Easy Steps to Improve Digestion
September 8, 2025
Uncomfortable gastrointestinal symptoms are unfortunately very common. Many people suffer from constipation, diarrhea, bloating, acid reflux, etc. If this is something you relate to, there are some tricks you can try to potentially alleviate this. As a disclaimer, these are generic suggestions. If you have been experiencing chronic GI concerns without relief, I recommend consulting a gastroenterologist and a dietitian who specializes in GI conditions.
Have small, frequent meals throughout the day
It is recommended to eat every 3-5 hours to support regular digestion. If someone is going long hours (5+ hours) without eating this could slow down the rate of digestion, potentially causing constipation. There is also more stress on the digestive tract if these meals are large and the person is eating past the point of comfortably full.
Include fiber at meals and snacks
Fiber helps add bulk to stools and move stools through the digestive tract. Women should aim for at least 25g and men should aim for at least 38g of fiber each day. On average, most Americans are not eating this recommended amount. Fiber intake in the diet can be improved by adding in whole grains, legumes, nuts, seeds, fruits, and vegetables to meals and snacks. At meals, I recommend having a starch with fiber plus some color (fruit or vegetable). For example, instead of having a meal with white rice and chicken switch it to brown rice, chicken, and broccoli.
Here are some fiber-rich snack ideas:
-Peanut butter on whole grain toast
-Berries and mixed nuts
-Greek yogurt with chia seeds and berries
-Carrots and hummus
-Oatmeal energy bites
Be mindful at mealtimes
So many of us live such busy lives and the workday may not lend itself to a proper lunch break. As a result, people are having lunch while working and are not focusing on the food that they are eating. When the brain is focused on getting a task done it has trouble also paying attention to the food being consumed. In order to give the body signals that it is time to “rest and digest” it is best to stop working (even if it is just for 5-10 minutes) to pay attention to the food and give the brain a strong message that it is time to relax and digest the food. Chewing the food thoroughly and checking in with hunger/fullness cues can also help with “rest and digest” signals.
Track food and GI symptoms
If the above tips do not help, it may be useful to log your meals and GI symptoms in a journal or mobile app to see if there is a specific food that triggers your symptoms. Working with a dietitian who specializes in GI concerns can be useful with this step. Many GI symptoms are the result of infrequent mealtimes, lack of balance of nutrients, and rushing through meals. Take this as a reminder to build a consistent meal schedule and slowdown at mealtimes.
