Boost Mind & Body Health: 5 SIMPLE Digestion Hacks

In today's fast-paced world, understanding how to improve digestion is more than a health buzzword - it's a foundational pillar for enhancing your mental clarity, physical vitality, and overall performance.

Whether you're the CEO of a company or the "chief executive officer" of your home, optimising digestion can revolutionise how you feel, think, and show up in the world.

Curious how your gut health ties into your success, influence, and even communication? Let’s dive in.

1. Eat More Probiotics, Flavonoids, and Fibre

Your gut is like a party that needs the right guests. Probiotics from fermented foods like quality yoghurt, kefir, and sauerkraut are the life of that party, bringing diversity and tackling gut issues like abdominal pain, bloating, and lactose intolerance.

If you’ve ever experienced regular bouts of bloat, wind-filled, painful digestion, you’ll be nodding and remembering how this robs your energy, vibrancy, productivity and, heck, even your thoughts!

How do you remain focused when you’re constantly on high alert for a toilet, holding in what wants to rip loose, or trying to hide your belly bulge?

Aim for 30 grams of fibre a day from veggies, fruits, nuts, seeds, and whole grains. This not only supports gut microbes but also protects your stomach lining and lowers inflammation.

Fibre is like a reliable friend who always shows up. The easiest way to boost fibre is to add flaxseed or chia to your smoothie, salad, soup—anything.

Flavonoid-rich foods like apples, berries, and leafy greens are the superheroes of your diet, showing 'gastroprotective' effects in lab studies. They help increase the secretion of protective factors like gastric mucus and anti-inflammatory agents.

Think of your gut as the foundation for everything else in your body - energy, focus, even your mood. Probiotics, fibre, and flavonoids are the building blocks of that foundation, helping you feel energised, focused, and ready to tackle whatever the day throws at you. Start small by introducing one new gut-friendly food this week, and watch the ripple effects it creates in your life.

Key Takeaways:

• Probiotics from fermented foods like yoghurt, kefir, and sauerkraut can reduce bloating and support gut health.
• Aim for 30 grams of fibre daily from vegetables, fruits, nuts, seeds, and whole grains.
• Include flavonoid-rich foods (e.g., apples, berries, leafy greens) to protect your stomach lining and reduce inflammation.
• Adding flaxseed or chia to meals is an easy way to boost fibre intake.

2. Dinner Time Discipline

Dinner at a reasonable hour is one of the simplest ways to support your digestion and overall health, yet it’s often the most overlooked. Leaving a three-hour gap between your last meal and bedtime can work wonders - preventing acid reflux, supporting gut repair, and aligning your digestion with your body’s natural rhythms. When you eat too late, your body is forced into digestive overdrive while you’re trying to wind down. The result? That frustrating “tired but wired” feeling that leaves you brain-fogged, cranky, and far from your best self the next day. Sound familiar?

Create a dinner routine that’s as soothing as it is practical. Stick to a consistent time, and pair your meal with a calming herbal tea—Bengal Spice or licorice tea works brilliantly for those with a sweet tooth but who are avoiding sugar. Planning is your best friend here. Prepping meals ahead or choosing simple, nutritious recipes can make all the difference, especially on busy days. You’ll find plenty of ideas on our site to inspire you.

If late-night cravings are your nemesis, take a closer look at your lunch. A proper midday meal with smart carbs, healthy fats, and clean protein can prevent the dreaded afternoon snack attack that leads to poor dinner choices.

By creating a healthy dinner routine, you’re not just supporting digestion - you’re setting yourself up for better sleep, improved focus, and more energy the next day. The small act of eating dinner earlier can transform how you feel in the evening and, more importantly, how you function in the morning. Think of it as a simple yet powerful form of self-care that benefits your gut, your brain, and everything in between.

Key Takeaways:

• Leave a 3-hour gap between dinner and bedtime to prevent reflux and support digestion.
• Set a dinner routine: Stick to a consistent time and pair it with a soothing herbal tea (try Bengal spice or licorice tea for a touch of sweetness).
• Plan ahead: Prep meals in advance or opt for quick recipes - like the ones on our site.
• Fuel your day right: A hearty lunch with smart carbs, clean protein, and healthy fats will curb afternoon junk food cravings.

3. Don’t Eat On-the-Go

Life gets busy - grabbing a quick bite between meetings, eating in the car, or multitasking our way through lunch. But here’s the hard truth: your gut doesn’t appreciate the rush.

Eating on the go disrupts your digestive process, often leading to hiccups, acid reflux, bloating, and poor nutrient absorption. Your digestive system thrives when it’s given the chance to work at its own pace, and that means slowing down at mealtimes.

Research shows that taking at least 15 minutes to eat a meal can significantly reduce digestive discomfort and even lower the risk of developing gastritis. Why? Chewing thoroughly and eating mindfully signal to your gut that it’s time to produce digestive enzymes and get to work. When you rush, that process gets short-circuited, leaving your system to play catch-up.

Set aside intentional, device-free moments for meals. Sit down at a table (yes, an actual table!), savour each bite, and pay attention to your food. This isn’t just about digestion - it’s about transforming meals into a mindful, restorative ritual in your day.

Slowing down to eat isn’t a luxury; it’s a necessity. Your gut deserves a break from the chaos, and so do you. When you make the time to eat mindfully, you’ll not only improve digestion but also find yourself feeling more satisfied, energised, and in control of your day. It’s a small shift that can lead to big changes, both in your gut health and your overall well-being.

