Gastrointestinal distress is a common problem that many people experience at some point in their lives. It refers to a range of symptoms affecting the digestive system, such as gas, bloating, stomach pain, or diarrhea.

These symptoms can be very uncomfortable and disruptive to daily life. Fortunately, there are several moves and strategies that can help soothe gastrointestinal distress and promote digestive health.

In this article, we will explore eight effective moves to alleviate discomfort and restore balance to your digestive system.

1. Practice Deep Breathing

Deep breathing exercises can help alleviate gastrointestinal distress by reducing stress and promoting relaxation. When we are stressed or anxious, our body’s natural fight-or-flight response can disrupt digestion and cause discomfort.

Taking a moment to slow down and practice deep breathing can activate the body’s relaxation response, which in turn can help ease digestive symptoms.

2. Stay Hydrated

Drinking enough water is essential for proper digestion and to prevent gastrointestinal distress. Dehydration can lead to constipation and make it more difficult for the body to break down food.

Aim to drink at least eight glasses of water a day to keep your digestive system functioning optimally.

3. Eat a High-Fiber Diet

A diet rich in fiber promotes healthy digestion and can alleviate gastrointestinal discomfort. Fiber adds bulk to the stool, making it easier to pass and preventing constipation. It also helps regulate bowel movements and prevents diarrhea.

Include foods such as fruits, vegetables, whole grains, and legumes in your diet to increase your fiber intake.

4. Limit Trigger Foods

Certain foods can trigger gastrointestinal distress in some individuals. Common triggers include spicy foods, fatty foods, caffeine, alcohol, and dairy products.

Pay attention to how your body reacts to different foods and limit or avoid those that cause discomfort. Keeping a food diary can help you identify your personal triggers.

5. Manage Stress

Stress can have a significant impact on our digestive health. It can slow down digestion, disrupt the gut microbiota, and increase inflammation in the gastrointestinal tract.

Finding healthy ways to manage stress, such as exercise, meditation, or engaging in hobbies, can help reduce gastrointestinal distress.

6. Take Probiotics

Probiotics are beneficial bacteria that promote a healthy gut microbiota. They can help alleviate symptoms of gastrointestinal distress, such as bloating and gas.

Probiotics can be found in certain foods like yogurt, sauerkraut, and kimchi, or taken as supplements. Consult with your healthcare provider to determine the best probiotic option for you.

7. Practice Mindful Eating

Mindful eating involves paying attention to the sensations and experience of eating. It can help prevent overeating, improve digestion, and reduce gastrointestinal distress. Chew your food thoroughly, eat slowly, and savor each bite.

Avoid distractions like television or phones while eating to fully engage in the eating experience.

8. Get Regular Exercise

Regular physical activity can promote healthy digestion and alleviate gastrointestinal distress. Exercise helps stimulate bowel movements and prevent constipation.

Aim for at least 30 minutes of moderate-intensity exercise like walking, swimming, or cycling most days of the week.