Your ‘gut feeling’ was right. Digestion is the real engine behind your energy, mood, clear skin, and immunity. If your gut is happy, you thrive! But when it’s off, you’re in trouble: From bloating and gas, to acne flare-ups and chronic fatigue, and more can plague you.
Here’s what you need to know about your gut and how to get it functioning at its best.
How Digestion Works?
It all starts in your mouth. Saliva is packed with enzymes that break down carbohydrates as you chew. In the stomach, acids and enzymes take over, breaking down proteins and killing harmful bacteria that may have entered with food.
The real magic happens in the small intestine, where 90% of absorption occurs. Next, the large intestine - home to trillions of gut bacteria - absorbs water and ferments leftover fibres, producing essential nutrients for the body. Finally, the waste exits the body through the colon, completing the digestive journey.
What Impacts Digestion Process?
A complex process involving the coordinated function of multiple organs and systems, digestion may be influenced by a range of internal and external factors.
Internal Digestion Factors:
➤ Digestive organ health – An overstressed liver can cause poor appetite, nausea, bloating.
➤ Stomach acid imbalance – Too much or too little acid, bile, or enzymes disrupt digestion.
➤ Imbalanced gut microbiota – Overgrowth of bad bacteria can trigger IBS, diarrhea, bloating.
➤ Aging – Enzyme and acid production decline naturally with age.
➤ Inadequate digestive enzymes – Slows nutrient breakdown and absorption.
External Digestion Factors:
➤ Stress – Slows digestion and causes bloating.
➤ Sedentary lifestyle – Reduces gut function.
➤ Inflammatory foods – Processed, fried, pesticide-laden, sugary foods irritate the gut.
➤ Chewing too quickly – Causes indigestion and bloating.Low fiber diet – Causes constipation and gut issues.
➤ Poor eating habits – Erratic or heavy meals disrupt digestion.
➤ Dehydration – Slows digestion by reducing enzymes and gut movement since our bodies are 70% water.
➤ Medications – Some antibiotics harm gut flora.
➤ Stale/contaminated food & water – Triggers stomach issues.
➤ Food intolerances – Dairy, gluten, and carbs may cause gas and bloating.
Gut Reset Hacks for a Happier, Healthier You
Most of these factors can be managed with teaks to your diet, mindful lifestyle practices, and the right nutrition. Here’s a step-by-step guide to get you on track.
1. Remove & Replace: Swap Inflammatory Foods with Clean Whole Foods
Inflammatory foods like refined sugar, trans fats, additives, and preservatives weaken digestion over time. Replace them with real, whole foods.
Here are a few healthy and delicious replacements.
|
Avoid |
Replace with |
|
Burgers, pizzas, pastries, croissants, muffins |
Whole foods like pizza made with wholewheat dough and garnished with fresh seasonal veggies, sourdough bread burgers, banana bread or carrot cake muffins made with whole wheat flour and jaggery, flax seed laddus made with jaggery, ragi halwa |
|
Potato chips |
Baked sweet potato fries, kale chips, or roasted chickpeas |
|
Ice Cream |
Greek yogurt with berries, smoothie bowls, or frozen banana nice cream |
|
Instant Noodles |
Whole grain noodles, zucchini noodles |
|
Soda and Soft Drinks |
Infused water, Herbal Teas & Infusions, Lemon water, Buttermilk, Coconut water |
|
Sugary Breakfast Cereal, pancakes |
Overnight oats, dalia, chia pudding, dosa, idlis, mung chilla, millet porridge, |
|
White Sugar, Artificial Sweeteners (Aspartame, Sucralose) |
Honey, Jaggery, Khandsari, Dates, Stevia |
|
Refined cooking oils & Margarine |
Cow’s Ghee, Cold pressed and Unrefined Organic Cooking Oils, |
|
Refined flours like Maida, Cornflour |
Organic Whole grains and Whole grain flour like Quinoa, Ragi, Millet flour |
|
White Rice |
Organic Brown, Red and Black rice |
|
White bread |
Wholewheat roti, whole grain bread, sourdough |
|
Processed Foods including processed meats |
Grilled cottage cheese, tofu, mushrooms, roasted vegetables with homemade fresh tomato salsa, yoghurt mint dip |
|
Smoking & Alcohol |
Ashwagandha supplement/tea, Chamomile tea, peppermint tea, Brahmi for mood elevation, stress relief and relaxation |
2. Eat More Anti-Inflammatory Foods
Chronic inflammation disrupts digestion. Add chlorophyll-rich greens (spinach, moringa), cruciferous veggies (broccoli, cabbage), and colorful fruits (berries, apples, pomegranates). Herbs like Tulsi, turmeric, and ginger also soothe the gut.
Easy Hacks:
➤Add Whole Food Supplements: Pick from Organic India’s whole food supplements: Spirulina, Moringa, and Wheatgrass – get your dose of anti-inflammatory vitamins and minerals.
➤ Incorporate Anti-Inflammatory Fats: Include omega-3-rich foods like chia seeds, flaxseeds, and flaxseed oil to support healthy gut health and reduce inflammation.
