15 Ways to Improve your Digestive Health & Wellness

Khirul Alam
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Improve your Digestive Health

Maintaining a healthy digestive system is crucial for overall well-being. Our food choices and lifestyle habits greatly impact the efficiency of our digestive system. By following a few simple guidelines, we can optimize our digestive health and enjoy a better quality of life. In this article, we will explore the essential factors that contribute to a well-functioning digestive system.


Well-Cooked and Warm Food

1) The Importance of Well-Cooked and Warm Food

  • Consuming well-cooked food ensures that the nutrients are easily absorbed by our bodies.
  • Warm food aids digestion by stimulating the production of digestive enzymes.
  • Opt for steaming, baking, or boiling methods of cooking to preserve the nutritional value of the food.


2) Choosing Whole Wheat and Rice

  • Whole wheat and rice provide essential dietary fiber that aids in proper digestion.
  • These unprocessed grains promote regular bowel movements and prevent constipation.
  • Avoid refined and polished versions of wheat and rice, as they lack essential nutrients.

Whole Wheat and Rice

3) Minimizing the Use of Fine Flour and Polished Rice

  • Fine flour and polished rice have undergone extensive processing, resulting in reduced nutritional value.
  • These processed grains may lead to digestive issues such as bloating and gas.
  • Replace them with whole grain alternatives for better digestive health.

4) Reducing the Consumption of Fried Foods

  • Fried foods are often high in unhealthy fats and can lead to digestive discomfort.
  • Excessive consumption of fried food may contribute to weight gain and digestive disorders.
  • Opt for healthier cooking methods such as baking, grilling, or sautéing.

Fried foods are often high in unhealthy

5) Incorporating Buttermilk and Curd in the Diet

  • Buttermilk and curd are probiotic-rich foods that promote a healthy gut microbiome.
  • Probiotics aid in digestion and help maintain a balanced digestive system.
  • Include these fermented dairy products in your diet for improved digestive health.

6) Emphasizing the Consumption of Vegetables and Seasonal Fruits

  • Vegetables and fruits provide essential vitamins, minerals, and fiber necessary for proper digestion.
  • Raw and cooked vegetables offer different benefits, so include a variety in your meals.
  • Seasonal fruits offer natural enzymes and nourishment, aiding in digestion.

Vegetables and Seasonal Fruits

7) The Importance of Proper Chewing

  • Chewing food thoroughly promotes the release of digestive enzymes in the mouth.
  • Adequate chewing breaks down food into smaller particles, facilitating better digestion.
  • Take the time to savor each bite and chew food properly for optimal digestion.


8) Maintaining a Proper Meal Gap

  • Allow a gap of 5 to 7 hours between meals to give your digestive system ample time to process the food.
  • Avoid eating or drinking any liquids (except water or buttermilk) between meals.
  • This gap allows your digestive system to rest and function more efficiently.

Maintaining a Proper Meal

9) Giving the Stomach Adequate Rest

  • Just like any other machine, the stomach also requires rest for optimal functioning.
  • Consider taking one or two meals a week consisting only of fruits, fruit juices, or boiled water.
  • This rest period allows the digestive system to rejuvenate and aids in detoxification.

10) Tuning in to Nature's Signals

  • Nature provides subtle signals to indicate fullness, such as belching or feeling satisfied.
  • Respect these signals and avoid overeating, as it can strain the digestive system.
  • Overeating beyond these signals can lead to digestive discomfort and other health issues.


11) Adapting to Seasonal Changes

  • Our dietary needs vary with each season, and it's important to adjust our food choices accordingly.
  • Incorporate seasonal fruits and vegetables to benefit from their natural nutritional profile.
  • Aligning our diet with nature's cycles supports optimal digestive health.

12) Preserving the Digestive Fire

  • The digestive fire in our stomach plays a crucial role in breaking down food.
  • Enhance this fire by incorporating ginger, pepper, and bitter-tasting foods into your diet.
  • Regular exercise and exposure to sunlight (sunbath) also contribute to maintaining a healthy digestive fire.

13) Avoiding Cold Water and Cold Drinks

  • Cold water and cold drinks can weaken the digestive fire and hinder proper digestion.
  • These icy beverages put an additional burden on the digestive system.
  • Opt for warm or room temperature water to support efficient digestion.

Avoiding Cold Water and Cold Drinks


14) The Benefits of Sprouted Pulses

  • Sprouted pulses provide a nutritious and easily digestible source of protein.
  • Mix sprouted pulses with sesame, groundnut, raw cabbage, or jaggery for added flavor and benefits.
  • However, for those aiming to reduce weight, it is advisable to avoid dates, dried grapes, or jaggery in this combination.

15) Recognizing the Signs of Proper Digestion

  • After a meal, you should feel energetic, light in body, and capable of engaging in physical activities.
  • Feeling heavy, sleepy, or dull may indicate overeating, fast eating, or a weakened digestive system.
  • Pay attention to these signs to make necessary adjustments to your eating habits.


Maintaining a healthy digestive system requires mindful food choices and lifestyle habits. By incorporating the outlined guidelines into your daily routine, you can optimize your digestive health and experience the benefits of improved overall well-being. Remember to listen to your body's signals, respect nature's cycles, and make conscious decisions to support your digestive system's efficiency.

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