Learn 5 proven ways to naturally optimize digestion and reduce bloating fast. Discover the best foods, natural supplements, and daily habits to improve gut health.
Disclaimer: This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.
Bloating happens to everyone—even those with the cleanest of diets. An estimated 60-70 million people in the U.S. are affected by digestive disorders each year. If that’s you, the good news is there are several natural remedies to target the underlying causes of bloating and poor digestion and get you back to feeling like yourself in no time.
Over-the-counter medications may provide temporary relief, but natural remedies can offer longer-term solutions that support healthy digestion and reduce bloating.
While optimal digestion starts with a healthy diet, anti-inflammatory foods, and regular exercise, in addition to these efforts, natural supplements work to support good digestive health.
In this post, we’ll explore the underlying causes of bloating. You’ll learn actionable tips to improve gut health through strategic dietary changes, lifestyle habits, and natural supplements. We’ll also cover how to select high-quality supplements to effectively and safely support your unique digestive needs.
Whether you want to fix the occasional bloating or address chronic gastrointestinal issues, this guide will empower you to take control of your digestive health. Discover simple yet impactful ways to reduce discomfort and achieve optimal digestion. Let’s get started optimizing that gut!
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Belly Bloat: What It Is and Why It Happens
Generally, bloating is a result of not being able to properly digest foods. Bloating can happen when we eat beans, cruciferous veggies, or whole grains like wheat. If your stomach isn’t able to efficiently break down what you’ve eaten, it hangs around in your digestive tract longer than it should, resulting in unwanted side effects such as gas and constipation.
Things like chewing gum, drinking through straws, and eating too fast can cause us to swallow excess air, which also leads to bloating.
Even emotional stress can contribute by slowing digestion. Chronic stress releases hormones that constrict the digestive muscles, delaying the passage of food and gas through the gut. Constipation, imbalanced gut bacteria, and food intolerances can also provoke bloating through various mechanisms.
Some may experience bloating on a regular basis, while others may experience intermittent bloating when they have a significant change to their regular eating habits, such as overindulging during the Holidays or traveling to a new country and eating new and different foods.
Understanding Your Gut System
The human gastrointestinal tract starts at the mouth, leading to the esophagus, stomach, small intestine, and then large intestine. This complex system breaks down the food and drinks we consume into nutrients our bodies can absorb. The nutrients are absorbed through the intestinal walls into the bloodstream.
In the small intestine, enzymes and bile help digest fats, proteins, and carbs from food. The large intestine absorbs water and salt from the remaining indigestible matter.
Along this digestive tract lives our gut microbiome - trillions of bacteria that have an incredibly important role. Our gut bacteria help digest fiber, make vitamins, and boost our immune system. An unhealthy gut microbiome is linked to inflammation, autoimmune disease, and chronic conditions.
That's why supporting our gastrointestinal tract and gut bacteria is pivotal for our overall health. Eating a fiber-rich diet, managing stress levels, avoiding the unnecessary use of antibiotics, and taking probiotic supplements help maintain a flourishing gut microbiome. When our gut system works optimally, our whole body benefits.
Signs of a Healthy vs. Unhealthy Digestive System
With poor digestion, some common symptoms arise. Constipation and diarrhea disrupt normal bowel movements. Acid reflux causes burning pain in the throat and chest. Abdominal pain, cramping, and irritation are signs of irritable bowel syndrome (IBS). Bloating and excess gas can also indicate compromised digestion.
Poor food digestion can lead to unintended weight loss or gain. Low energy and constant hunger may develop when our bodies can’t properly absorb nutrients. Skin conditions like acne may appear as the gut struggles to remove waste and toxins efficiently.
If you have a healthy digestive system, you shouldn’t experience any pain or discomfort and minimal gas and bloating after eating. When our gut is working well, we experience good energy levels and a stable appetite.
Paying attention to how our body feels after eating certain foods can uncover problem triggers to adjust.
Natural Supplements to the Rescue
When you’ve eaten an overindulgent meal (hello, Holidays!) or something that is just not agreeing with your stomach and you need relief fast the Arrae Bloat Pills are almost as good as a miracle in a bottle.
The Arrae Bloat Alchemy Supplement is a fast-acting, all-natural supplement that helps to relieve bloating and gas. It works by speeding up food breakdown and eliminating excess gas buildup.
