Natural Ways to Improve Digestion and Gut Health

Good digestion is essential for feeling your best. When your gut is out of shape, it can affect everything from your energy levels to your mood. 

But you don’t need a complete overhaul to improve things — small, simple changes to your diet and habits make a big difference.

Today, we’ll discuss easy ways to support digestion, from the foods you eat to lifestyle choices that can keep things running smoothly. Whether you're dealing with digestive discomfort or want to feel better daily, these tips are a great place to start.

Did you know? Supplements can also play a role in boosting gut health. Certain nutrients and compounds help support digestion and balance your gut microbiome. 

The Role of Diet in Gut Health

It’s no secret that what you eat plays a massive role in how your gut functions. 

The right foods help keep everything running smoothly, while the wrong foods can cause discomfort — going as far as disrupting the balance of good bacteria in your gut! [1]

So, let’s look at two key components of a gut-friendly diet: fibre and fermented foods.

Fibre: The Foundation of a Healthy Gut

Fibre is an essential nutrient for gut health, as it adds bulk to stool and promotes regular digestion [2,3]. 

There are two fibre types, soluble and insoluble, which play essential roles in digestion [4]. 

Soluble fibre dissolves in water, aiding nutrient absorption, while insoluble fibre helps move food through the digestive system more efficiently. 

Fermented Foods and Probiotics 

Fermented foods are another great way to support gut health. Foods like yoghurt, kimchi, sauerkraut, and kefir are rich in probiotics — beneficial bacteria that help maintain the balance in your gut [6]. These probiotics help break down food and make nutrients more accessible to your body.

Fun fact: Incorporating more fermented foods into your diet isn’t complicated. Add yoghurt or kimchi to your meals, or make your fermented vegetables at home. The secret is adding small amounts daily so you can make a noticeable difference over time.

Hydration and Digestion

Staying hydrated is one of the easiest and most effective ways to support digestion. Water is vital in breaking down food and helping your body absorb nutrients. 

Without enough water, your digestive system will slow down, leading to constipation [7].

If you feel backed up, drinking more water can help you get moving again. A good rule of thumb is to aim for at least 8 glasses of water daily (but this isn’t necessarily based on science) [8]. If you're active or live in a hot climate, you might need more.

Try carrying a water bottle and sipping regularly to make hydration a habit. You can also hydrate with foods that have high water content, like fruits and vegetables. For an extra boost, add a slice of lemon to your water for flavour, or try herbal teas to mix things up.

Lifestyle Habits for a Healthier Gut 

While diet is a big part of gut health, your lifestyle habits also play an important role in how well your digestive system works. Stress, physical activity, and even sleep can all impact your gut. Let’s look at some key habits that can help support a healthier gut.

Managing Stress for Better Digestion 

Did you know that stress can mess with your digestion? It’s true! There’s a strong connection between your brain and your gut; stress can cause issues like bloating, stomach cramps, and even constipation [9]. 

When you're stressed, your body’s “fight or flight” response slows down digestion and throws off the balance of bacteria in your gut [10].

Finding ways to manage stress can help keep your digestive system in check. Simple techniques like deep breathing, meditation, or even a few minutes of stretching can make a big difference. 

Exercise is another excellent stress-buster — it releases endorphins, which can help improve digestion and your overall well-being [11].

The Importance of Movement 

Speaking of exercise, staying active is one of the best things you can do for your gut. Physical activity helps move food through your digestive system [12]. 

Plus, regular exercise promotes the growth of beneficial gut bacteria, keeping your microbiome healthy [13].

You don’t need to run marathons to see the benefits. Simple activities like walking, yoga, or core-strengthening exercises can support digestion and overall gut health [14]. Aim for at least 30 minutes of moderate activity most days of the week to keep your gut (and the rest of you) in good shape.

Natural Supplements for Gut Support

Even with a balanced diet and healthy lifestyle, sometimes your gut needs extra support. That’s where supplements come in. 

The proper nutrients can help strengthen your gut lining, support digestion, and keep your microbiome balanced. 

