What to eat for a poor digestive system? 3 ways to protect gut health at home

According to the World Health Organization (WHO), diseases related to the digestive system are among the most common health problems globally, affecting millions of people each year. In Vietnam, conditions such as bloating, indigestion, constipation, stomach pain, or digestive disorders are also increasingly common due to unbalanced diets, work pressure, and unscientific living habits.

If you often feel discomfort in your stomach after meals, have a poor appetite, absorb nutrients poorly, or are concerned about long-term gut health, then proper digestive system care should be started as early as possible. In this article, Tiptory will share simple, easy-to-apply, and scientifically-backed methods to protect your digestive system, improve nutrient absorption, nourish gut microbiota, and maintain overall health every day.

Method 1: Caring for a healthy digestive system at home

Tip 1: Supplement fiber correctly every day

Ensure 25–30g of fiber intake daily to support the digestive system

• Fiber is an important component for a healthy digestive system, promoting bowel movements, helping food move easily through the digestive tract, and effectively eliminating waste.

• Adults should consume about 25–30g of fiber daily from natural foods. If your diet doesn't provide enough, you can consider using fiber supplements as directed by a doctor or nutritionist to better care for your digestive system.

Prioritize fiber-rich foods in daily meals

• Build a menu with plenty of fiber-rich foods such as:

  • Leafy green vegetables (cabbage, spinach, kale).

  • Whole grains like oats, brown rice, whole-wheat bread.

  • Beans, lentils, and peas.

  • Fruits like apples, pears, oranges, grapefruit, and berries.

• When eating fruits or vegetables that can be eaten with the skin (if washed thoroughly and safe), keep the skin on as it contains a lot of fiber and beneficial compounds that help protect the digestive system.

Track fiber intake to meet recommended needs

• Read the nutrition facts label on food packaging to know the amount of fiber per serving.

• For fresh vegetables, tubers, and fruits without nutrition labels, you can refer to data from reliable nutrition sources to calculate your daily fiber intake.

• Actively planning your menu will help maintain a stable fiber intake, support digestive system care, prevent constipation, and improve long-term gut health.

Only use fiber supplements when necessary

• If your daily diet does not provide enough fiber or you are diagnosed with a fiber deficiency, you can consider using supplements under the guidance of a healthcare professional.

• When increasing fiber intake, do so gradually over several weeks and drink enough water to reduce the risk of bloating, discomfort, or digestive upset. This helps the body adapt better and contributes to safely and effectively protecting the digestive system.

Tip 2: Prioritize lean protein for the digestive system

Choose lean protein sources to reduce the burden on the digestive system

• Protein is an essential nutrient that helps maintain muscles, repair tissues, and support many bodily functions. However, the protein sources you choose can also significantly affect your digestive system.

• Meats high in saturated fat, especially processed red meats or fatty meats, can increase inflammatory responses, slow down the digestive process, and increase the risk of constipation if eaten regularly.

• To effectively care for your digestive system, prioritize low-fat and easy-to-digest protein sources in your daily diet.

Prioritize foods rich in lean protein

• Supplement protein from beneficial foods such as:

  • Fish, especially omega-3 rich fish.

  • Skinless poultry like chicken, turkey.

  • Beans, soybeans, and lentils.

  • Nuts like almonds, walnuts, cashews, or pumpkin seeds.

• These foods not only provide high-quality protein but also help protect the digestive system, ensuring stable gut function and contributing to a healthy gut microbiome.

No need to completely eliminate red meat

• Red meat remains an important source of protein, iron, and vitamin B12. However, it should be eaten in moderation rather than frequently.

• You can:

  • Reduce portion sizes in each meal.

  • Limit red meat to about once a week or alternate with other lean protein sources.

  • Prioritize healthy cooking methods such as steaming, boiling, or grilling instead of deep-frying.

Meet daily protein needs sufficiently

• Each person's protein needs depend on age, weight, activity level, and health status.

