7 Ways to Improve Digestion

Seven Unusual Ways to Improve Digestion Naturally 7 Ways to Improve Digestion

Do you struggle with digestive issues? Statistically, many of us do, and there seems to be an ever-growing array of over-the-counter help.

Many people just assume that poor digestion is normal… but is it?

Personally, I’ve noticed a big change in my own digestion since transitioning to a healthier lifestyle, and the change has been most profound for our son who struggled with allergies (and who had a complete turnaround thanks to the GAPS diet).

The 7 things that I’ve found most helpful for helping avoid digestive issues like bloating, heartburn, indigestion, flatulence and more are:

1. Start Consuming Bone Broth

Delicious Homemade Bone Broth 300x224 7 Ways to Improve DigestionHomemade bone broth is an incredibly nutrient dense food and it is also very inexpensive to make. Broth is packed with minerals, gut-soothing gelatin and amino acids proline and glycine. Broth’s natural gelatin content helps sooth the digestive track and improve nutrient absorption. Our children get bone broth from a very early age, as it is also a great natural source of minerals.

Here are instructions for making your own broth or stock at home.

If you aren’t able to make broth, another option (though not quite as good) is to supplement with natural gelatin powder which will confer some of the same benefits. Here is more information about the benefits of gelatin powder and how to find a good brand.

2. Improve Bathroom Posture

Squatty Potty for better digestion and health weird but it works 7 Ways to Improve DigestionTurns out our bathroom posture may be causing more problems that we realize. There is increasing research (and age old evidence) that squatting to use the bathroom is not only more efficient and more natural, but also helps avoid common digestive disturbances (and even bigger problems like hemorrhoids.

To fix this problem, it seems we simply need to adopt a more natural squatting position instead of the sitting position many of us use today. While squatting on the actual toilet seat is one solution, I personally don’t recommend it if you are pregnant, have balance issues, or simply aren’t already a very strong squatter.

At our house, we have a Squatty Potty in each bathroom as a simple way to improve bathroom posture (and a great random conversation starter with visitors!). If adding a piece of bathroom furniture isn’t your thing, a couple of small upside-down buckets or a regular stool will work almost as well.

3. Optimize Magnesium

How to make your own magnesium oil to improve sleep and reduce stress 300x206 7 Ways to Improve DigestionEver since it helped me avoid morning sickness this pregnancy, I’ve been a magnesium evangelist, but it is also helpful in digestive health! I’ve gotten many emails from readers who were low on magnesium and who noticed digestive benefits when they started consuming enough magnesium.

From a previous article: “Magnesium is the eighth most abundant mineral on earth, and the third most abundant in sea water. More importantly, it is the fourth most abundant mineral in the human body and it is necessary in over 300 reactions within the body.

Magnesium isn’t just abundant in the body, but vitally important too. As this article explains:

Every single cell in the human body demands adequate magnesium to function, or it will perish. Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, wellfunctioning detoxification pathways and much more depend upon cellular magnesium sufficiency. Soft tissue containing the highest concentrations of magnesium in the body include the brain and the heart—two organs that produce a large amount of electrical activity, and which can be especially vulnerable to magnesium insufficiency”

Easy fix: start consuming magnesium or using a magnesium skin oil to boost your levels. Many people notice an immediate digestive difference (though if really loose stools occur, reduce the dose and work up slowly). Taking magnesium and salt baths is another great (and relaxing) way to up magnesium levels.

4. Up the Probiotics

Supplements 300x169 7 Ways to Improve DigestionThe human gut is teeming with bacteria, and this is vitally essential. Unfortunately, if the balance of beneficial and harmful bacteria in the gut gets tipped in the wrong direction, a lot of digestive disturbances can follow.

We don’t take many supplements regularly but a high quality probiotic is one supplement that everyone in our family takes daily. We also consume fermented foods (see below) but adding in a high quality probiotic has made a big difference in digestive health for us.

Another great way to boost beneficial gut bacteria and improve digestive health is to consume fermented foods or drinks regularly. These are an excellent source of probiotics and enzymes and can help nutrient absorption. In combination with a good probiotic (see above) fermented foods and drinks can make a big difference in ease of digestion and avoiding bloating.

Start with some easy homemade recipes like sauerkrautkombucha or water kefir and branch out from there.

5. Move More

wellness mama barefoot running 300x181 7 Ways to Improve DigestionExercise is important on many levels, and it certainly aids proper digestion as well. The mixture of movement and gravity helps food travel through the digestive system and frequent low-level activity like walking is an excellent aid to digestion (and much more!).

The sedentary modern lifestyle of sitting all day puts a kink in the digestive process and makes normal digestion more difficult. Easy fix? Walk a few miles at a comfortable pace each day! Bonus points if you do it as a family or with your significant other and get some quality time too!

6. Eat More Fat!

Advice is often given to avoid fat and protein when constipated and up the fiber (the FIBER!!!). Turns out, fiber can be very hard to digest for some people, and that it can contribute to additional gut problems. Guess what is slippery and does help things glide right along? Yep… FAT!

