Good digestion depends on small habits that are being put into practice daily. Experts revealed to Real Simple six simple things that all people can put into practice and that make a big difference.
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20/08/2026
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Icradle, cramps and other unpleasant symptoms appear when digestion is not happening as it should.
The good news is that it is possible to improve this process with small habits. Nutrition experts have revealed to the Real Simple six ways to improve digestion.
1. Chew the food well
“The act of chewing is medical,” says Hector Perez, a bariatric physician and surgeon. “There is evidence in the gastrointestinal physiology that proper chewing increases beneficial signs, improves gastric emptying patterns and even changes the composition of the microbiota over time,” he says.
In addition to chewing well, nutritionist Dawn Menning highlights the importance of focusing on other aspects. “Eat slowly, until you feel 80% satisfied and avoid eating too late,” he says.
2. Respect your circadian rhythm
Although it is important to avoid evening meals, it is also important to distribute them throughout the day. “Digestion is more than simply passing food through a tube, involves time, coordination, microbial ecology and neural regulation,” Perez says.
“ Research shows that the enteric nervous system of the intestine works better when we respect the circadian rhythms, consuming more calories early in the day and maintaining a consistent eating routine.”.
3. Eat when you feel relaxed
You can improve your digestion if you eat when you are relaxed (or in a parasympathetic state). “The parasympathetic nervous system is known as a state of ‘rest and digestion’ for a good reason,” says physician Shylah Schauer. “It allows the body to better digest food and helps in the absorption of nutrients and minerals”.
4. Include more fibres
To optimize digestion include a variety of dietary fibers in your diet, but do so gradually. “It is recommended to consume at least 30 different types of plants per week to diversify the intestinal microbiota,” says Schauer.
“ This diversity of fibers not only helps in the formation and motility of stools, but also feeds the healthy intestinal microbiota, strengthens the cellular lining of the intestine and reduces inflammation”.
Foods rich in fibers, such as vegetables, fruits, whole grains, beans and lentils, can promote intestinal regularity, prevent constipation and strengthen the digestive system.
5. Avoid bowel cleaning and detoxification
Although many intestinal detox diets are trendy, experts advise against them. “Detox teas, so-called shots for intestinal health and antimicrobial cleaning can eliminate beneficial microbes and stop metabolic signaling,” Perez said.
If you need to modulate your microbiome, do so with gradual and structured changes, such as dietary changes, specific prebiotics and probiotics with proven efficacy for specific symptoms.
6. Move and stay hydrated
Keeping hydrated and moving the body regularly may seem obvious, but both play an important role in the proper functioning of the digestive system.
“Drinking a lot of liquid throughout the day helps in digestive functions,” Menning says. “ Regular exercises, especially after meals, can help increase blood flow to the intestines and favor digestion”, complete.