Let’s look at some key supplements that can make a difference.

Key Nutrients for a Healthy Gut

• L-Glutamine. This amino acid helps maintain the integrity of your gut lining, which is crucial for preventing digestive issues and inflammation [14].

• Digestive Enzymes. These enzymes help break down food more efficiently, making it easier for your body to absorb nutrients and reducing bloating or discomfort after meals [15].

• Prebiotics. Think of these as food for your gut bacteria. Prebiotics help nourish the good bacteria in your microbiome, promoting long-term balance and digestive health [16].

Adding these to your routine is especially helpful if you struggle with bloating, irregular digestion, or food sensitivities.

The Ultimate Gut Health Trio: Balance, Detox, and Digest

The Gut Health Bundle combines 3 powerful supplements to support digestion, reduce bloating, and strengthen your gut lining.

By taking these supplements together, you get excellent support for gut balance, detoxification, and digestion — making it easier to maintain a healthy gut.

Daily Gut Health Routine: Simple Changes for Lasting Results

A few daily habits can support digestion and gut health. Here’s a routine with easy ways to keep your gut functioning well:

Morning

• Start your day with a glass of water to kick start digestion and stay hydrated. Aim to sip water throughout the day.

• Eat a fibre-rich breakfast like oatmeal with berries or a smoothie with flax seeds.

• Take Multispore Plus to support gut balance first thing in the morning.

Afternoon

• Eat fermented foods like yoghurt, kimchi, or sauerkraut to boost beneficial bacteria.

• Go for a short walk after lunch to support digestion and gut motility.

Evening

• Take Activated Charcoal if you’ve eaten something heavy or feel bloated.

• Have a balanced dinner with lean protein, healthy fats, and fibre-rich veggies.

• Wind down with stress-reducing activities like meditation or deep breathing before bed.

Bonus Tip

• 1 heaped scoop of Ultimate Collagen Peptides can be added to your coffee, tea, or smoothie daily for extra gut lining support.

Your Gut, Your Health: Take the Next Step

Taking care of your digestion significantly impacts how you feel daily. By making minor changes to your diet, staying active, and adding the right supplements, you can support your gut health in the long run.

For more tips on nutrition and wellness, check out the other posts on our Love Life Supplements blog. And if you're ready to take your gut health to the next level, consider subscribing and saving on high-quality supplements. We make it easy with our 4-step subscription process, so you never run out of what you need.

Finally, sign up for the Love Life Supplements newsletter today to stay updated on the latest health tips, product launches, and exclusive discounts. Your gut (and your future self) will thank you.

See you soon!

References

 

[1] https://www.healthline.com/nutrition/8-things-that-harm-gut-bacteria

[2,3] [4],[5] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983#:~:text=Insoluble%20fiber.,don't%20regularly%20pass%20stool.

[6] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065#:~:text=Probiotics%20are%20foods%20or%20supplements,as%20food%20for%20human%20microflora.

[7] https://www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation

[8] https://www.healthline.com/nutrition/8-glasses-of-water-per-day

[9] https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/stress-stomach-pain-when-to-see-a-doctor

[10] https://caps.byu.edu/stress-and-the-digestive-system#:~:text=When%20the%20stress%20response%20is,and%20decreasing%20secretions%20for%20digestion.

[11] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20increases%20your%20overall%20health,%2Dgood%20neurotransmitters%2C%20called%20endorphins.

[12] [13] https://granitegastro.com/the-role-of-exercise-and-movement-in-digestive-health/#:~:text=Regular%20movement%20can%20prevent%20constipation,pass%20through%20the%20digestive%20tract.

[14] https://pmc.ncbi.nlm.nih.gov/articles/PMC5454963/

[15] https://www.hopkinsmedicine.org/health/wellness-and-prevention/digestive-enzymes-and-digestive-enzyme-supplements

[16] https://pmc.ncbi.nlm.nih.gov/articles/PMC10773664/#:~:text=1.5.&text=Prebiotics%20are%20the%20compounds%20that,the%20growth%20of%20harmful%20bacteria.

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