How to Improve Digestion: 7 Simple, Science-Backed Tips That Work

Discover seven simple, science-backed tips you can start today to improve digestion, reduce bloating, and boost overall gut health. Each strategy targets common triggers like slower transit, gas, and imbalances in the gut microbiome, so you can feel more comfortable after meals and experience steadier energy throughout the day. Practical and approachable, these tips are designed to fit real-life routines—no overnight changes required to begin improving digestion. Tip 1 and 2 focus on what you drink and eat. Stay well hydrated, with water or non-caffeinated beverages, to support digestion and comfortable bowel movements. Pair this with a diverse, fiber-rich diet that includes both soluble and insoluble fibers from fruits, vegetables, whole grains, legumes, and nuts. Tip 3—eat more mindfully: maintain regular meals and take time to chew thoroughly. Slower, mindful eating can reduce air swallowing and lessen bloating, helping you improve digestion over time. Tips 4 through 7 bring in the gut-friendly details. Consider probiotics and prebiotics tailored to your gut, as certain strains can ease bloating and support a healthy barrier, while prebiotic fibers nourish beneficial bacteria. Gentle movement after meals—like a brisk 10–15 minute walk—encourages gut motility and steadier digestion. Manage stress with breathing or brief relaxation breaks, since stress can disrupt gut function, and prioritize sleep to support the gut-brain axis. Together, these steps create a supportive environment for your digestion and can help you improve digestion more consistently. Beyond lifestyle, a clear view of your gut health can amplify results. InnerBuddies offers a white-label Gut Health Operating System that companies can use to power their gut microbiome testing products—and it’s also available directly to consumers. The platform brings together a Gut Microbiome Health Index (0–100) based on an exclusive IP deal with EAFIT University in Colombia, along with detailed Bacteria Abundances and Bacteria Functions to show how you compare against a healthy cohort. It also includes Target Group analyses for topics like Healthy Aging, Endurance Sport, and Skin & Hair Health, plus Personalized Nutrition advice drawn from your 3-day food diaries and stool samples, and personalized probiotics and prebiotics recommendations. To explore consumer testing, you can check out the InnerBuddies microbiome test, or join ongoing insights with the InnerBuddies Gut Health Membership. Businesses interested in scaling their own offering can learn more about partnership opportunities on the InnerBuddies partner program. These capabilities, combined with personalized nutrition and probiotic guidance, provide a robust path to truly improve digestion for individuals and teams alike.