• For adults, the necessary protein intake usually ranges from 40–60g per day, while those who exercise or older adults may need more.

• To care for your digestive system and overall health, distribute protein evenly throughout your meals instead of concentrating too much in one meal. This helps the body absorb nutrients more effectively and reduces the burden on the digestive tract.

Tip 3: Limit processed foods

Reduce processed foods to support the digestive system

• Processed foods and fried foods often contain high amounts of saturated fat, salt, and additives. When consumed regularly, these ingredients can make the digestive system less efficient, causing bloating, indigestion, or constipation.

• If you want to care for your digestive system long-term, gradually reduce the frequency of consuming industrial foods and prioritize fresh, minimally processed foods.

Limit foods that are hard to digest

• You should reduce the consumption of the following food groups:

  • Deep-fried foods.

  • Packaged foods.

  • Microwave meals or fast food.

  • Sausages, cold cuts, processed meats, and salty snacks.

• Instead, choose vegetables, fruits, whole grains, lean meats, and fresh foods to protect your digestive system and enhance the nutritional value of your meals.

Prioritize fresh foods for fiber and nutrient intake

• Most processed foods contain very little fiber, vitamins, and minerals.

• While they can make you feel full quickly, they don't provide enough essential nutrients for the gut. A prolonged low-fiber diet can increase the risk of constipation, digestive disorders, and an imbalance in the gut microbiome.

• A diet rich in fresh foods will help care for your digestive system, improve nutrient absorption, and support more efficient bowel movements.

Reduce eating out to control fat and salt

• Many dishes in restaurants or eateries use large amounts of butter, oil, salt, and spices to enhance flavor.

• Eating out too frequently can lead you to consume more saturated fat and sodium than recommended, thereby increasing the risk of indigestion, bloating, or digestive system problems.

• If you have to eat out, prioritize steamed, boiled, or grilled dishes, and request reduced salt, sauces, and oil to protect your digestive system and maintain long-term health.

Tip 4: Reduce sugar to protect the digestive system

Limit sugary foods and drinks

• Consuming too much added sugar not only causes short-term stomach discomfort but also affects the balance of the digestive system.

• A high-sugar diet promotes the growth of harmful bacteria in the gut, thereby increasing the risk of bloating, abdominal pain, digestive disorders, and affecting the gut microbiome.

• To effectively care for your digestive system, reduce the amount of added sugar in your daily diet.

Cut down on high-sugar foods

• Foods and drinks to limit include:

  • Carbonated soft drinks.

  • Cakes, cookies, pastries.

  • Candies and high-sugar chocolates.

  • Milk tea, energy drinks, and pre-mixed beverages.

• Replacing them with fresh fruit, plain yogurt, or low-sugar dishes will help protect your digestive system and support blood sugar control.

Maintain sugar intake within recommended limits

• According to the American Heart Association (AHA), added sugar intake should be limited to:

  • Approximately 25g/day for women.

  • Approximately 36g/day for men.

• Maintaining a reasonable intake is not only good for the digestive system but also helps reduce the risk of obesity, type 2 diabetes, and cardiovascular disease.

Avoid carbonated soft drinks if you frequently experience bloating

• In addition to high sugar content, carbonated soft drinks also contain carbon dioxide, which can increase feelings of bloating, fullness, and discomfort after drinking.

• If you like carbonated drinks, you can choose sugar-free sparkling water or plain water with fresh fruit to reduce sugar intake and better care for your digestive system.

Read nutrition labels to detect "hidden" sugar

• Many seemingly healthy processed foods still contain a relatively high amount of added sugar.

• Before purchasing a product, check the nutrition facts label and prioritize products with low sugar content or no added sugar.

• Forming the habit of reading food labels is a simple but effective step to protect your digestive system, control your diet, and maintain long-term health.

Tip 5: Eat slowly for better digestion

Eating slowly reduces pressure on the digestive system

• Eating too quickly forces the digestive system to work harder to process a large amount of food delivered to the stomach in a short time.