The supplement contains a blend of potent ingredients, including:
- Bromelain: A digestive enzyme that helps to break down proteins.
- Slippery elm: A herb that coats and protects the digestive tract, reducing inflammation and discomfort.
- Ginger root: A herb that stimulates digestion and helps to reduce gas and bloating.
These ingredients work together synergistically to provide fast and effective relief from bloating and gas.
Take 2 capsules after an indulgent meal or whenever you feel like you need a little something to boost your digestion.
Arrae Bloat Pills
The Arrae Bloat Pills contain potent ingredients including bromelain for speeding up the breakdown of nutrients, slippery elm to improve digestive function, and ginger root to stimulate digestive systems. All of the ingredients work together synergistically to improve symptoms and flatten your belly in no time.
2) Try Digestive Bitters
If you are an adventurous eater who loves to try new foods but finds that changing up the menu can tend to wreak havoc on your digestive system, then Organic Olivia's Digestive Juice might be a great option for you.
Organic Olivia's Digestive Juice is a bitter plant compound that contains gentian, a powerful flowering herb that supports healthy digestion. It works by triggering the production of stomach acid, which can help to reduce occasional bloating and feelings of heaviness after meals.
To use, spray 6-10 times on your tongue 15 minutes before eating. The taste is slightly medicinal and bitter, but it's important to let yourself taste the liquid, as this is part of the top-down effect that triggers your body to start producing the digestive enzymes needed to properly digest your food, starting with saliva.
You can also use Digestive Juice anytime you feel like you've had too much to drink or eat or when you simply need to settle your stomach.
ORGANIC OLIVIA’S DIGESTIVE JUICE
This bitter plant compound contains gentian and supports healthy digestion. 6-10 sprays on your tongue 15 minutes before eating will stimulate the production of stomach acid to help you break down food faster and ease feelings of heaviness after having too much to eat and drink.
Papain enzymes are a natural way to improve digestion and gut health. Papain is a proteolytic enzyme found in papaya fruit. Proteases break down proteins into smaller peptides and amino acids, which are easier for the body to absorb.
Papain enzymes can help to improve digestion in a number of ways, including:
- Breaking down proteins: Papain enzymes are especially effective at breaking down tough proteins, such as those found in meat, beans, and legumes. This can help to reduce bloating and gas after meals.
- Improving nutrient absorption: Papain enzymes can help to improve the absorption of nutrients from food, including proteins, carbohydrates, and fats. This is because papain enzymes help to break down food into smaller particles that are more easily absorbed by the intestines.
- Supporting gut health: Papain enzymes can help to support gut health by promoting the growth of beneficial bacteria. Beneficial bacteria play an important role in digestion and overall gut health.
Papain enzymes are a safe and effective way to improve digestion and gut health for most people. However, it is important to talk to your doctor before taking papain enzymes, especially if you have any underlying health conditions or are taking any medications.
Papaya Enzyme Chewable Tablets
Gluten-free and non-GMO a with delicious tropical flavor. Contains a concentrated blend of enzymes to support healthy digestion.
Coconut charcoal is a form of activated charcoal. Medically, activated charcoal is used for the emergency treatment of poisoning, as it helps to prevent toxic substances from being absorbed from the stomach into the body.
However, more recently, activated charcoal has been recognized for an array of other health benefits beyond just emergency medical use and has been found to reduce gas and bloating, lower cholesterol levels, and even improve kidney function.
Because activated charcoal isn't absorbed by your body, it's able to bind toxins and foreign substances that shouldn't be in your body and quickly escort them out.
Activated charcoal can be made from coal, wood, and other substances, but coconut charcoal (sourced from 100% coconut shells) is widely considered superior since it has more surface area and a higher density of micro-pores, which allows it to more easily bind to the unwanted food wastes in your digestive system that cause bloating so that you can quickly eliminate them and get back to feeling like yourself.
It's important to note that activated charcoal can also bind to good things that we WANT in our bodies (vitamins, minerals, etc.) and shouldn't be taken on a regular basis or with supplements/vitamins/prescription medications.
Schizandu Organics Activated Coconut Charcoal
Made from finely milled activated coconut charcoal for better absorption. Helps to eliminate indigestion, bloating, pain and irritation from poor digestion.