Especially those who struggle with constipation can benefit from adding a lot more fat (from good sources) to the diet. Fats we consume regularly are coconut oil, grass fed butter, animal fats from healthy sources (including lard and tallow), fermented cod liver oil (excellent source of fat soluble vitamins and Omega-3s) and olive oil (never heated). The fats we don’t consume ever? Vegetable oils and margarine (here’s why).

Here’s one of my favorite ways to boost healthy fat consumption.

7. Improve Posture

Just as bathroom posture affects digestive health, so does posture when sitting or standing. Optimally, we’d all be walking/moving more and sitting less, but since that isn’t always possible, it is important to have good posture so digestive organs can work optimally.

If you haven’t focused on your posture much, this is a great article about the basics of proper squatting (see #2 again too!) and using these same methods, a person can sit and stand in a way that is more beneficial for digestion.

Have you ever had digestive troubles? What helped you? Do you squat to poo? Share below!

Reader Comments

  1. says

    For me, exercise, especially long run and weight training works magic. Eating strawberries and kales is big help, too. Eating more fat, this is new but makes total sense. thanks for sharing.

  2. says

    When I was researching fiber in an attempt to make sure we were getting some, I learned that there are two kinds of fiber. One acts like a squeegee on your stomach and intestines, which is where everybody is getting this “eat fiber to poop” thing, but the other sits in your stomach giving you the feeling of being full. In fact, fiber cannot be digested by humans, and simply goes in one end and out the other without providing any kind of nutritional value. In researching which kinds of food have which kinds of fiber, I realized that most people eat the kind of fiber that just sits in your stomach.

  3. says

    Fermented foods and drinks were a great help to me, as well as liquid ionic minerals. I also noticed a big difference since doing the gelatin with hot tea at bedtime. The thing that helped me the most was cleansing. Helped my body to not have to digest, still get calories and eliminate all the back up :-)

  4. says

    As I stand/sit with EDEMA, doing any xtra activity really makes no improvement on my body. I have been challenged you might say, to step up my game in better nourishment of my system. Bringing electrolytes & protein into balance. I am currently taking digestive enzymes from Dr. Mercola, just started so I am hopeful I will see some regular improvements soon. I am very excited to began incorporating Bone Broths into my diet as well, I knew about this but had forgotten to apply it. Thanks for the recipe. As for posture, I have found that most of our “material world” is inadequate, this includes our clothing & even athletic shoes (which most don’t expect like they know dress shoes are) LEIBOWITZ (1967) Remarked: “…hundreds of variations upon the shape of the chair have been produced, many differing enormously in terms of HOW one MUST SIT in them. Indeed, we, NOT the chair, have made the COMPEMISE. We have agreed to ADJUST our BODIES to the DICTATES of the chairs; only rarely do we find a chair that in its design has contracted to fulfill the REQUIREMENTS of the HUMAN BODY. In such ways have we permitted the forms & products of our culture to CHANGE OUR BODY ALIGNMENTS in order to satisfy their structual requirements. We have ACCUSTOMED ourselves to HABITUAL modes of USE that are LITERALLY DISFIGURING.” Through my many years of life & research this holds sooo true. Very rare to find documented or even discussed. There may be movements/stretches that can help but none have helped me long term even barely short term. I know that within just 20 minutes of sitting in a position that does NOT fulfill the requirements of my body i am inflicted with stiffness, discomfort & disalignment in my neck. What I want to know is where have ALL the GREAT FURNITURES gone? As well as ATHLETIC SHOES??? Don’t even get me started on todays shoes, post 97′, has all been HELL ON FEET…Haven’t ya noticed ALL the MANY MANY MANY Shoe INSERTS available MORE then EVER before?? I appreciate the suggested practices to better align my body but with such great stiffness lacking flexability and no energy or strength, EDEMA must be overcome first…as for my material world, I’m still SEARCHING…At the moment, products desired by my body may need to be CUSTOM MADE…I will have to tap in to my riches to make all that happen.. ;) Thanks for Reading!!

  5. says

    These are interesting, especially #2 and #7. I didn’t know that posture affected it at all. In regards to magnesium intake, are regular stocked bath salts okay to use, or are they specially made somewhere?

  6. Megan says

    Ever since starting this new diet with more fat and protein and no grains I have been more regular but I have had raging heartburn. I finally couldn’t take it anymore because the heartburn was so bad it was causing chest pain and started taking a proton pump inhibitor which I don’t like doing. Should adding a probiotic help with the reflux?

    • madsniper says

      Yes it should, also Nopal cactus juice helps with heartburn a great deal! My boyfriend and I completely eliminated our reflux using the cactus juice, about a spoonful each meal. It’s months later and I don’t even have to take it anymore, and still no reflux.

  7. Claudia says

    This may be a silly question, but why do you specify that the olive oil is never heated? I do most of my cooking with olive oil right now.

  8. Chelsea says

    I am really excited to try the water kefir. I have had digestive problems for a few years. All they have ever told me was to eat more fruits and veggies and more fiber. I eat a balanced diet the majority of the time and the more fiber i eat the more bloated and uncomfortable I am. I started eating a higer fat diet a few months ago and without realizing what was helping i became more regular. Recently i have moved and not been able to get back on track and was wondering why my digestion was so irregular again and i realized i have not been eating as much fat. Thanks for all the advice this was very helpful. I’m really excited to try Kefir i have never had it before.

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