How to Combat Digestive Discomfort: Tips for Reducing Bloating, Gas, and Constipation

Digestive discomfort can occur for many reasons, from diet and lifestyle to stress and underlying health conditions. The common issues people experience include:

Bloating: A feeling of fullness or tightness in the abdomen, often caused by gas or the slow movement of food through the digestive system.

Gas: Excess air in the digestive tract, often the result of swallowing air while eating or drinking, or from the fermentation of certain foods in the gut.

Constipation: Difficulty passing stool or infrequent bowel movements, often due to a lack of fibre, hydration, or movement.

Eat Smaller, More Frequent Meals

Eating large meals can overwhelm your digestive system, leading to bloating and discomfort. Instead, try eating smaller meals more frequently throughout the day. This gives your digestive system a chance to process food without being overloaded.

Chew Your Food Thoroughly

Digestion starts in the mouth. Chewing your food thoroughly allows digestive enzymes to break down the food more efficiently, reducing the likelihood of bloating and gas. This simple habit can make a big difference in how your body processes food.

Stay Hydrated

Drinking plenty of water throughout the day supports digestion and helps prevent constipation by softening stool and promoting regular bowel movements. Aim for at least eight cups of water daily, and try drinking warm water or herbal teas, which can also ease digestive discomfort.

Incorporate More Fibre Into Your Diet

Fibre is essential for healthy digestion, as it helps food move through the digestive tract and promotes regular bowel movements. Increase your intake of fibre-rich foods such as fruits, vegetables, legumes, and whole grains. However, if you're not used to a high-fibre diet, increase your intake gradually to avoid bloating.

Be Mindful of Gas-Producing Foods

Certain foods are known to cause gas and bloating. These include beans, cruciferous vegetables (like broccoli and cabbage), onions, and dairy products. While these foods are healthy, it's important to be aware of how your body reacts to them. If you experience discomfort, try limiting your intake or opting for cooked versions, which are often easier to digest.

Incorporate Probiotics and Prebiotics

A balanced gut microbiome is essential for smooth digestion. Probiotics are beneficial bacteria that help maintain gut health, while prebiotics serve as food for these good bacteria. To support your digestive system naturally, try incorporating Kōrure’s Kiwi Prebiotic into your daily routine. Made from golden kiwifruit, this supplement promotes gut health, reduces bloating, and supports digestion. Prebiotics help feed beneficial bacteria in the gut, creating a more balanced and efficient digestive process.

Get Moving

Regular physical activity, even just a short walk, can help stimulate digestion and prevent constipation. Exercise helps food move through the digestive tract and promotes the healthy passage of gas, reducing bloating.

Reduce Stress

Stress can negatively impact digestion by slowing down the digestive process and contributing to symptoms like bloating and constipation. Practise stress-reducing activities such as yoga, meditation, or deep breathing to help maintain a well-functioning digestive system.