How to improve digestion naturally -

How to improve digestion naturally

Digestion is a natural process that looks simple, yet it can cause us a lot of problems. I think we’ve all suffered from digestive problems at some point, whether in the short or medium term. Why does it happen to us? How can we avoid all these aches and sensations, what products should we consume to help our bodies function better, and above all, what is it in our daily lives that impairs the proper functioning of our digestive system? If you have all these questions, you’ll find what you’re looking for in this article.

What’s important to understand is that a well-functioning digestive system doesn’t just assimilate nutrients: it also supports immunity, balances hormones and directly influences our mental and physical well-being.

Why is digestion essential to good health?

Before getting into the various topics, it’s important to have a rough understanding of how your digestion works. You have :

The stomach, which breaks down food with gastric acid
The liver and gallbladder, which handle fats
The pancreas, which releases digestive enzymes
And above all, the intestine, where nutrients are assimilated and the microbiota (our good bacteria) regulates immunity and inflammation

An imbalance in just one of these organs can disrupt the entire chain. It’s literally what affects your energy, your skin or your hormones.
Is this any clearer for you now? There’s a balance to be struck to support your digestion and strengthen your body as a whole

The role of the intestinal microbiota

The microbiota is the set of bacteria that inhabit your intestine. A balanced microbiota promotes optimal digestion, prevents inflammation and boosts immunity.
To nourish it, you need to include fermented foods that contain good bacteria and support your microbiota. We’re talking here about prebiotics and probiotics.
Prebiotics are the nutrients probiotics need to have sufficient strength to fight infection and inflammation. In a way, they’re their ammunition.
Refer to the list I’ve shared above to find out how to add new elements to your diet.
A healthy intestine is always well populated with good bacteria!

The importance of detox cures for digestion

A targeted detox cure helps rest the digestive system and eliminate accumulated toxins. I generally recommend a 6-day detox every three months (at the change of season), but you can of course do one 3 times a year. As well as giving your digestive system a rest, you’ll also give yourself a boost on many levels. Better sleep, better skin quality, clarity of mind and ability to think, and much more.

If you need some advice and a quick recipe, don’t hesitate to consult my Juice challenge – 6 days detox!, which is specially designed for this type of detox.

Sea Moss: an ally for digestion and much more

Rich in minerals and mucilaginous fibers, Sea Moss helps lubricate and repair the digestive mucosa. It also acts as a prebiotic, stimulating the growth of good intestinal bacteria. A Sea Moss cure is recommended for people suffering from irritable bowel syndrome, gastritis or chronic constipation.
I recommend a 3-week course of treatment, with one or two teaspoons a day in a large glass of homemade juice or compote, for example.

Stress management: a key factor in digestion

Shouldn’t I call stress the scourge of our health? It’s such a generator of ills that it really shouldn’t be neglected. Chronic stress disrupts digestion, slows transit and promotes intestinal inflammation. To remedy the situation :

Practice deep breathing or cardiac coherence. 5 minutes a day is enough, I promise
Take 5-minute breaks after each meal. Don’t be in a constant rush. Take time to live and appreciate the moment
Incorporate sophrology or meditation sessions, as I teach in my coaching sessions
Walk for at least 30 minutes every day
Do some journaling. I know, you’re sick of hearing about it, but I swear that if you do it every day, you’ll drastically reduce your stress

The role of sleep and lifestyle

A good night’s sleep is essential for regenerating digestive tissues. Go to bed at regular times and avoid heavy meals in the evening. A balanced circadian rhythm helps your liver, pancreas and intestines to function at full capacity.
I know it’s hard to go to bed at a regular time, and that the evening is often the only time for many people to breathe, etc… But your well-being must be one of your priorities. Your actions are the sum of tomorrow’s consequences. So be strategic in your intentions

Common mistakes that sabotage digestion

Drinking too much ice water with meal
Drinking too much coffee or alcohol
Eating under stress or in a hurry
Neglecting fiber intake
Ignoring satiety signals
lack of physical activity
eating too much gluten or dairy products

Correcting these simple mistakes can often make all the difference!

My holistic approach: nutrition, plants and energy

In my approach, I combine anti-inflammatory nutrition, medicinal plants and specific advice to regenerate the gut. My Women’s Nutrition training guides women step by step to adopt new, sustainable habits.

Here are a few things to help you make sense of your digestion

Symptoms of disturbed digestion

Direct digestive symptoms :

Bloating
Excessive gas (flatulence)
Frequent burping
Feeling of heaviness after meals
Heartburn (gastroesophageal reflux disease)
Abdominal pain or cramps
Nausea
Vomiting
Diarrhea
Constipation
Alternating diarrhea/constipation
Loose or floating stools
Presence of mucus in stools
Persistent bad breath
Bitter or acidic taste in the mouth
Difficulty digesting certain foods (lactose, gluten, fats, etc.)

Associated symptoms (extra-digestive, but common in cases of disturbed digestion) :

Chronic fatigue (due to malabsorption of nutrients)
Sleep disorders
Headaches or migraines
Joint or muscle pain
Skin disorders (acne, eczema, psoriasis)
Irritability or mood swings
Anxiety
Mild to moderate depression
Difficulty concentrating (“brain fog”)
Brittle nails or hair loss (deficiencies due to poor absorption)
Anemia (particularly iron, B12)
Unexplained weight gain or loss
Weakened immunity (frequent infections)

Symptoms linked to intestinal hyperpermeability (“leaky gut”):

Multiple food reactions
Increased sensitivity to certain additives or preservatives
Inflammatory reactions (diffuse pain)
Exacerbation of autoimmune diseases
Aggravated allergies or intolerances

Possible hormonal symptoms (as the gut also influences hormones):

Exacerbated premenstrual syndrome (PMS)
Menstrual cycle disorders
Decreased libido

If you experience one or more of these signs, your digestive system is dysregulated and/or inflamed. You need to take small steps, which we’ll look at below.

