1. Home

  2. Routines

  3. Digestion Routine
Digestion Routine

Digestion Routine

Author avatar

by Anita Tejani

M.S. Nutrition, B.S. Psychology and Biology

Intro icon Digestion Routine - Intro

A lot of evidence shows that the human gut microbiota plays a crucial role in health, disease protection, and maintenance of gut function.

Did you know 90% of all serotonin is made in the gut? The bacteria living in your gut also affect hormone production in the hypothalamus, adrenal, pituitary glands and your immune system! 

By taking care of your gut, your body will be more efficient at digesting food and will absorb more nutrients.

Because your gut controls so many aspects of your body you need to take care of your gut health. 

Here’s a routine with key habits to maintain a healthy gut.

Habits

Morning

Take mood boosting Probiotics

DESCRIPTION - You can improve your wellbeing and decrease your risk of disease by improving your gut bacteria. The use of probiotics has been shown to reduce diarrhea, treat inflammatory bowel disease, colorectal cancer, immune system function, and even improve your mood. Take a probiotic designed to keep your gut healthy.

ACTION - Take fermented foods or probiotic supplements daily.

4X / WEEK

Best Time of Day: Morning

Meditation

DESCRIPTION - Meditation has been shown to be an easy and effective way at reducing bowel inflammation. Meditate for 10 minutes each day to improve your gut health.

ACTION - Meditate for 10 minutes each day to improve your gut health.

6X / WEEK

Best Time of Day: Morning

Any Time of Day

Hydrate

DESCRIPTION - Staying hydrated is important to maintaining healthy bacteria levels in your gut. Maintaining hydration helps to prevent the formation of TNF-α, a mediary of cell death. It also helps to prevent constipation. So make sure to drink at least 2-3 liters of water per day.

ACTION - Drink at least 2 a 3 liters of water per day.

7X / WEEK

Best Time of Day: Any

Walk outside

DESCRIPTION - Evidence shows that exercising leads to a healthier intestinal tract. Go for a 30-60 minute walk three or four times per week to promote a healthier gut.

ACTION - Go for a 30-60 minute walk three or four times per week.

5X / WEEK

Best Time of Day: Any

Minimize Sugar Consumption

DESCRIPTION - Processed sugars cause your body to digest food less efficiently and absorb fewer nutrients! Eating these sugars leads to a massive increase in obesity! Whenever possible, avoid processed foods and added sugars.

ACTION - Decreases the amount of added sugar in your diet.

7X / WEEK

Best Time of Day: Any

Eat Fennel

DESCRIPTION - Fennel is a traditional Indian spice containing a large number of necessary vitamins, minerals, and energy to promote improved wellbeing. This spice helps to prevent constipation and other forms of indigestion. Chew a few fennel seeds after each meal to benefit from these effects.

ACTION - Chew a few fennel seeds after each meal to enhance your digestion.

3X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Digestion

Sources list icon

Sources

ExpandCollapse
  1.  "Using probiotics and prebiotics to improve gut health." https://www.ncbi.nlm.nih.gov/pubmed/12927512.
  2.  "Microbiome, HPA Axis and Production of Endocrine Hormones in the Gut" 9 Jun. 2014, https://link.springer.com/chapter/10.1007/978-1-4939-0897-4_8.
  3.  "Commensal gut bacteria: mechanisms of immune modulation.." https://www.ncbi.nlm.nih.gov/pubmed/15922949.
  4.  "Managing gut health through nutrition. - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/19234925.
  5.  "HYDRAGUT study: Influence of HYDRAtion status on the GUT microbiota and their impact on the immune system." https://www.semanticscholar.org/paper/HYDRAGUT-study%3A-Influence-of-HYDRAtion-status-on-on-Useros-Gheorghe/31cb5a3c928fced3fa23a21a7c47ba67d9317f06.
  6.  "The importance of good hydration for the prevention of chronic diseases" https://www.ncbi.nlm.nih.gov/pubmed/16028566.
  7.  "Using probiotics and prebiotics to improve gut health. - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/12927512. Accessed 6 Nov. 2019.
  8.  "Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans." https://www.ncbi.nlm.nih.gov/pubmed/29166320. Accessed 6 Nov. 2019.
  9.  "Mindfulness-based stress reduction for the treatment of irritable bowel syndrome symptoms: a randomized wait-list controlled trial." https://www.ncbi.nlm.nih.gov/pubmed/22618308. Accessed 6 Nov. 2019.
  10.  "Gut microbial adaptation to dietary consumption of fructose, artificial sweeteners and sugar alcohols: implications for host-microbe interactions contributing to obesity" 11 Jun. 2012, https://www.ncbi.nlm.nih.gov/pubmed/22686435. Accessed 6 Nov. 2019.
  11.  "5 - FoodData Central - USDA." https://fdc.nal.usda.gov/fdc-app.html.
  12.  "Studies on the influence of dietary spices on food transit time ...." https://www.sciencedirect.com/science/article/pii/S0271531701003311.
Category icon

Category

 Mood  Stress  Health  AntiAging  Sleep  Digestion  Immunity  Fitness  Energy  Productivity  Memory  Sharpness
Discover More Routines

Rate Routine

Digestion Routine

Get the PDF version

"Digestion Routine"

Enter correct email address

Get PDF now

No spam! We hate spam as mush as you do.

Thank You!

Click below to download your article now.

Download Now

Here are 3 special bonuses for you:

Download Our Breakthrough App

Build your best self with the right habits fast

Get Started for FREE

Access our Private Facebook Group

Collaborate with like minded habit hacker

Get Cutting Edge Content on Instagram

Get daily science backed biohacking and self improvement tips

Contact us

 

 

 

 

Thank you

Thank you for your message. It has been sent.

Close