Good digestion allows the body to absorb nutrients effectively and improves daily quality of life. However, many people face digestive issues like bloating and indigestion after meals. The natural methods below can help improve digestion and alleviate discomfort without needing medication.

Drink herbal teas

One of the simplest and most effective ways to relieve post-meal discomfort is to drink herbal teas. Herbs like ginger, peppermint, and chamomile are known for their digestive benefits:

• Ginger tea: Ginger has anti-inflammatory and antioxidant properties that help reduce nausea and bloating. Drinking a cup of ginger tea after meals can stimulate digestive enzymes and make food move more easily through the stomach.
• Peppermint tea: Peppermint soothes the stomach muscles and reduces gastric tension, alleviating bloating and indigestion.
• Chamomile tea: This tea relaxes the digestive system, reduces inflammation, and supports digestion while providing a calming effect on the body.

Massage your abdomen

Abdominal massage is another way to stimulate the digestive system and relieve tension after eating. Gently massage your stomach in circular motions, following a clockwise direction, to promote bowel movements and release excess gas.

For the best results, you can use warm essential oils like coconut oil, ginger oil, or peppermint oil during the massage. This not only relaxes the body but also provides a comforting sensation to the abdomen, reducing symptoms of bloating and indigestion.

Practice yoga

Yoga not only benefits mental health but also supports digestion. Some yoga poses are designed to stimulate the abdominal muscles, enhance circulation, and promote digestion:

• Child’s pose (Balasana): This pose helps reduce stress and relax the body while stimulating blood flow to the digestive system, relieving bloating.
• Seated forward bend (Paschimottanasana): This pose stimulates the intestines, helping release trapped gas and reducing discomfort after eating.
• Spinal twist (Ardha Matsyendrasana): This is an ideal pose for promoting bowel movements and alleviating bloating.

By practicing these simple yoga poses after meals, you can improve digestion and prevent discomfort.

Eat slowly

One common cause of digestive issues is eating too quickly. When you eat quickly, your body doesn’t have enough time to release the digestive enzymes needed, leading to bloating and indigestion.

Eating slowly and chewing thoroughly not only allows you to enjoy the flavors of your food but also helps your body absorb nutrients more effectively. Proper chewing breaks food into smaller pieces, reducing the workload on the stomach and intestines.

Include fiber-rich foods

Fiber plays an essential role in maintaining a healthy digestive system. Fiber-rich foods like leafy greens, fruits, whole grains, and legumes help enhance bowel movements and prevent constipation and bloating.

However, when increasing fiber intake, ensure you drink enough water to help fiber move smoothly through the digestive system and avoid indigestion.

Stay hydrated

Water is crucial for digestion. Drinking enough water helps the body absorb nutrients from food and supports the digestive system's functions. Water also softens stool and prevents constipation.

Aim to drink 1.5–2 liters of water daily. Avoid drinking too much water during meals, as this can dilute digestive juices and cause indigestion.

Manage stress

Stress can negatively impact digestion, leading to issues like stomach pain, diarrhea, or constipation. To improve digestion, maintain a relaxed mental state and avoid prolonged stress.

Practices like meditation, yoga, and breathing exercises can help reduce stress, improve sleep, and support effective digestion.

Use digestive aids

Besides probiotics, there are many digestive aids available, such as digestive enzymes or herbal supplements designed to alleviate bloating and indigestion. However, consult a healthcare professional before using any products to ensure they are suitable for your specific health needs.

Probiotics are beneficial bacteria for the digestive system that help balance gut microbiota and improve digestion. Foods containing probiotics, such as yogurt, kimchi, and sauerkraut, not only enhance digestive function but also strengthen the immune system.

One of the most popular probiotics widely trusted by users is BB536 Morinaga from Japan, a well-researched probiotic strain proven to support digestion, reduce bloating, and improve nutrient absorption. It is highly favored and widely used in Japan.

Caring for your digestive system involves a combination of factors, from lifestyle and diet to incorporating natural remedies and digestive aids. By adopting practices like drinking herbal teas, practicing yoga, massaging your abdomen, and adding probiotics in moderation, you can improve digestion and reduce post-meal discomfort.

Most importantly, maintaining a healthy lifestyle, eating slowly, staying hydrated, and managing stress will help ensure long-term digestive health.