'I'm a dietician – one simple change at mealtimes can heal gut and reduce bloating'

Candid shot of a cheerful young Chinese woman eating a healthy vegan salad with sourdough bread in a cafe. She's holding a fork with a piece of broccoli on it.
-Credit:Getty


You could improve your gut health simply by changing your meal habits.

We all know how important it is to stay healthy by eating a balanced diet and exercising. But many of us still don't understand how vital good gut health can be - even though it impacts several areas of our bodies. Poor gut health can cause digestive issues such as bloating, constipation and heartburn, as well as sleep disturbances, mood changes, skin issues and even migraines.

There are many things you can do to improve your gut health, including incorporating certain foods into your diet that promote healthy gut bacteria. But one of the easiest ways to make your gut healthier is to incorporate one simple change to your meal times - which won't cost you a penny.

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In a video on TikTok, Annalise, a dietician specialising in gut health, said that one of the most important things you can do to promote healthy digestion is simply start "chewing your food thoroughly".

She said: "We need to chew our food thoroughly as our saliva has lots of enzymes which start the digestion process. This also then signals to our gut to start secreting all of the things it needs to secrete to start breaking down food. You need to be eating slowly and mindfully and chewing your food thoroughly."

While this tip doesn't involve making any dietary changes, Annalise's second tip does. She recommends avoiding any food or drink that "adds gas to your stomach", including fizzy drinks.

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The dietician's advice is backed by the NHS, which states on its website that "eating properly" can help digestion. The NHS suggests taking the time to eat slowly, reducing your portion sizes and avoiding having a big meal before bed, as well as ensuring you drink plenty of water throughout the day.

In an article listing five lifestyle tips for a "healthy tummy", the NHS also claims that stress can cause digestive issues.

They state: "In some people, stress slows down digestion, causing bloating, pain and constipation, while in others, it speeds it up, causing diarrhoea and frequent trips to the loo. Some people lose their appetite completely."

Smokers should consider quitting to prevent reflux, which occurs because smoking can weaken the muscle that controls the lower end of the food pipe and allows acid from the stomach to travel in the wrong direction back up. Those who are overweight may want to consider trying to lose weight to reduce heartburn and other stomach problems.

You can find more advice on healthy digestion on the NHS website.