• Additionally, the brain needs about 15–20 minutes to receive satiety signals from the stomach. If you eat too quickly, you can easily eat more than your body needs before feeling full.

• Maintaining a moderate eating pace is a simple but effective way to care for your digestive system, control weight, and reduce feelings of heaviness after meals.

Chew thoroughly before swallowing

• Chew food thoroughly to break it down before swallowing.

• Chewing helps increase saliva production, supporting digestive enzymes to begin breaking down food right in the mouth.

• Well-chewed food also helps the stomach and intestines work more efficiently, contributing to protecting the digestive system and increasing nutrient absorption.

Allocate time for each meal

• To form the habit of eating slowly, you can:

  • Put down your spoon or chopsticks between bites.

  • Chew thoroughly before taking the next bite.

  • Avoid eating while using your phone or working to focus on your meal.

  • Spend about 20–30 minutes on each meal if conditions allow.

• These small changes help the body recognize satiety signals more accurately and support long-term digestive system care.

Wait a few minutes before eating more

• If you've just finished eating but still feel a bit hungry, wait about 10–20 minutes before getting more food.

• During this time, satiety signals from the stomach will be transmitted to the brain, helping you accurately assess whether your body still needs more energy.

• This habit helps prevent overeating, reduces the risk of bloating and indigestion, and contributes to protecting the digestive system and maintaining a healthy weight.

Method 2: Functional foods for digestive health

Tip 1: Consult a doctor before using supplements

Consult your doctor before using supplements

• Many people choose vitamins, minerals, or supplements to care for their digestive system, but not all products are suitable for everyone.

• Some products can cause unwanted side effects or reduce the effectiveness of medications if used incorrectly.

• Therefore, consult a doctor or pharmacist before starting any supplement, especially if you have chronic illnesses, are pregnant, breastfeeding, or are taking medication.

Note the risk of drug interactions

• Some ingredients in supplements can interact with:

  • Cardiovascular medications.

  • Anticoagulants.

  • Diabetes medications.

  • Thyroid medications or other chronic illness treatments.

• Getting advice before use will help protect your digestive system and limit risks to your overall health.

Use the recommended dosage correctly

• Always read the instructions on the packaging carefully and adhere to the manufacturer's dosage or your doctor's instructions.

• Do not arbitrarily increase the dose with the thought that more will bring faster results, as this can increase the risk of side effects.

• If unusual symptoms such as abdominal pain, nausea, diarrhea, or allergic reactions occur after use, stop the product and contact a medical facility for timely advice.

Prioritize a healthy diet before supplementing

• In most cases, the body can obtain sufficient nutrients through a varied and balanced diet.

• Supplements should only be considered a supportive solution when indicated or when the diet does not meet nutritional needs.

• Combining proper nutrition, regular exercise, and a scientific lifestyle remains the most important foundation for caring for your digestive system and sustainably protecting your digestive system.

Tip 2: Supplement probiotics correctly

Supplement with probiotics to support the digestive system

• Probiotics are beneficial microorganisms that help maintain the balance of the gut microbiota, supporting the digestion and absorption of nutrients.

• When beneficial bacteria decrease, you may be prone to issues such as bloating, indigestion, diarrhea, or constipation. Proper probiotic supplementation can help care for your digestive system and improve gut health in some individuals.

• However, the effectiveness of probiotics can vary depending on the bacterial strain and each individual's health condition.

Choose products that suit your needs

• Probiotic supplements are widely available at pharmacies and health food stores.

• Before use, you should:

  • Consult a doctor or pharmacist to select the appropriate bacterial strain.

  • Prioritize products from reputable manufacturers that clearly state the bacterial strain and the number of beneficial bacteria (CFU).

  • Store the product according to instructions to ensure quality.

• Choosing the right product will help protect your digestive system and enhance the effectiveness of probiotics.

