5 Simple Ways to Support Digestion



If digestion feels off—bloating, heaviness after meals, irregularity, or that “stuck” feeling—small, consistent habits can make a big difference. You don’t need a cleanse, a perfect diet, or an extreme routine. Start with a few simple changes that can help your body do what it’s designed to do!

Here are five easy, practical ways to support digestion—starting today.

1) Take a 10-Minute Walk After Meals

A gentle walk after eating helps encourage normal gut movement and can reduce that heavy, bloated feeling.

Make it easy:

• 10 minutes is enough
• Keep it relaxed (not a workout)
• Indoors counts—pace your hallway, do a lap around the house, park farther away from your car, etc.

2) Drink Water Smartly (Not Just “More”)

Hydration supports digestion, but timing matters.

Try this:

• Start your day with a glass of water
• Sip water between meals
• If you feel overly full or bloated, avoid chugging large amounts with meals—try small sips instead

Simple upgrade: add a pinch of mineral salt or a squeeze of lemon if that feels good for your body.

3) Slow Down Your Meals (Your Gut Loves Calm)

Digestion works best when your nervous system is out of “fight-or-flight.” Eating fast, stressed, or distracted can create bloating and discomfort—even with healthy food.

Try this before your first bite:

• Take 3 slow breaths
• Put your fork down between a few bites
• Chew until the food is mostly broken down
• Eat mindfully, being aware of tastes, textures, and the environment around you.

If you only change one thing this week, make it this!

4) Build a “Digestion-Friendly Plate” Most of the Time

You don’t need perfection—just a simple structure that supports blood sugar and digestion.

Aim for:

• Protein: eggs, chicken, fish, Greek yogurt, tofu, beans
• Fiber: veggies, berries, beans, chia/flax
• Healthy fats: avocado, olive oil, nuts/seeds

Tip: If fiber tends to bloat you, go slow...cooked veggies are often gentler than raw.

5) Create a Bathroom Routine (Consistency Helps More Than You Think)

Your gut likes rhythm. Skipping urges, rushing, or never having a consistent time can lead to constipation or irregularity.

Easy routine:

• Sit at the same time daily (many people do best after coffee or breakfast)
• Use a footstool to elevate your feet (helps posture)
• Don’t strain—give it time and breathe

One Simple “Start Here” Plan:

If you want a no-stress way to begin, try this for 3 days:

• 10-minute walk after one meal
• 3 deep breaths before each meal
• Water in the morning + sip between meals

Small habits compound fast!

Want It Personalized?

If you’re dealing with bloating, constipation, reflux, or unpredictable digestion and you want to achieve your gut health goals in 2026, let's work together to develop a simple gut health coaching plan that fits your body and lifestyle. Send me a message, and I’ll help you build routines that are realistic and sustainable!

Educational Disclaimer (Not Medical Advice)

The information shared in this blog post is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment from a qualified healthcare provider.

Always consult your physician or another licensed healthcare professional before making changes to your diet, supplements, movement routine, or lifestyle—especially if you are pregnant, nursing, have a medical condition, take medications, or have a history of digestive disorders. If you experience severe or persistent symptoms—such as ongoing abdominal pain, blood in the stool, unexplained weight loss, persistent vomiting, fever, or sudden changes in bowel habits—please seek medical care promptly.

By reading this post, you acknowledge that you are responsible for your own health decisions and outcomes.