Easy tips to improve your digestion and reduce after-meal glucose spikes

Easy tips to improve your digestion and reduce after-meal glucose spikes

1. Slow down: You can unconsciously rush meals on a busy day, which can cause indigestion and stomach discomfort. Take time to relax, particularly before and after eating. While eating, chew properly; it helps your body make saliva, balances stomach acid, and prevents mild heartburn.
2. Add some mint to your tea: Mint is a home remedy for nausea and indigestion. Research shows that peppermint can also relieve symptoms of IBS in the short term, including stomach pain.
3. Walk after a meal: Low-impact exercise supports healthy digestion. A slow walk for 10-15 min after a meal increases the blood flow needed for healthy digestion and allows gravity to help move food through the digestive system. It can also ease bloating.
4. Add fermented foods to your diet: Try to eat more fermented foods like miso, tofu, kimchi, and sourdough bread. These foods contain prebiotics and bacteria that may help support a healthy digestive system.
5. Eat enough fiber: Eat more fiber. It can help digestion by regulating bowel movements. According to the Dietary Guidelines for Americans 2020–2025, the average adult should include around 30 grams of fiber in their daily diet each day.