The usual time it takes for food to pass through your digestive system is 10 hours to three days. However, if you're feeling sluggish or have stomach problems, it's conceivable that things have slowed down.

Bloating, an upset stomach, and feeling abnormally full after tiny meals are all signals that your gut needs some additional attention. Here are some tried-and-true methods for speeding up digestion and getting back to feeling normal:

1. Get your body moving.

One of the most effective methods to get things moving is to exercise. Researchers revealed in an older, but still relevant, study published in Gastrointestinal that daily moderate exercise (in this case, cycling and jogging) can shorten gut transit time by up to 30%.

If these two modalities aren't your thing, you don't have to stick with them. You can also attempt the following types of exercises:

Take a walk.

Walking, for example, helps to speed up digestion by stimulating the muscles in your stomach and small intestine, which aids in the flow of food. Walking is helpful at any time of day, but it may be especially advantageous after a meal.

According to research, walking for 15 minutes after eating can help pass food through your stomach more rapidly. However, the term here is slow. Exercising excessively can have the opposite impact.

Consider doing a yoga flow.

Many yoga poses, such as dandasana, janu sirsasana, and even savasana, might help you digest faster. Physically supporting digestive processes and encouraging excretion can be accomplished by committing to a simple 10-minute regimen each day.

2. Help yourself by eating something.

Some foods stifle digestion, such as refined carbohydrates (we're looking at you, sugar) and anything fried, while others keep things flowing smoothly. Examine your plate and make sure the following items are present:

Foods high in probiotics

Probiotic-rich meals, often known as fermented foods, are high in beneficial microorganisms that support gut health. Yogurt, one of the most popular probiotic foods, can help with digestion while also strengthening the GALT, a portion of your immune system that lives in your gut.

Also Read: Lycopene's Health Benefits And Antioxidant Sources

Supplements containing probiotics

A well-formulated probiotic supplement, in addition to a diet rich in gut-supporting foods, can be a very useful alternative.

Foods high in fiber

Another non-negotiable for digestion is fiber. Soluble and insoluble fibers are the two main varieties, and while both are beneficial to your overall health, insoluble fiber is the star of the show when it comes to transit time.

And don't forget to chew your meal fully; not doing so leads your stomach to work harder, which stymies the digestive process farther down the line—a it's negative feedback loop. Chew until your meal is completely liquefied.

3. Drink plenty of water

It's tough to keep things going without drinking plenty of water because not getting enough hydration can disrupt digestion. However, this does not imply a second cup of coffee or a sweet lemonade. Stick to the following healthy liquids:

Water

Water is the most important nutrient you can consume. It aids in the digestion of food and the absorption of nutrients, as well as the passage of waste through the digestive tract. Drinking plenty of water is a definite way to aid digestion, so make sure you're receiving enough on a daily basis (9 cups for women and 12.5 cups for men is a good place to start).

Tea with herbs

Herbal teas can help to nourish your gut, but some varieties have additional advantages. Dandelion tea, for example, has been found to assist push food through the digestive system by stimulating muscle contractions, whilst fennel and senna teas have a stronger laxative impact.

Conclusion

Sluggish digestion is incredibly painful, but there are plenty of practical things you can do to hurry things up. Filling your plate with fermented and fiber-rich foods, drinking plenty of noncaffeinated drinks, and moving your body regularly (particularly after a big meal) are all excellent places to begin.

Consult your doctor before beginning a supplement regimen if you are pregnant, breastfeeding, or using medications. When deciding which supplements are ideal for you, it's always best to consult with a health care expert.

For more information on healthy living, get the booke: The Ridiculously Simple Vegetarian Cookbook: Eating Healthy, Living Longer.