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Remedies to improve digestion include dietary and lifestyle changes. Share on PinterestElena Fedorina/Getty ImagesOccasional digestive problems are common, and possible causes may range from digestive disorders to specific foods. Symptoms, such as abdominal cramps or bowel changes, usually pass over time, but some simple home remedies may ease discomfort. This article discusses possible causes of poor digestion, ways to improve digestion, how to clean the stomach, and when to consult medical attention. What causes poor digestion The following are examples of possible causes of poor digestion. Digestive diseases Diseases that affect the gastrointestinal or digestive tract may cause poor digestion. A few common symptoms of digestive diseases include: heartburnindigestion (dyspepsia)bloatingconstipation Irritable bowel syndrome IBS IBS is a common digestive disorder. Between 10 and 15% of adults in the United States deal with IBS symptoms. People with IBS experience changes in bowel movements in response to stressors. These stressors may include difficult experiences in early life, mental health concerns, or bacterial infections. Inflammatory bowel disease IBD Ulcerative colitis and Crohn’s disease are two forms of IBD. Read on for the differences between the two. Ulcerative colitis (UC) occurs as a result of abnormal reactions of the immune system. This condition causes inflammation and ulcers on the lining of the large intestine. Approximately 600,000–900,000 people in the United States have UC. Crohn’s disease is another digestive disorder that affects over 500,000 people in the United States. People with Crohn’s disease experience irritation and inflammation throughout the digestive tract. Learn more about common digestive issues. Other causes of poor digestionProcessed foods: Foods that are highly processed, like frozen meals or hot dogs, can negatively affect digestion. These foods can spike blood sugar and increase inflammation which may cause poor digestion.Food intolerance: Intolerances may cause a person to have difficulty digesting certain foods and resulting reactions, such as bloating or diarrhea.Medication: Antacids or antibiotics can also cause digestive problems. These issues are side effects, and they should resolve once a person stops taking the medication. Pain control medications also often have side effects on the gut. Opioid medications include:codeinetramadolmorphinebuprenorphinetapentadolfentanylPoor hydration: If a person does not drink sufficient water, this can lead to digestive problems like constipation. Not getting enough fluids can harden stool and reduce the number of bowel movements. Stress: Elevated levels of stress levels can also negatively impact digestion. Excess stress or anxiety may lead to inflammation or diarrhea in certain cases. Stress may worsen symptoms of IBS or IBD.Diabetes: People with diabetes may experience high blood sugar, which may cause gastroparesis which impacts digestion. Individuals experiencing symptoms of poor digestion should consult a medical professional to find out what may be causing it. Home remedies for poor digestion Individuals who experience severe or ongoing digestive problems should consult a doctor. However, for mild digestion concerns, several home remedies may ease the issues. 1 Relaxation Many people experience stomach discomfort before an exam or a big event, but sustained stress can affect the connection between the brain and the gut, causing ongoing problems. There is a link between physical and mental health, and reducing stress can have a positive impact on both. The American Psychological Association recommends three key ways to manage stress:having a good support networkexercising regularlygetting enough sleep It can be tempting to rush meals on a busy day, but this can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating. 2 Drink mint tea Mint tea is a home remedy for nausea and indigestion. To make a simple mint tea:Set aside 5–10 peppermint or spearmint leaves.Boil 1 cup of water and leave it to cool slightly.Pour the water over the leaves and steep for 3–5 minutes.Add a slice of lemon or a small amount of honey, if desired. Researchers have found that peppermint oil from the leaves may relieve symptoms of IBS — including stomach pain — in the short term. However, more research is needed to fully understand the science behind this. 3 Exercise Gentle exercise can help support healthy digestion. Being upright and active allows gravity to help move food through the digestive system. For example, a slow walk around the block may ease bloating and reduce feelings of fullness. Physical activity increases blood flow to the muscles in the digestive system, which helps move the food along the digestive tract. 4 Reduce gas Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort. Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, which can increase the amount of gas in the body. Examples of these activities include:chewing gumdrinking carbonated drinkseating too quicklywearing dentures that do not fit well Certain foods create more gas when they go through the digestive system. These include:broccolikidney beansonionsapplesyogurt Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating. 5 Try fermented foods Microorganisms such as bacteria have partially or wholly broken down fermented foods. These microorganisms work to preserve food, and they may also benefit gut health. Bacteria occur naturally in the gut. Some help digest food, but others can cause problems with digestion if they are too abundant in the body. Fermented foods contain bacteria that may help support a healthy digestive system. Some fermented foods include:probiotic yogurtsourdough breadsauerkrautkefirmiso Incorporating these foods into the diet may help improve digestion. More studies are needed in the future to learn more about how fermented foods affect the gut microbiome. Learn more about examples of fermented foods. 