The gastrointestinal (GI) tract is an essential part of our body responsible for digestion and the absorption of nutrients. However, several factors can lead to the poor functioning of the GI tract, such as diet, lifestyle, and stress, among others.

To help maintain optimal GI tract function, we have prepared several tips that you can follow:.

1. Eat a Balanced Diet

A balanced diet is essential to maintain optimal GI tract function. Ensure your diet contains a variety of foods like fruits, vegetables, whole grains, and lean protein sources.

2. Stay Hydrated

Drinking sufficient amounts of water helps to lubricate your intestines and assist in bowel movements. You can add some fruits and herbs to water for flavor.

3. Fruits and Vegetables

Fruits and vegetables are high in fiber that helps to keep your digestive system healthy. You can blend them to make smoothies or steam them to help reduce the risk of digestive issues.

4. Eat Probiotic-Rich Foods

Eating foods rich in probiotics can help to balance your gut bacteria. Some examples include yogurts, kefir, kimchi, sauerkraut, and pickles.

5. Limit Fat Intake

Foods that are high in fat can slow down your digestion process, leading to constipation. You should limit fried or processed foods and opt for lean protein and healthy fats such as nuts and seeds.

6. Limit Alcohol Intake

Alcohol can irritate the lining of your stomach and intestines leading to inflammation that may cause digestive disorders.

7. Sleep Well

Having a good night’s sleep helps you to reduce stress and allows your GI tract to rest and relax, leading to better bowel movements.

8. Reduce Stress

Chronic stress can impact key digestive processes leading to problems like IBS, stomach ulcers, indigestion, etc. Incorporating stress-reducing techniques like yoga or meditation can improve your overall gut health.

9. Exercise Regularly

Maintaining a regular exercise routine can lead to better blood circulation to your gut and improves bowel movements.

10. Support Liver Health

They help to eliminate toxins and waste materials that are harmful to your gut and digestive system. You can support liver health by eating a healthy diet that includes complex carbohydrates, plenty of fruits and vegetables, and lean protein sources.

11. Eat Slowly

Chewing your food slowly can help your digestive system to break it down into small pieces, making it easier for your body to digest and absorb the nutrients.

12. Avoid Overeating

Eating beyond your capacity can lead to indigestion, bloating, and discomfort. Portion control helps to prevent these symptoms and promotes optimal digestive health.

13. Treat Digestive Issues as Soon as Possible

If you experience any digestive issues, it’s important to get checked by your medical professional as soon as possible. Such symptoms include chronic constipation, nausea, and stomach pain.

14. Incorporate Bone Broth

Bone broth is an excellent source of collagen that helps to strengthen the intestinal lining and reduce inflammation. This, in turn, has a positive impact on your digestive health.

15. Introduce Prebiotic Foods

Prebiotic foods are great for boosting friendly gut bacteria. Some examples are onions, garlic, bananas, apples, and legumes.

16. Try Digestive Enzymes

Digestive enzymes can help to break down food and improve nutrient absorption in your body.

17. Add Fermented Foods

Fermented foods like kimchi, sauerkraut, and kefir are packed with good bacteria that can aid your digestion and improve overall gut health.

18. Take a Probiotic Supplement

If you cannot get enough probiotics from your diet, taking a supplement can help to provide your body with the necessary good bacteria.

19. Avoid Acidic and Spicy Foods

Acidic and spicy foods can cause discomfort and irritation to the digestive tract, especially if you have conditions like acid reflux or heartburn.

20. Avoid Processed Foods

Processed foods often contain artificial preservatives, flavorings, and additives that can damage your gut lining and increase the risk of digestive issues.

21. Practice Food Combining

Combining foods that digest at the same rate can help to improve your digestion and reduce gut distress. For instance, you can eat fruits on their own or combine proteins with non-starchy vegetables rather than starchy carbs like rice or bread.

22. Get Enough Vitamin D

Vitamin D is beneficial for optimal digestive health as it helps the body to absorb calcium which is necessary for muscle contraction including those in our digestive tract.

23. Limit NSAID Use

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) can irritate your stomach linings and damage your gut health when used frequently.

24. Take Time-Out

Having time for yourself is essential for reducing stress levels, which can aid optimal digestive health. Take up a hobby, read a book or listen to music.

25. Consume Soothing Foods

Foods like ginger, fennel, chamomile, or peppermint tea can calm your digestive system and alleviate any discomfort or bloating.

26. Chew Gum

Chewing gum as well as any mints can stimulate more saliva which in turn helps to start the digestive process and promotes smooth digestion of food.

27. Consume Glutamine-Rich Foods

Glutamine is an amino acid that helps to repair damaged cells in the lining of the intestinal tract. Foods like bone broth, kombucha, and spinach all contain high concentrations of glutamine.

28. Don’t Ignore Hunger Signals

Eating at regular intervals is essential for maintaining optimal digestive health. Waiting too long to eat can lead to overeating and bloating.

29. Get Adequate Sleep

Adequate sleep can help reduce stress, boost energy levels, and maintain optimal gut health. The recommended hours for adults range between 7 to 9 hours.

30. Monitor Your Bowel Movements

Keeping track of your bowel movements can help detect issues early on. If you notice any changes in the color, consistency, or frequency, it’s advisable to get checked by your medical professional.