Digestive issues such as heartburn, gas, constipation and diarrhea might happen occasionally, but when they start to happen frequently, it can really disrupt your life.
Fortunately, changes in your diet can bring a big change when it comes to managing digestive problems. Many changes are natural swaps or new ideas, have a look:

1. CHEW YOUR FOOD
Good digestion starts in the mouth, Saliva contains enzymes you need to begin breaking down the food for digestion and you don’t want to rush through this process. Our stomach doesn’t have teeth. To properly digest our food, we need to do a lot of work in the mouth. When we eat on the run or gulp down our food, digestion gets compromised. Slow down, savor your food and chew it well.

2. ADD FIBRES & WHOLE GRAINS TO THE DIET
Foods loaded with fiber eases the digestion process. Hence, do not skip protein from your diet. Add foods such as cherries, grapes, nuts and bell peppers.
Look for and choose packages that say “whole grains” more often than white or processed bread or other grains. Make sure that the words “whole grains” appear among the first items listed.

3. CONSUME FOODS WITH PROBIOTICS
Probiotics are healthy bacteria that help fight off the bad bacteria in your gut. They also produce healthy substances that provide nourishment for your gut. Good sources of probiotics include fermented foods like yogurt, apple cider vinegar, onion and garlic.

4. EXERCISE
Yes, exercise is good for everything, including digestion. It takes healthy muscle tone all around the abdomen to help move food through our digestive tract. Increasing exercise can improve digestion, even if you don’t change what you eat!
5. SOOTHE YOUR STRESS
Stress affects your whole body, including your digestive system. Ditch stress whenever you can, find ways to relax. Do meditation, yoga or talk to your loved ones to relieve stress.

6. LIMIT FOODS THAT HAVE ADDED SUGAR AND ANIMAL FAT
These foods can produce harmful chemicals in the gastrointestinal tract and cause damage over time. Read ingredient labels for sources of added sugars – they can be tricky! Limit high-fat dairy products such as cheese and butter.

7. EAT MINDFULLY
Overeating of any food is taxing on the digestive system. It requires the body to expend a lot of energy, adds stress on the system and forces the body to try to use too many nutrients at once. Slow down, and only eat until you are three-quarters full.

8. STAY HYDRATED
Without water, the entire body’s performance decreases which can lead to dehydration and can cause constipation. But, you need to drink this water between meals rather than with meals to avoid diluting stomach acid which is vital for optimal digestion

9. EAT AS PER SCHEDULE
Without water, the entire body’s performance decreases which can lead to dehydration and can cause constipation. But, you need to drink this water between meals rather than with meals to avoid diluting stomach acid which is vital for optimal digestion

10. DITCH BAD HABITS
Smoking, excessive caffeine, and alcohol. Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.