Exercise can prevent constipation and increase the speed of digestion by decreasing the amount of time food stays in the large intestine, thereby limiting the amount of water absorbed from the stool back into the body. [3] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Movement also helps stimulate the natural contractions of the smooth muscle in the digestive tract, expediting the breakdown of food. Wait at least an hour or so after you eat before exercising in order to allow your body’s natural blood supply to concentrate in the digestive system, rather than fueling the heart and other active muscles.
Don’t fall asleep immediately after eating, wait 2-3 hours to ensure your body has had adequate time to digest. [5] X Expert Source Peter Gardner, MDBoard Certified Gastroenterologist Expert Interview. 25 August 2020
Water also softens stool, helping prevent constipation. Additionally, water is crucial to your body’s effective use of dietary fiber, a crucial component of digestion. [9] X Expert Source Muhammad Khan, MD, MPHBoard Certified Gastroenterologist Expert Interview. 24 August 2021.
Fiber works by absorbing water, adding weight and mass to your stool. For this to work, adequate (and sometimes increased) water consumption is also needed. Otherwise, constipation can occur. Some high-fiber foods include whole-grain products, fruits, vegetables, legumes, nuts, and seeds. As a rule of thumb, an adult should eat around 25 to 30 grams of fiber per day. [12] X Expert Source Muhammad Khan, MD, MPHBoard Certified Gastroenterologist Expert Interview. 24 August 2021.
Encourages the growth of good bacteria, due to its naturally occurring live cultures. Decreases the length of time it takes to recover from infections, as well as lessens the immune system response in people with irritable bowel syndrome. Speeds the time that food takes to go through the bowel.
Ginger has been shown to increase muscle contractions in the stomach, helping to move food to the upper small intestine faster. [15] X Research source
Your stomach finds these foods hard to digest, and slows the entire digestive process. [18] X Research source Examples of high-fat and fried foods include processed meats, french fries, ice cream, butter, and cheese. [19] X Expert Source Muhammad Khan, MD, MPHBoard Certified Gastroenterologist Expert Interview. 24 August 2021.
Red meat is high in fat, so the body takes longer to process it. Red meat is rich in iron, which can also lead to constipation.
In the US, the Food and Drug Administration (FDA) does not regulate probiotic supplements as a drug, there are certain things that you should look for when choosing a probiotic supplement. Make sure that you can find the following information on the label: genus, species, and strain of the probiotic (such as Lactobacillus rhamnosus GG) number of organisms that will be alive by the use-by date dose company name and contact information The types of different probiotic strains within the supplement are very important. Some people react to certain bacteria strains better than others. For this reason, a probiotic with several different strains should be chosen.
Digestive enzymes are created by four glands in the human body, primarily the pancreas. [30] X Research source Although some alternative healthcare specialists and producers of nutritional supplements argue for the benefits of enzyme supplements, many doctors say more human studies are necessary to determine their potential effects. Some commonly sold supplements are: Lipase. Lipase aids in the digestion and absorption of fat. [31] X Research source Papain. Papain is said to be useful in the digestion of proteins. [32] X Research source Lactase. Lactase aids in the digestion of lactose, the protein found in dairy products. Individuals who have low natural levels of lactase are considered lactose-intolerant. [33] X Research source
Bitters are not proven to have a positive effect on digestion, and there has been very limited research done on their efficacy.