6 Eat more fiber Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements. According to theDietary Guidelines for Americans 2020–2025, the average adult should include around 30 grams of fiber in their daily diet. Good sources of fiber include:whole grainsfresh fruits and vegetablesdried fruitnuts and seedsbeans A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to easily pass through the digestive system. 7 Keep a food diary Some foods and drinks trigger problems with digestion. These triggers can vary from person to person and keeping a food diary can help with identifying culprits. Take notes after meals, snacks, and drinks, highlighting any following digestive problems. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve. A nutritionist can advise a person before making any significant diet changes. A food diary will also help medical professionals better understand the situation so they can offer more specific advice. 8 Avoid trigger foods While people react differently to different foods, some foods and drinks commonly cause problems with digestion. Examples include:processed foodsspicesfried foodsacidic foods, such as vinegar and citrus fruits like orangessweeteners, such as fructosealcoholcaffeine Limiting the intake of these can help improve digestion. Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats. They can be harder for the body to digest and cause problems such as constipation and gas. What to use to clean the stomach A person can use various dietary methods to help clean the stomach and reduce digestive issues. Diets One of the best ways to promote gut health is following a balanced diet. Many studies have found that not eating a balanced diet can cause or worsen digestive problems. Certain diet plans can help address digestive health. For example, the Mediterranean diet can help manage digestive disorders like IBS. This diet emphasizes healthy fats from fish, olive oil, whole grains, and vegetables. Supplements and teas Supplements and teas may also help cleanse the digestive system. One of the best natural supplements to promote digestive health is ginger. Research has shown that ginger can help reduce nausea and inflammation. Regular ginger consumption can even prevent ulcers and tumors. Individuals dealing with digestive problems may try adding ginger into their daily routine. Brewing fresh ginger as a tea with lemon and honey can soothe the stomach and reduce inflammation. Or try adding fresh ginger to a green smoothie. Chamomile tea delivers antioxidants and bloat-reducing properties. Tea with chamomile and honey can help naturally cleanse the stomach. But a person should be sure to consult with a doctor to make sure a new diet or supplement is right for them. Learn about specific herbal teas for constipation. When to consult a doctor If digestive symptoms are ongoing or severe, they may result from an underlying medical condition. Some common digestive diseases and disorders include:celiac diseasefood intolerances or allergiesIBS or IBDdiverticulitisacid reflux Individuals who experience symptoms associated with conditions like these should consult a doctor. Severe stomach pain, vomiting, or diarrhea may be signs of a serious health problem. Summary Digestion problems may be a result of stress or digestive conditions. Mild digestive problems may respond well to at-home treatments, such as adding or removing certain foods from the diet, exercise, and keeping a food diary. However, more serious issues may require medical attention. Anyone experiencing new or unexpected digestion problems should consult a medical professional to receive a diagnosis and suitable treatment for their symptoms. Last medically reviewed on July 28, 2022GastroIntestinal / Gastroenterology 9 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Painkillers causing constipation & digestive symptoms. (n.d.).https://gutscharity.org.uk/advice-and-information/symptoms/opioid-induced-bowel-dysfunction/Peppermint oil. (2020).https://www.nccih.nih.gov/health/peppermint-oilRobinson, L., et al. High-fiber foods. (2022).https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htmRossi, H. L. (2021). 5 flavorful herbal teas to help you rest and digest.https://www.guideposts.org/better-living/health-and-wellness/5-flavorful-herbal-teas-to-help-you-rest-and-digestStelluti, A.-M. Everything in moderation? Focusing on ultra-processed foods. (2019).https://badgut.org/information-centre/health-nutrition/ultra-processed-foods/Stress effects on the body. (2018).https://www.apa.org/helpcenter/stress/effects-gastrointestinalSymptoms & causes of irritable bowel syndrome. (2017).https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/symptoms-causesTips on controlling gas. (2022).https://iffgd.org/gi-disorders/symptoms-causes/intestinal-gas/tips-on-controlling-gas/Treatment for Crohn's disease. (2017).https://www.niddk.nih.gov/health-information/digestive-diseases/crohns-disease/treatmentFEEDBACK:Medically reviewed by Saurabh Sethi, M.D., MPH — By Claire Sissons — Updated on July 28, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageTips for better digestion - how long does it take?Medically reviewed by Natalie Butler, R.D., L.D. What happens inside the body after a person eats dictate how they put on weight and how long it takes to process nutrients. Find out the typical…READ MOREWhat are the best fermented foods?Medically reviewed by Katherine Marengo LDN, R.D. Fermented foods, including kombucha, miso, tempeh, and sauerkraut, offer a variety of health benefits. 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