Use consistently as directed

• Probiotics do not provide immediate results after a few days of use.

• Typically, you need to use them regularly for several weeks to notice improvements in digestion, depending on the cause and health condition.

• Do not self-increase the dose or change products frequently without consulting a healthcare professional.

Prioritize probiotic intake from food

• In addition to supplements, you can increase your beneficial bacteria intake through naturally fermented foods such as:

  • Plain yogurt or Greek yogurt.

  • Kefir.

  • Some safe and hygienic traditional fermented foods.

• Combining probiotic-rich foods with a high-fiber diet will create favorable conditions for beneficial bacteria to thrive, thereby more effectively caring for your digestive system and protecting your digestive system in the long run.

Tip 3: Supplement digestive enzymes only when necessary

Only use digestive enzymes when a deficiency is identified

• Digestive enzymes are proteins produced by the body, primarily the pancreas, to break down carbohydrates, proteins, and fats into easily absorbable nutrients.

• When the body does not produce enough digestive enzymes, the digestion of food can be affected, causing bloating, indigestion, diarrhea, fatty stools, or malabsorption of nutrients.

• In cases where a digestive enzyme deficiency is diagnosed, a doctor may prescribe enzyme supplements to care for the digestive system and improve nutrient absorption.

Do not self-medicate without a prescription

• Experts do not recommend using digestive enzyme supplements when the body does not have a deficiency.

• If the digestive system is functioning normally, enzyme supplementation typically offers no clear benefits and does not help improve digestive function.

• Instead of self-purchasing products, identify the cause if you frequently experience symptoms such as abdominal pain, bloating, or prolonged digestive disorders.

Consult a doctor to determine the cause before treatment

• If you suspect a digestive enzyme deficiency, you should visit a medical facility for evaluation and necessary tests by a doctor.

• Accurately identifying the cause will help select the appropriate treatment method, avoid unnecessary supplement use, and contribute to long-term protection of the digestive system.

Combine with a healthy lifestyle to support digestion

• Even when digestive enzyme supplementation is needed, treatment effectiveness still depends on daily lifestyle.

• To better care for your digestive system, you should:

  • Eat a balanced and diverse diet.

  • Eat slowly and chew thoroughly.

  • Drink enough water every day.

  • Limit alcohol, tobacco, and processed foods.

  • Follow the correct dosage and duration of enzyme use as directed by your doctor.

• Combining treatment with a scientific lifestyle will help protect your digestive system, enhance digestive efficiency, and maintain long-term gut health.

Tip 4: Consider L-glutamine supplementation

Supplement L-glutamine only when indicated appropriately

• L-glutamine is an amino acid involved in many bodily processes, including maintaining the structure and function of the intestinal lining.

• Some studies show that L-glutamine can support gastrointestinal mucosal cells, contributing to the maintenance of the digestive system's protective barrier in certain situations such as metabolic stress or specific diseases. However, evidence of its benefits for healthy individuals remains limited.

• Therefore, L-glutamine should not be considered a mandatory solution for digestive system care without a doctor's prescription.

Consult your doctor before use

• Before starting L-glutamine supplementation, consult a doctor or nutritionist, especially if you:

  • Have liver disease, kidney disease, or a chronic illness.

  • Are pregnant or breastfeeding.

  • Are taking medication or other dietary supplements.

• Getting advice will help you choose the right product, reduce the risk of interactions, and safely protect your digestive system.

Use the recommended dosage correctly

• If prescribed, use L-glutamine exactly as directed by your doctor or as recommended by the manufacturer.

• Do not self-increase the dose or use it for extended periods with the expectation of faster results, as this may increase the risk of adverse effects.

Combine with a healthy diet and lifestyle

• L-glutamine only plays a supportive role in some cases and cannot replace a balanced diet.

• To care for your digestive system and protect your digestive system long-term, you should:

  • Eat a variety of fiber-rich foods.