3. Empower Your Liver – Your One-Man Army
The liver detoxifies toxins and supports digestion. Poor diet and stress can burden it, leading to bloating, nausea, and brain fog.
Easy Hacks:
➤ Avoid heavy, late-night meals for better digestion.
➤Exercise daily: Regular movement enhances detoxification.
➤ Step up consumption of good fats such as cow’s ghee Omega 3-rich foods like flaxseed, chia seeds, and walnuts, cold-pressed organic cooking oils, and nuts and fruits like avocado.
➤ Supplement your diet with liver-friendly herbs: Check out Organic India’s Turmeric (rich in curcumin), Giloy, and Amla.
➤ Boost your liver and kidney health with Organic India Liver Kidney Care, a blend of 3 rejuvenating herbs that help restore healthy liver function and improve metabolism.
4. Boost Digestive Enzymes
Low stomach acid or enzymes leads to indigestion, bloating, and poor nutrient absorption.
Easy Hacks:
➤ Support acids and enzymes with food: Include in your diet: lemons, ginger. juice, mint, coriander, or amla chutney.
➤ Have a tbsp of ORGANIC INDIA Apple Cider Vinegar in 250 ml of water before meals can help reduce bloating and gas.
➤ Strengthen Digestion with ORGANIC INDIA Bowelcare to aid digestion and assimilation.
5. Fibre Up Your Food
Fiber supports bowel health, feeds good bacteria, flushes toxins, and helps you feel full.
Easy Hacks:
➤ Eat whole grains (quinoa, oats), vegetables (spinach, kale), and fruits (guava, mango, apple).
➤ Boost your healthy gut flora with ORGANIC INDIA Psyllium Husk, a natural prebiotic fibre that supports gut health and reduces bloating. Sprinkle fibre-rich flax and chia seeds on your dishes.
6. Build Your Gut Ecosystem – Power Up Your Microbiome
A healthy gut microbiome (bacteria in the digestive tract) boosts digestion by breaking down food efficiently, aiding nutrient absorption, and supporting regular bowel movements.
Easy Hacks:
➤ Eat Fermented Foods: Include kanji, fresh curd, pickled carrots, beetroots, radish in your meals.
➤ Fuel Your Gut Bacteria: Eat organic whole foods rich in prebiotic fibre like bananas, onions, and flaxseeds.
➤Include ORGANIC INDIA Psyllium Husk, a natural prebiotic fibre that supports healthy gut flora
➤ Cut Back on Sugar: Say no to processed sugary foods that feed harmful bacteria.
7. Keep Your Colon Clean – Flush Out Waste
A clean, well-functioning colon is a vital part of your digestive wellness routine. It keeps your digestion moving, helps your body absorb vital nutrients, and flushes out waste and toxins.
Easy Hacks:
➤ Daily Detox: Use ORGANIC INDIA Psyllium Husk, a natural source of soluble and insoluble fiber, to support regular bowel movements.
➤ Detox Smart: Try ORGANIC INDIA Triphala, a time-tested Ayurvedic blend of three potent fruits, Amalaki, Bibhitaki, and Haritaki known to rejuvenate the digestive system and improve bowel regularity.
8. Nourish Your Gut with the Right Herbs
Herbs are packed with anti-inflammatory compounds that heal the gut and boost nutrient absorption.
Digestive Herbs & its Benefits for Digestion:
➤ Cinnamon – Stimulates digestion, relieves bloating
➤ Amla – Cleanses the digestive tract, boosts immunity
➤ Mulethi – Soothes acid reflux and heartburn
➤ Psyllium Husk – Supports microbiome and detox
➤ Fennel – Calms the gut, reduces cramping
➤ Peppermint – Relieves gas, supports IBS
➤ Turmeric – Boosts liver function, fights inflammation
➤ Chamomile – Calms digestion and gut-brain axis
➤ Chia & Flax Seeds – Promote gut flora, reduce inflammation
➤ Ginger – Enhances enzyme activity, reduces bloating
➤ Black Pepper – Boosts stomach acid and absorption
Go on, get on to mission Good Gut. Follow this gut reset guide today!
Conclusion: Reset Your Gut, Reclaim Your Health
A healthy digestive system is the cornerstone of overall wellness. By embracing a gut reset routine—rich in whole foods, anti-inflammatory nutrients, herbal supplements, and mindful lifestyle choices—you can naturally improve digestion, reduce bloating, boost energy levels, and support immune function. Whether you're dealing with indigestion, leaky gut, or sluggish metabolism, these simple yet powerful steps can help restore balance and vitality.
Remember, your gut health is deeply connected to your mood, skin clarity, and long-term wellness. Prioritize fiber-rich foods, fermented ingredients, and digestive herbs to nourish your microbiome and keep your colon clean.
For deeper insights into optimizing your digestive health, explore our related blog:
👉Ultimate Guide to Food Combining for Healthy Digestion
👉 7 Powerful Herbs to Naturally Support Digestion & Gut Health