Dietary rules to improve digestion

Chew slowly and thoroughly: Digestion begins in the mouth with salivary enzymes. The more time you take to chew, the less stomach upset you’ll experience. I generally recommend eating in at least 30 minutes. Put your cutlery down between each bite to increase chewing time and slow down mouthfuls
Avoid meals that are too large: break them up into small, easily assimilated portions
Limit ultra-processed foods: They irritate the intestinal mucosa
Eat soft fibers: Ripe fruit, cooked vegetables, chia seeds, psyllium. The more inflamed and irritated your stomach is, the more you need to comfort it in the digestion process. Then you can reintroduce a wider variety of foods
Stay sufficiently hydrated: Drink water outside mealtimes to avoid diluting digestive juices

Foods for your digestive system

Sweet potato: gentle on the intestine, rich in soluble fiber, nourishes flora without irritating
Carrots: cooked, they soothe the intestine (useful in cases of diarrhea); raw, they stimulate transit
Zucchini: highly digestible, rich in water and soft fibers that facilitate intestinal passage
Apples: the pectin they contain regulates transit (useful in cases of constipation or diarrhea)
Pears: also rich in pectin, they promote intestinal regularity
Ripe banana: a source of soft fiber (inulin), it soothes the intestine and supports good bacteria
Topinambur: very rich in inulin, an excellent prebiotic, but should be introduced slowly as it can cause gas
Artichoke: stimulates bile production (good fat digestion) and nourishes the microbiota
Asparagus: source of inulin, promotes the development of bifidobacteria
Chicory: a champion of inulin, it supports intestinal flora and the liver
Garlic: a powerful prebiotic, but can be irritating if consumed in excess or in cases of intestinal fragility
Onions: rich in fructans, they nourish the flora, but should be eaten in moderation by sensitive individuals
Leeks: white part rich in prebiotic fiber, helps balance flora
Chia seeds: swell with water to form a gel that gently regulates transit
Flaxseeds: rich in fiber and omega 3, they facilitate transit when ground and moisturized

Foods rich in probiotics (beneficial bacteria)

They help reseed the intestinal flora with good, live bacteria.

Plain yoghurt: a source of beneficial lactic ferments, but choose sugar- and additive-free yoghurts
Kefir: fermented beverage rich in a variety of probiotic strains, ideal for diversifying flora
Raw sauerkraut: lacto-fermented, it provides probiotics and digestive enzymes
Kimchi: fermented Korean variant, probiotic and rich in antioxidants
Miso: fermented soy-based paste, provides probiotics when not heated
Tempeh: fermented soybeans rich in protein and good bacteria
Lacto-fermented pickles: fermented (unpasteurized) vegetables that enrich the flora

Soothing foods for the intestine

They have an anti-inflammatory action or form a kind of digestive dressing.

Vegetable broth: remineralizes the body and soothes digestive irritation
Apple compote: highly digestible, the pectin it contains helps soothe the intestine
Ripe banana: forms a protective film on the mucous membrane and promotes beneficial flora
Well-cooked white rice: easy to digest, useful for solidifying stools during diarrhea
Oat flakes: rich in beta-glucans, they support flora and soothe sensitive intestines
Okra: releases a gelatinous substance that soothes and protects mucous membranes
Aloe vera: (edible) gel soothes inflammation and promotes intestinal repair
Carrot purée: a classic remedy for soothing the intestines, especially in children

Foods rich in mucilage (protect the digestive mucosa)

These foods form a protective gel that lines the intestinal walls.

Sea moss: a bomb for the microbiota and intestinal mucosa
Chia seeds: form a mucilage that protects and facilitates stool passage
Linseed: same properties as chia, useful for soothing and lubricating the digestive tract
Blond psyllium: soft, highly moisturizing fiber, effectively regulates transit

Digestive herbs and spices

Stimulate digestion or calm spasms and bloating.

Ginger: stimulates digestive enzymes, reduces nausea and bloating
Turmeric: powerful intestinal anti-inflammatory, supports the liver
Peppermint: antispasmodic, relaxes intestinal muscles
Fennel: reduces gas and bloating
Green anise: carminative, helps eliminate gas
Cumin: stimulates digestive juices and limits fermentation
Coriander: helps expel gas and stimulates digestion
Cardamom: gentle on the intestines, helps relieve heaviness

Hydrating and transit-friendly foods

They provide water + soft fiber, ideal for a lazy intestine.

Cucumber: rich in water, hydrates digestive tissues
Watermelon: moisturizing and slightly laxative
Melon: gentle on digestion, rich in water
Lettuce: moisturizes and provides tender fiber
Celery: very hydrating, stimulates digestion thanks to its fibers and enzymes

Good fats for the intestinal mucosa

Supports intestinal cell repair and facilitates stool passage.

Extra-virgin olive oil: anti-inflammatory, lubricates the digestive tract
Avocado: rich in fiber and beneficial fatty acids
Walnuts: source of plant-based omega-3s, promote healthy flora
Almonds: gentle on the intestine if soaked to neutralize antinutrients

In my Women’s Nutrition course, I detail how to integrate these foods into your female cycle for maximum effect on your health at every level.

I hope this article has helped you take care of yourself in the healthiest way possible.

Hélène – Traditional Therapist