Digestive health: practical tips, treatments & supplements

Stomach pain, bloating, constipation or loose stools are common — and many people get relief with simple, practical steps.

First, look at what you eat. Swap sugary snacks and fried food for whole foods: vegetables, fruit, whole grains and lean protein. Fiber helps stool move, but add it slowly over a week to avoid extra gas. Drink plain water throughout the day — dehydration often makes constipation worse. Try to eat at regular times; a steady schedule helps your gut settle into a routine.

Easy daily habits that work

Move for at least 20 minutes a day. Walking after meals eases bloating and helps digestion. Chew slowly and avoid gulping air with drinks. Cut down on carbonated drinks and chewing gum if bloating is a problem. Keep a simple food diary for two weeks to spot triggers like dairy, beans, or spicy food. If fiber gives you gas, switch to low-FODMAP options for a short trial.

Treatments and supplements to consider

Over-the-counter options can help: antacids for reflux, loperamide for sudden diarrhea, and polyethylene glycol for constipation. Probiotics may help some people, especially after antibiotics; try a product with multiple strains and note changes over four weeks. Digestive enzymes can reduce symptoms for those with enzyme deficiencies or after fatty meals. Always check interactions if you take prescription drugs.

If symptoms are severe or new — like unexplained weight loss, blood in stool, persistent vomiting, or very strong abdominal pain — see your doctor right away. Tests such as bloodwork, stool studies, breath tests for bacterial overgrowth, or a colonoscopy may be needed to find the cause.

For long-term issues like IBS or chronic reflux, treatment often mixes lifestyle changes, targeted meds, and sometimes therapy. Low-dose antidepressants can reduce pain in some people with IBS. For reflux that won’t stop, your doctor might suggest stronger acid blockers or a referral to a specialist.

Avoid quick fixes. Detox teas, extreme cleanses, and unverified supplements can make problems worse or interact with medicines. Choose products with clear labels and trusted brands. When in doubt, ask a pharmacist or your clinician before trying new supplements.

Small, steady changes often beat dramatic diets. Start with water, fiber, a short walk after meals, and a food diary. Track what helps and what makes symptoms worse. That gives your doctor real clues and helps you feel better faster.

Specific choices help. Try fermented foods like yogurt, kefir, sauerkraut or kimchi for intake of live bacteria, and consider products listing Lactobacillus rhamnosus GG or Saccharomyces boulardii if you need targeted support. Limit alcohol and NSAIDs when you have heartburn or stomach pain because they can worsen irritation. If you start antibiotics, take probiotic during and for two weeks after to lower the risk of antibiotic-associated diarrhea. Traveling? Use bottled water, avoid uncooked salads and ice from unknown sources, and keep anti-diarrheal medicine. If you have blood loss, iron deficiency, persistent fever, or family history of colon cancer, see a specialist.