Digestive Health: Simple, Practical Ways to Feel Better

Stomach upset, bloating, heartburn, or irregular bowel habits get in the way of life. If you want quick wins, start with what you eat, how you move, and which medicines you take. Small habits often change symptoms faster than drastic diets.

Cutting processed foods and adding fiber helps most people. Try an extra serving of vegetables, a daily fruit, and a whole-grain option at one meal. If you’re constipated, add water and soluble fiber like oats or apples before trying strong laxatives.

Probiotics can help some people with gas and mild diarrhea, but not everyone needs them. Look for proven strains (Lactobacillus, Bifidobacterium) and try a month to see if symptoms improve. Read product labels and avoid high-sugar mixes that can make bloating worse. For more on supplements, see our piece on broccoli sprout supplements and their role in diet.

Quick tips to calm your gut

Eat slowly and stop when you feel 80% full—overeating triggers reflux and bloating. Limit carbonated drinks and cut back on alcohol; both can worsen reflux and diarrhea. Move after meals: a 10–15 minute walk aids digestion and reduces gas. Manage stress—deep breathing or short walks can reduce stomach pain linked to anxiety.

Avoid frequent NSAID use if you have stomach pain or a history of ulcers. Drugs like naproxen reduce inflammation but can irritate the stomach lining. If you rely on pain relief, see our guide on naproxen and its risks before deciding.

When meds or supplements enter the picture

Some prescription drugs cause nausea, diarrhea, or constipation. Metformin, for example, often causes digestive upset when people start it. If side effects are bad, talk to your doctor about alternatives—our metformin alternatives article covers options and what to expect.

Domperidone is used by some for nausea or to increase milk supply, but it has safety concerns and differing legal status worldwide. If you’re thinking about it, read our review on domperidone and safety and discuss risks with your provider.

Buying meds online? Verify the pharmacy. Look for clear contact info, a valid license, and approval seals. Our guide on how to check online pharmacy credentials explains what to check and how to avoid fakes.

See a doctor if you have severe pain, blood in stool, unintentional weight loss, repeated vomiting, or new swallowing problems. For chronic issues like persistent reflux or IBS symptoms, a targeted plan—diet changes, tests, and sometimes meds—works best. Small, practical steps usually lead to real relief.