If you regularly experience digestion or gut issues, it’s very likely probiotics are already on your radar. Probiotics are incredibly important and effective when it comes to promoting the health of your microbiome. These good bacteria are responsible for turning important digestive enzymes on and off in our system.
Unless you have a perfectly healthy gut and are eating lots of fermented foods and yogurt, it is difficult to get all the probiotics you need from your diet alone. Supplementing with a probiotic will help to restore any imbalances in your microbiome and get your digestion back on track.
Probiotics can support healthy digestion in a number of ways, including:
- Breaking down food: Probiotics help to break down food into smaller particles that are easier for your body to absorb.
- Producing digestive enzymes: Probiotics produce digestive enzymes that help to break down proteins, carbohydrates, and fats.
- Supporting the growth of beneficial bacteria: Probiotics help to support the growth of beneficial bacteria in your gut. Beneficial bacteria play an important role in digestion and overall gut health.
Ritual's Synbiotic+ is a comprehensive gut health supplement that contains a prebiotic, probiotic, and postbiotic. This unique blend is designed to support optimal digestion, immunity, and overall well-being.
The probiotic strains LGG® and BB-12® are clinically studied to help relieve mild and occasional bloating. These strains are also known to support immune function and overall gut health.
Synbiotic+ is easy to incorporate into your daily routine. Take one capsule a day, morning or night, with or without food. No refrigeration required.
Ritual’s Synbiotic+
Contains a prebiotic, probiotic, and postbiotic so you are covered from all angles. Can easily be incorporated into your daily routine with one capsule a day, morning or night, whichever is most convenient for you.
How to Choose and Use Natural Supplements To Support Your Digestion
When choosing a dietary supplement for gastrointestinal health, evaluating quality is the best way to ensure safety and effectiveness. Look for brands that source high-purity ingredients and clearly list quantities on the label. Reputable manufacturers test for contaminants and provide scientific evidence for the product’s benefit to the digestive process.
Research the company’s history and production standards before purchasing a supplement. Established brands with rigorous quality control practices tend to produce more reliable supplements for good digestion.
Follow dosage instructions carefully, as improper use of some herbal ingredients may cause side effects or drug interactions. Start with smaller doses to assess tolerance, especially when combining multiple supplements. Consult a doctor before using digestive aids if you have underlying conditions or take medications that could be affected.
Selecting evidence-backed supplements from transparent brands and taking them as directed is the best path to promoting gastrointestinal health safely.
Daily Habits for a Healthy Digestive System
The most powerful tool for long-term digestive health is cultivating good digestion habits daily.
Eat Super Foods For Digestion
Certain whole foods naturally contain properties that promote a healthy gut microbiome and improve digestion. Insoluble fiber from grains, vegetables, and fruit feeds the good bacteria in your digestive tract. Fiber-rich foods like berries, avocados, and beans help waste pass smoothly through the system.
Specific foods also provide relief for common gastrointestinal issues. Ginger and papaya contain enzymes that aid the breakdown of proteins and fats. Citrus fruits and yogurt have probiotics that balance gut bacteria. Green tea, fresh ginger, and pineapple have anti-inflammatory properties that soothe the stomach.
Limiting dairy products, artificial sweeteners, fatty red meat, and fried foods can also prevent many digestion problems. Paying attention to how your body reacts to specific foods allows you to build a gut-healthy balanced diet.
Incorporating more of the right fiber-rich, probiotic-rich, and anti-inflammatory whole foods while reducing the wrong foods goes a long way toward promoting good digestion. Superfoods like papaya, yogurt, and green tea support your gastrointestinal health when consumed regularly in small amounts as part of an overall balanced diet.
Drink Plenty of Fluids
Staying hydrated is vital for maintaining optimal digestive health. Drinking plenty of plain water and other fluids keeps your gastrointestinal system functioning properly in several ways.
First, water and other liquids help break down the foods you eat and the digestive enzymes in your system. Having enough water dilutes stomach acid and fiber from foods, allowing them to move smoothly through your digestive tract.
When you are well-hydrated, your body can easily absorb nutrients from food and efficiently remove waste. Aim to drink at least six to eight glasses of water daily.