  • Get enough protein from healthy food sources.

  • Drink enough water every day.

  • Limit processed foods and high-sugar foods.

  • Maintain regular exercise and adequate sleep.

• These habits remain the most important foundation for a healthy digestive tract and reducing the risk of digestive diseases.

Tip 5: Use peppermint oil correctly

Peppermint oil can help alleviate symptoms of irritable bowel syndrome

• Some clinical studies show that capsules containing peppermint oil can help reduce symptoms of irritable bowel syndrome (IBS) such as abdominal pain, spasms, bloating, and discomfort in the digestive tract.

• The active ingredient menthol in peppermint oil has a relaxing effect on the smooth muscles of the intestines, thereby helping to reduce spasms and improve discomfort in some people with IBS.

• However, this product does not treat the underlying cause of the disease and is not suitable for all digestive disorders. Its use should be under the guidance of a doctor for safe and effective digestive system care.

Use the correct product and follow directions

• If recommended by a doctor, choose peppermint oil capsules from reputable manufacturers.

• Always use according to the dosage on the label or as directed by a healthcare professional.

• If symptoms such as heartburn, burning sensation behind the breastbone, or allergies occur, discontinue use and consult your doctor.

Do not confuse peppermint oil with peppermint leaves

• The efficacy noted in studies primarily comes from peppermint oil capsules with controlled dosage and formulation.

• Drinking peppermint tea or eating peppermint leaves may provide a pleasant sensation but there is no evidence to suggest an equivalent effect in improving symptoms of irritable bowel syndrome.

• Therefore, do not substitute peppermint oil capsules with products made from peppermint leaves if the goal is to help manage IBS symptoms.

Combine lifestyle changes to protect the digestive system

• To manage irritable bowel syndrome and protect your digestive system, you should combine:

  • Eating moderately, limiting foods that cause bloating or irritate the digestive tract.

  • Eating slowly, chewing thoroughly, and not overeating.

  • Managing stress through exercise or relaxation.

  • Getting enough sleep and maintaining regular physical activity.

• Combining lifestyle adjustments with appropriate treatment will help care for your digestive system effectively and improve your quality of life long-term.

Method 3: Good habits for a healthy digestive system

Tip 1: Eat on time for healthy digestion

Maintain a regular eating schedule daily

• Eating on time helps the digestive system function according to its natural circadian rhythm, allowing the stomach and intestines to secrete digestive enzymes at the right time.

• Conversely, skipping meals or eating irregularly can disrupt the digestive process, increasing the risk of bloating, indigestion, stomach pain, and affecting nutrient absorption.

• To care for your digestive system, try to maintain a consistent eating schedule every day, even on weekends.

Do not skip meals, especially breakfast

• Experts recommend eating 3 balanced main meals daily, with 1–2 healthy snacks if needed.

• Breakfast is especially important as it kickstarts metabolism and provides energy after a long night.

• If you're busy, choose simple but nutritious breakfasts such as oatmeal, yogurt with fruit, whole-wheat toast with eggs, or nuts. This is an effective way to protect your digestive system and maintain energy throughout the day.

Monitor eating habits

• If you often eat at irregular times, try to record:

  • The time of each meal.

  • Foods consumed.

  • Symptoms appearing after meals such as bloating, indigestion, or abdominal pain.

• An eating diary will help you identify unsuitable habits and adjust them to care for your digestive system more effectively.

Prepare snacks when busy

• If your work makes it difficult to eat on time, bring healthy snacks such as:

  • Unsalted nuts.

  • Fresh fruit.

  • Plain yogurt.

  • Whole-grain crackers or low-sugar granola bars.

• These small snacks help prevent extreme hunger, contributing to the stable functioning of the digestive system.

Do not eat too close to bedtime

• You should finish dinner at least 3–4 hours before bed to allow your body enough time to digest food.

• Eating too late or eating a lot right before lying down can increase the risk of bloating, acid reflux, and affect sleep quality.

