Learn To Improve Your Gut Health: Food and Exercises

improve your gut health
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Yes, you heard it right! You take care of your gut health, and your gut will take care of you. Digestion is one of the most important processes in our body. Through this process, nutrients are absorbed and waste is discarded from our body. But in some of us, this process isn’t smooth, many of us may suffer from indigestion, gas, bloating, GERD, heartburn, IBS and so on. These conditions may lead to severe GUT problems.

However, sometimes a healthy person may also suffer from gut issues. To avoid this one can practice many exercises and include foods to prevent the same.

Here is a list of some foods that can improve your gut health

fruits vegetables for good digestion
Legumes, fruit and salmon pieces on a wooden plate.


Yoghurt is a very common food for gut health as it contains millions of good bacteria that help in digestion. It is prepared from milk after fermenting. Yoghurt can be taken as breakfast or you can combine it with other foods as per your taste.


This green fruit is tasty and acts as a friend of our gut. It is rich in fibre and vitamins, thus helpful in digestion. Its seeds are good laxatives, i.e. they help in the smooth passage of stool.


This fruit helps in treating gut problems. It helps in restoring the function of the bowel and also helps against diarrhoea. Bananas are a great source of potassium and electrolytes which help restore good digestion.


This fruit is rich in papain which is a digestive enzyme that helps in breaking down protein fibres. It is also helpful in relieving constipation and bloating.


We all are aware of the fact that lemons are a good source of vitamin C. When combined with water, together they help in improving digestion. Lemon juice along with lukewarm water can be taken every morning.


Fennel is similar to liquorice in taste. They are used as a spice as well as a mouth freshener after meals in India. These are fibre-rich, anti-inflammatory and anti-microbial that help in digestion and prevent gassiness.


Since time immemorial, ginger has been used as medicine to accelerate digestion and prevent nausea.

Hot water

Many of us have been advised to drink hot water to relieve digestion. The best way to keep our gut healthy is to sip hot water early in the morning.

Green veggies

These are tremendous sources of fibre and magnesium that relieve constipation by improving muscle contraction in the gut.

Apart from food, some exercises help to improve your gut health. These are:


It is the simplest way to keep ourselves healthy. Fast walking for about 30-40 minutes will keep you away from gut problems as well as other health issues.


Cycling is not only helpful in reducing belly fat but also helps in the smooth functioning of the digestive tract.

Breathing exercises

This must be surprising but a proper breathing pattern helps in treating digestive issues like heartburn and bloating. Stress is the main issue causing health problems. Breathing exercises fill your lungs with oxygen and thus help in relieving stress and therefore help in maintaining overall health including healthy digestion.

Yoga asanas

Yoga is the solution to every health problem related to the mind or body. Here is a list of some yoga postures that help in relieving gut problems.

yoga to improve your gut health
  • Sukhasana ( easy seat)
  • Paschimottanasana ( seated forward fold)
  • Matsyendrasana ( seated supine twist)
  • Balasana( child pose)
  • Pawanmuktasana (wind relieving pose)
  • Bhujangasana ( cobra pose)
  • Dhanurasana ( Bow pose)
  • Marjariasana ( cat-cow)
  • Vajrasana ( Thunderbolt pose)
  • Adho Mukha Swanasana (downward-facing dog)

Quit smoking

Smoking doesn’t damage your lungs only, it also affects your digestion negatively. To improve digestion as well as overall health quit smoking as soon as possible. Consult the doctor or read here how to quit tobacco naturally.


One must keep their digestive system healthy as all diseases are caused due to improper digestion. This fact is also proved in the Ayurvedic text. So, one must eat healthily and exercise properly to stay healthy and fit.

Try to avoid fried and spicy foods, also don’t eat when you’re already feeling full. Add more nutrition to your diet, and keep your body hydrated. Additionally, stop drinking alcohol and smoking as they not only affect your digestion but also affect your overall health.

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