Lauren Thomann
Wed, August 19, 2026 at 1:30 PM UTC
Digestion is a constant bodily process you barely notice when it’s working well and can’t ignore when it isn’t. Bloating, cramping, and a host of other unpleasant symptoms have a way of derailing your day fast
The fortunate news is that improving how your body handles food doesn’t have to be extreme. Measured progress often comes down to small, repeatable habits rather than dramatic detoxes. We asked several nutrition experts for realistic adjustments to help improve your digestion and get your system running more smoothly, starting today
Meet the Experts
Hector Perez, MD, board-certified bariatric surgeon at Renew Bariatrics
Dawn Menning, MS, RD, registered dietitian and certified diabetes care and education specialist with Nutu
Shylah Schauer, ND, naturopathic physician specializing in the gut-brain axis
01 of 06
Chew Your Food Thoroughly
First, let’s skip the actual food and address the start of the digestive process. “The act of chewing is medicine,” says Hector Perez, MD, board-certified bariatric surgeon at Renew Bariatrics. “There’s solid GI physiology showing that adequate mastication increases salutary signals, improves gastric emptying patterns, and even shifts microbiota composition over time.” Dr. Perez has seen patients halve their reflux symptoms simply by slowing down and chewing each bite 20 or more times, and he insists that it is not because the food changed but because their habits did.
In addition to chewing, Dawn Menning, MS, RD, registered dietitian and certified diabetes care and education specialist, emphasizes focusing on other ways you eat: “Eat slowly, until you’re 80% full, and avoid eating late at night,” she says. “Smaller meals can help process food more efficiently.”
02 of 06
Honor Your Circadian Rhythm
While it’s important to avoid those late-night meals, it’s also important to time all of your meals evenly throughout the day. “Digestion is more than just passing food through a tube; it’s about timing, coordination, microbial ecology, and neural regulation,” Dr. Perez says. “Research shows that the gut’s enteric nervous system works best when you honor circadian rhythms by eating more calories earlier in the day and having a consistent eating schedule.”
According to Dr. Perez, meals late at night or spaced irregularly disrupt digestive hormones like GLP-1, motilin, and ghrelin, making digestion feel sluggish, even when your stomach is technically empty
03 of 06
Advertisement
Eat When You Feel Relaxed
You can improve your digestion if you eat when you’re in a relaxed (or parasympathetic) state. “The parasympathetic nervous system is often called the ‘rest and digest’ state for good reason,” says Shylah Schauer, ND, a naturopathic physician specializing in the gut-brain axis. “It allows the body to digest food better and aids nutrient and mineral absorption.”
If you’re usually eating while in a sympathetic or stressed state, Schauer says you could experience reduced gastric acid and pancreatic enzymes and slower gut motility. When you’re feeling stressed, Menning suggests trying a few deep-breathing techniques before meals to help you relax
04 of 06
Include More Fiber
To optimize digestion, includea variety of dietary fibers in your diet, but do so slowly. “It is recommended to eat at least 30 different plants weekly to diversify the microbiome,” Schauer says. “This diversity in fiber not only helps with stool formation and motility, but feeds the healthy microbiome, supports cellular lining in the bowel, and reduces inflammation.” Fiber-rich foods, like vegetables, fruits, whole grains, beans, and lentils, can all promote regularity, prevent constipation, and support the digestive system.
Another bonus of fiber: more stable blood sugar. “Fiber-rich foods can help to keep blood sugar in balance by gradually releasing glucose into the bloodstream, causing fewer spikes and crashes after meals,” Menning says. “A healthy gut can also improve insulin sensitivity and improve hormone regulation, which can help regulate appetite.”
Tip
If you’re struggling with your digestion, try eliminating or limiting highly processed foods, alcohol, and fried or greasy foods, which can slow digestion
05 of 06
Skip Gut Cleanses and Detoxes
There are plenty of trendy gut cleanses out there, but it’s best to avoid them, the experts say. “Detox teas, so-called gut healing shots, and antimicrobial cleanses can strip beneficial microbes and disrupt metabolic signaling,” Dr. Perez says. “If you need to modulate your microbiome, do it with gradual, structured changes such as diet shifts, targeted prebiotics, and evidence-backed probiotics for specific symptoms. Random antimicrobial exposure is like using a flamethrower to kill weeds; it kills the flowers, too.” Be cautious of any cleanse that promises to “reset” or “heal” your gut overnight.
06 of 06
Keep Moving and Stay Hydrated
Staying hydrated and moving your body regularly may sound basic, but both play a meaningful role in keeping digestion running smoothly. “Drinking plenty of fluids throughout the day helps with digestive functions,” Menning says. “Regular exercise, especially after meals, can help boost blood flow to the intestines and support digestion.” She recommends a gentle walk after meals, even for 10 to 15 minutes, to support digestion and blood sugar management
Read the original article on Real Simple