• Maintaining a reasonable gap between dinner and bedtime is a simple yet very effective habit to protect your digestive system, helping your body rest and recover better.

Tip 2: Drink enough water every day

Drink enough water to support efficient digestive system function

• Water plays a crucial role in digestion, helping food move smoothly through the digestive tract, supporting nutrient absorption, and softening stool for easier elimination.

• Maintaining adequate water intake daily is one of the simplest yet most effective ways to care for your digestive system, reduce the risk of constipation, and improve gut function.

Meet daily recommended water intake

• According to general recommendations, the amount of water to supplement daily is approximately:

  • Men: about 3.7 liters (equivalent to 15.5 cups).

  • Women: about 2.7 liters (equivalent to 11.5 cups).

• This is a reference level including drinking water and water from food. Actual needs may vary depending on age, activity level, weather, and health status.

Increase water intake when necessary

• You may need to drink more water if:

  • Exercising or working intensely.

  • Working outdoors in hot weather.

  • Having a fever or sweating heavily.

  • Eating a high-fiber diet.

• Drink water when you feel thirsty and maintain light yellow urine to help protect your digestive system and maintain water balance in your body.

Combine water intake with meals appropriately

• Drinking a glass of water during or before meals can support the digestive process and help the body stay adequately hydrated.

• However, there's no need to drink too much water at once. Instead, divide your water intake into several times throughout the day for better absorption and effective digestive system care.

Pay special attention when experiencing diarrhea or constipation

• If you have diarrhea, your body loses a lot of water and electrolytes. Adequate hydration helps reduce the risk of dehydration and supports the recovery process.

• When constipated, drinking enough water combined with a high-fiber diet will help soften stool, support bowel movements, and improve defecation.

• Maintaining adequate water daily is a crucial foundation for protecting your digestive system, helping your gut function smoothly and reducing the risk of common digestive disorders.

Tip 3: Exercise regularly for good digestion

Exercise 3–5 days per week

• Regular physical activity is not only good for cardiovascular health but also helps the digestive system function more efficiently.

• During exercise, blood flow to the digestive organs is improved, and intestinal peristalsis is stimulated, helping food move smoothly through the digestive tract.

• To care for your digestive system, aim for about 30 minutes of exercise per day, 3–5 days per week, tailored to your physical condition and daily schedule.

Prioritize endurance exercises

• Aerobic or cardio exercises often provide more benefits for digestive function by keeping the body in continuous motion.

• You can choose:

  • Brisk walking.

  • Jogging.

  • Cycling.

  • Swimming.

  • Dancing or aerobic exercises.

• These forms of exercise contribute to protecting the digestive system, helping to reduce constipation, and improving overall health.

No need for overly strenuous exercise

• You don't necessarily need to exercise at high intensity to reap health benefits.

• Just walking for 30–60 minutes each day or choosing activities suitable for your fitness level can improve digestive function and maintain a healthy weight.

• The important thing is to maintain a regular exercise habit rather than overexerting yourself for a short period.

Combine exercise with a healthy lifestyle

• To more effectively care for your digestive system, combine exercise with:

  • A high-fiber diet.

  • Drinking enough water daily.

  • Eating at regular times and chewing thoroughly.

  • Getting enough sleep and limiting prolonged stress.

• The combination of proper nutrition and regular exercise will help protect the digestive system, improve intestinal motility, and maintain long-term gut health.

Tip 4: Reduce stress for a healthy digestion

Manage stress to protect your digestive system

• The brain and digestive system are closely linked through the gut-brain axis. When stress or anxiety is prolonged, the activity of the digestive tract can be disrupted.

• Each person reacts to stress differently. Some experience constipation, while others suffer from diarrhea, bloating, abdominal pain, or indigestion.

• Effective stress management not only improves mental health but also contributes to caring for the digestive system and reducing the risk of recurrence of digestive disorders.