Bonus: it’s also a sneaky way to practise gratitude for your food.

Key Takeaways:

• Don't eat on the go: It disrupts digestion and leads to bloating, reflux, and poor nutrient absorption.
• Take at least 15 minutes per meal to eat slowly and chew thoroughly.
• Make mealtimes intentional, sitting down at a table and avoiding distractions like devices.

4. Reduce the Fire

Your gut is resilient, but even the strongest systems can get overwhelmed. Certain foods and habits act like fuel to the fire, irritating your stomach lining, disrupting your gut microbiome, and causing inflammation. While occasional indulgences won’t wreck your digestion, consistently exposing your gut to irritants can lead to discomfort, bloating, and even long-term issues like reflux or gastritis.

Some of the biggest culprits include:

• Alcohol: It directly damages the stomach lining and can disrupt gut flora.
• Ultra-processed foods: Loaded with added sugars, unhealthy fats, and chemical additives, these can harm your gut microbes and increase inflammation.
• Excessive NSAIDs (like ibuprofen): While useful for pain relief, they reduce the stomach’s protective mucus, leaving it vulnerable to irritation.
  

The goal isn’t deprivation; it’s about balance and building a gut that can bounce back when faced with occasional challenges. If you’re experiencing regular symptoms like reflux or bloating, start with a “clean slate diet.” Eliminate the common offenders for a few weeks to give your digestive system a chance to heal.

When you reduce these irritants, your gut gets the space it needs to recover, repair, and thrive. Think of it like clearing a cluttered workspace—it’s easier to focus, function, and feel at your best when your environment (in this case, your gut) is clean and calm. Give your digestive system the care it deserves, and it’ll reward you with resilience and better health, inside and out.

Key Takeaways:

• Limit irritants like alcohol, ultra-processed foods, and excessive NSAIDs, which can harm the gut lining.
• Reset digestion and support gut healing with a “clean slate diet.”
• Cut back on irritants to give your gut the time and space it needs to recover and thrive.

5. Daily Digestion Practices

Improving digestion doesn’t always require a complete diet overhaul - sometimes, the magic lies in small, daily habits. Incorporating mindful practices into your routine can support your gut, ease discomfort, and promote long-term digestive health.

Here are some simple yet powerful habits to try:

• Deep Breathing: Stress wreaks havoc on digestion, but diaphragmatic breathing can help. By activating your parasympathetic nervous system, deep breathing reduces tension and improves symptoms of reflux and bloating. Start with just five minutes of slow, deep breaths before meals - it’s like a warm-up for your gut.
• Stomach Massages: Gentle morning or pre-meal abdominal massages stimulate blood flow and can relieve issues like constipation and indigestion. Think of it as a mini spa treatment for your stomach!
• Post-Meal Walks: A leisurely 10-minute walk after meals can work wonders. It helps food move through your digestive tract, reducing bloating and aiding absorption. Plus, it’s a great way to clear your head.
• Loosen Up: Tight clothing, especially around the abdomen, can compress your stomach and exacerbate reflux or discomfort. While Spanx might feel like a lifesaver, wearing them daily (and too tightly) can do more harm than good. Save the spandex for special occasions!

These practices might seem small, but they add up to big changes over time. By making digestion-friendly habits part of your day, you’re not only supporting your gut but also setting the stage for better energy, focus, and overall well-being. Remember, taking care of your digestion is an act of self-love that pays dividends in every area of your life. Little by little, these daily tweaks will have you feeling better from the inside out.

Key Takeaways:

• Try deep breathing before meals to help reduce stress and improve digestion.
• Stomach massages before meals can ease constipation and promote circulation.
• A 10-minute walk after meals aids digestion and reduces bloating.
• Avoid tight clothing, as it can increase pressure on the stomach and exacerbate discomfort.

How to Improve Digestion? Nurture Your Gut

Taking care of your digestion doesn’t mean deprivation, bland meals, or rigid rules. On the contrary, it’s about making choices that enhance your well-being while still allowing you to enjoy life. By focusing on small, manageable changes - like adding gut-friendly foods, eating at the right times, and cultivating mindful habits - you’re building a foundation for a healthier, more vibrant you.

Your gut plays a starring role in your mental clarity, physical vitality, and emotional resilience. When it’s thriving, you’ll notice the ripple effects everywhere: better focus, more energy, improved mood, and even stronger relationships, as you feel better equipped to handle life’s challenges. It’s not just about what you eat but how you live.

Remember, progress doesn’t happen overnight. Start with one or two changes from the tips above, and let them become part of your routine. Celebrate the wins - like a clearer mind, less bloating, or a calmer stomach. Each step you take is a move towards greater health and happiness.

If you’ve enjoyed this article or have questions, thoughts, or tips of your own, I’d love to hear from you. Share your comments below or connect with me directly. And if you’re an HR or wellbeing leader looking to inspire healthier teams, reach out to learn about our wellness content licensing options. Together, let’s create a world where good digestion fuels greatness in all areas of life.

Because when your gut thrives, so do you.

Supporting Studies

1. PubMed: Probiotics and Gut Health
2. PubMed: Fiber and Inflammation
3. PubMed: Flavonoids and Gastroprotective Effects
4. PubMed: Slow Eating and Gastric Health
5. PubMed: Alcohol and Stomach Lining
6. PubMed: Processed Foods and Gut Microbes
7. PubMed: Ibuprofen and Stomach Lining
8. PubMed: Stress and Digestion
9. PubMed: Stomach Massage Benefits
10. PubMed: Post-Meal Walks