

• Lentils

• Berries

• Ground flaxseeds

If you're feeling constipated or bloated, gradually increase your fiber (and water!) to avoid discomfort.

4. Add Bitter Foods Before Meals

Bitter foods like arugula, dandelion greens, and lemon help trigger digestive enzyme production and bile flow, which improves digestion and reduces bloat. A few bites of a bitter salad before meals can make a big difference.

5. Stay Hydrated (But Sip, Don’t Gulp During Meals)

Water is key for smooth digestion and regular poops. But avoid chugging large amounts of liquid with meals, which can dilute stomach acid and slow digestion. Instead, sip throughout the day and hydrate between meals.

6. Get Moving to Get Things Moving

Gentle movement like walking, yoga, or stretching can help relieve bloating and constipation by stimulating intestinal motility. Even a 10-minute walk after a meal can support digestion and reduce that “heavy” feeling.

7. Manage Stress to Support Gut Health

Your gut and brain are deeply connected. Chronic stress can disrupt digestion, slow motility, and increase bloat. Prioritize daily stress relief practices like:

• Deep breathing

• Journaling

• Time in nature

• Meditation

8. Listen to Your Body

No one-size-fits-all plan exists for digestion. Pay attention to how different foods make you feel. If certain meals leave you bloated, gassy, or constipated, it's worth working with a practitioner to uncover food sensitivities, gut imbalances, or deeper issues like SIBO or IBS.

You Don’t Have to Live with Gut Issues

Whether you're dealing with chronic bloating, constipation, or just want to feel lighter and more energized, functional nutrition can help get to the root.

I offer 1:1 support for women struggling with gut issues, especially constipation and bloat.

Let’s work together to get your digestion back on track — book your Free Fit Call here and start feeling better from the inside out.