Warm water is especially beneficial, as it boosts blood flow to the stomach and promotes the release of digestive juices. Herbal teas can also aid digestion, especially soothing options like chamomile, ginger, and mint. Limit fizzy drinks, juices, coffee, and alcohol, as these can cause gas and dehydrate the body.
Drinking plenty of plain water and warm fluids provides an optimal environment for your gastrointestinal system. Keeping hydrated is one of the simplest ways to support healthy digestion.
Mindful Eating
With our busy, on-the-go lifestyles, it’s easy to rush through meals or eat while distracted. However, making an effort to eat more mindfully can have tremendous benefits for your digestive health.
Mindful eating means bringing full awareness to the experience of eating - deliberately paying attention to the tastes, smells, textures, and visual appeal of your food. It also involves eliminating distractions, slowing down your pace, and tuning into your body’s signals of hunger and fullness.
This mindful approach to eating allows your body’s digestive processes to work most efficiently. Thoroughly chewing each bite jumpstarts the breakdown of food while also enabling you to better enjoy the meal. Eating without multitasking reduces swallowed air, which can cause gas and bloating.
Additionally, the relaxed state created by mindful eating decreases stress hormones that can disrupt digestion. Taking time to notice how certain foods affect your energy, stomach comfort, and other factors can help you identify problem ingredients.
Overall, savoring your food with full presence sets the stage for optimal digestion. Making meals a relaxing, positive experience allows your gastrointestinal system to function at its best. Slowing down and tuning in to every bite pays dividends through improved digestion and gut health.
Exercise Regularly
We all know that regular exercise provides cardiovascular, muscular, and cognitive benefits. But did you know it also contributes to a healthy digestive system?
Adding in moderate physical activity throughout your week keeps food waste and gas moving efficiently through your digestive tract.
Being active also decreases stress hormones like cortisol, which can impede digestion and trigger issues like acid reflux. Exercise helps relieve anxiety and induce relaxation, which allows your gastrointestinal processes to function optimally.
Additionally, staying active helps maintain a healthy body weight. Excess weight puts pressure on the stomach and intestines, which disrupts their normal function. Regular exercise prevents this imbalance.
Aim for at least 30 minutes per day of moderate cardio, strength training, yoga, or other continuous movement. This not only benefits the muscles and heart but also keeps your digestive system working smoothly. Along with a fiber-rich diet, regular exercise is key for lifelong digestive health.
Manage Stress
There is a strong two-way communication system between the brain and the digestive system known as the gut-brain axis. This means mental health can directly impact gut health. Stress and anxiety trigger the release of hormones like cortisol that disrupt normal gastrointestinal functioning.
When we experience acute or chronic stress and anxiety, it slows digestion and limits blood flow to the gut. This decreases the production of digestive enzymes, acids, and bile needed to properly break down food. Stress also increases inflammation in the digestive tract. These changes lead to symptoms like bloating, constipation, diarrhea, and stomach pain.
Learning to manage stress through techniques like meditation, yoga, deep breathing, and mindfulness has been shown to improve various digestive disorders. Taking steps to reduce anxiety, depression, and mental strain gives the gut a chance to heal and return to normal function. Talk therapy can also help manage psychological factors influencing gut issues.
Simple practices like going for a walk, journaling, having a warm drink, listening to music, taking a bath, or reading a book help induce relaxation throughout the day. Getting enough sleep, exercise, and social connection also curb stress. Prioritizing time for these stress-reducing activities results in better digestive health.
This blog post was all about natural ways to optimize digestion.
Supporting your digestive health is one of the best things you can do for your overall well-being. In this post, we explored natural solutions to optimize digestion and reduce bloating through dietary changes, lifestyle habits, and targeted supplements.
Adding gut-healthy foods like fermented foods, ginger, and papaya to your diet, staying hydrated, exercising regularly, reducing stress, and using strategic supplements like probiotics, digestive enzymes, and charcoal capsules. Making these small adjustments provides your gastrointestinal system with what it needs to function at its best.
Now that you know about these practical steps for improving digestion try incorporating a few each week. Pay attention to how your body feels and identify any problem foods that provoke gas or discomfort. Be patient and give your gut time to heal through consistent healthy habits. You’ll be feeling comfortable and free of bloat in no time.
Remember, caring for your digestive system is caring for your whole self. Share this post if you found these natural tips for better digestion helpful!
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