5 Signs Your Digestive Health Needs Attention

That uncomfortable, puffy feeling after meals is a common digestive issue. While a little gas here and there is normal, excessive bloating and burping after every meal can be a sign that your digestive system isn’t breaking down food properly. Factors such as eating too quickly, food intolerances, or an imbalance in gut bacteria could be to blame.

What to Do:

• Exercise Regularly: Physical activity helps improve intestinal gas clearance and reduce bloating [1]. Even light exercise, such as walking or cycling on a stationary bike, can aid digestion.
  
  
• Track your diet: Identify potential trigger foods, especially those prone to fermentation in the colon such as dairy, processed foods containing high fructose corn syrup and food with sugar alcohols ( sorbitol, mannitol, xylitol etc) [2].
  
  
• Drink Ginger Tea: Ginger is a natural remedy for bloating and gas [3]. Its anti-inflammatory and carminative properties help relax the digestive tract, reducing gas and easing the sensation of fullness. Sip on ginger tea after meals to soothe your stomach, improve digestion, and reduce bloating. You can also try adding a slice of fresh ginger to hot water for a refreshing and effective drink.
  
  

If you’re frequently feeling nauseous, especially after meals, it could be a sign that your digestive system is struggling. Nausea can be caused by indigestion, an upset stomach, or even food intolerances. When your gut isn’t functioning properly, it can lead to discomfort and a queasy feeling. This is your body’s way of signaling that it needs some extra support to process food effectively.

What to Do:

• Incorporate Digestive Enzyme-Rich Foods: Certain foods naturally contain digestive enzymes that can help break down food more efficiently and reduce nausea [4]. Pineapple (which contains bromelain) and papaya (which contains papain) are great examples. Including these in your diet can assist in easing digestion and reducing symptoms of nausea.
  
  
• Avoid Fatty or Greasy Foods: Fatty food and greasy food can slow down digestion and exacerbate nausea [5]. Stick to lighter, easier-to-digest foods like steamed vegetables, white rice, or simple broths until your stomach feels better.
  
  

It’s not just about what you eat but also about how effectively your body processes and absorbs nutrients. Sluggish or inefficient digestion can prevent your body from absorbing essential vitamins and minerals, leaving you feeling drained, foggy, or tired—no matter how much you sleep. If you’ve noticed that no matter how much you eat, you can’t seem to gain weight, it could be another sign that your digestive system isn’t functioning optimally.

What to Do:

• Incorporate Digestive Enzymes: If you’re feeling fatigued despite eating a balanced diet, your body may be struggling to absorb nutrients effectively. Taking digestive enzymes like those found in can help optimize the breakdown and absorption of food, ensuring that your body gets the full nutritional benefit from what you eat [6].
  
  
• Consider Probiotics: An imbalance in gut bacteria can contribute to fatigue. Probiotics can help restore a healthy balance of gut flora, which in turn can support better digestion and energy levels [7]. Adding probiotic-rich foods like yogurt or fermented foods, or taking a high-quality supplement, may help.
  
  

That burning sensation in your chest, often after a meal, is a classic sign of acid reflux or GERD (gastroesophageal reflux disease). When stomach acids flow backward into the esophagus, it can cause irritation, resulting in the uncomfortable burn known as heartburn.

What to Do:

• Avoid Trigger Foods: Certain foods can worsen heartburn, including spicy dishes, fried foods, citrus, chocolate, and caffeinated beverages [8]. Pay attention to what you eat and try to avoid or limit these triggers to keep your symptoms in check.
  
  
• Don’t Lie Down Immediately After Eating: Lying down too soon after a meal can encourage stomach acids to flow backward into the esophagus [9]. Wait at least 30 minutes to an hour after eating before lying down or reclining.
  
  

Epigastric pain, typically felt in the upper abdominal area, can result from several digestive issues, including acid reflux, gastritis, peptic ulcers, or even bile reflux. Understanding the underlying cause of the pain is essential for managing and alleviating it. Here are some strategies to improve symptoms and promote better digestive health.

What to Do:

• Take Licorice Extract: Studies have shown that licorice extract can help alleviate epigastric pain by promoting the healing of the stomach lining and reducing inflammation [10]. Licorice extract has natural soothing properties that may improve symptoms associated with gastritis, acid reflux, and ulcers. Consider using licorice extract supplements or licorice teas as part of your regimen to support digestive health.
  
  
• Eat Smaller, More Frequent Meals: Large meals can put extra pressure on your stomach and increase acid production, worsening symptoms of epigastric pain [11]. Instead, try eating smaller, more frequent meals throughout the day. This can help ease digestion and prevent overloading the stomach, which may reduce discomfort.