5 tips that can help improve digestion

Digestive health is essential for overall well-being, as it influences nutrient absorption, immune system function, and even mental health.

However, about 25% of the global population suffers from poor digestion, also known as dyspepsia—one of the most common gastric issues.

If you experience signs and symptoms of poor digestion, such as upper abdominal pain, belching, nausea, and a general feeling of discomfort, then you know that what you eat—and when you eat—can make a big difference in how you feel. While it’s always advisable to consult your doctor, paying attention to your diet and lifestyle can help naturally ease these complaints.

Here are 5 tips that can help improve digestion:

1. Establish regular meal times

Sticking to a consistent eating schedule helps avoid overloading the digestive system. Overeating can lead to discomfort, while small and frequent meals promote better digestion.

2. Chewing plays a crucial role

It is the first stage of the digestive process, where food is broken into smaller pieces. Proper chewing makes the stomach and intestines’ job easier, preventing overload and improving digestive efficiency. In addition, it helps slow down eating, making digestion easier and reducing gas formation.

3. Meal composition matters, not just quantity

Meals that are high in fat and/or protein can stay in the stomach longer and cause a feeling of fullness. General advice such as reducing fat intake—especially saturated fats—while increasing fiber and non-animal protein can benefit everyone, with or without dyspepsia. However, individual assessment is important to identify specific food triggers.

4. Regular physical activity

Exercise improves gastrointestinal motility, aids digestion, and can relieve dyspepsia symptoms. It's also recommended to take a 20 to 30-minute walk after meals to help with digestion.

5. Reduce caffeine consumption

Caffeine found in coffee, black tea, soft drinks, and some energy drinks can stimulate gastric acid production and relax the “valve” (lower esophageal sphincter) that connects the esophagus to the stomach. This can allow acid to rise into the esophagus, causing reflux and worsening symptoms like heartburn and chest discomfort.

Opting for decaffeinated beverages and limiting caffeine intake may help reduce dyspepsia symptoms.

Thordis Berger

Chief Medical Officer Holmes Place Portugal