Exercise to relieve pressure

• Regular exercise helps the body release endorphins – hormones that create a positive feeling – while also helping to reduce stress and improve digestive function.

• You can choose activities such as:

  • Brisk walking.

  • Jogging.

  • Cycling.

  • Swimming.

  • Yoga or stretching exercises.

• Just maintaining about 30 minutes of daily activity can benefit both your mental well-being and protect your digestive system.

Make time for relaxing activities

• Personal hobbies can help reduce anxiety and balance emotions, such as:

  • Listening to music.

  • Reading books.

  • Painting.

  • Journaling.

  • Gardening or other creative activities.

• When the mind is relaxed, the digestive system also tends to function more stably.

Practice meditation or deep breathing

• Meditation, slow breathing, and relaxation techniques have been shown to help reduce stress and improve emotional control.

• You can spend 5–15 minutes each day on:

  • Mindfulness meditation.

  • Deep diaphragmatic breathing.

  • Practicing yoga or gentle relaxation exercises.

• Maintaining these habits will help care for your digestive system, improve sleep quality, and enhance overall health.

Build a balanced lifestyle

• In addition to stress reduction, combine:

  • Moderate eating.

  • Getting 7–9 hours of sleep each night.

  • Limiting alcohol, tobacco, and stimulants.

  • Maintaining positive relationships and taking time to rest.

• A balanced lifestyle is a crucial foundation for protecting the digestive system, strengthening gut health, and improving long-term quality of life.

Tip 5: Limit caffeine and alcohol

Reduce caffeine and alcohol consumption to protect your digestive system

• Caffeine and alcoholic beverages can irritate the digestive system, increase stomach acid secretion, and cause some people to experience symptoms such as heartburn, reflux, stomach pain, or diarrhea.

• If you frequently experience digestive problems, reducing your caffeine and alcohol intake is one simple way to care for your digestive system and improve uncomfortable symptoms.

Maintain reasonable caffeine intake

• If you are accustomed to drinking coffee or caffeinated tea, consider limiting it to about 1–2 cups per day, depending on your body's tolerance.

• People with GERD, irritable bowel syndrome, or a sensitive stomach may need to reduce more according to their doctor's advice.

• Avoid drinking coffee on an empty stomach as it can increase irritation of the stomach lining.

Prioritize low- or caffeine-free beverages

• You can replace part of your regular coffee or tea with:

  • Caffeine-free herbal tea.

  • Water.

  • Warm water or mineral water.

• These options help the body stay hydrated and contribute to protecting the digestive system without causing excessive stimulation.

Limit sugar when drinking coffee

• If you still maintain your coffee habit, reduce the amount of sugar and fatty cream added to your drink.

• Excessive sugar consumption not only increases calorie intake but can also affect the gut microbiome and reduce the effectiveness of digestive system care.

Drink alcohol in moderation or limit it as much as possible

• Alcohol can irritate the stomach lining, disrupt the digestive process, and affect liver health and gut health if consumed excessively.

• If you choose to consume alcoholic beverages, drink in moderation according to health recommendations and avoid drinking on an empty stomach.

• Reducing or limiting alcohol combined with a healthy diet will help protect the digestive system, reduce the risk of digestive diseases, and maintain long-term health.

Tip 6: Quit smoking to protect the digestive system

Stop smoking to improve digestive health

• Smoking negatively affects the digestive system from the very beginning and increases the risk of many serious diseases if continued for a long time.

• The toxins in cigarette smoke can damage the digestive tract lining, reduce the body's protective ability, and hinder tissue recovery.

• Quitting smoking is one of the most effective measures to care for the digestive system and improve overall health.

Smoking can cause many digestive problems

• Smokers are at a higher risk of experiencing conditions such as:

  • Gastroesophageal reflux disease (GERD).

  • Heartburn and increased stomach acid secretion.

  • Stomach and duodenal ulcers.

  • Bowel dysfunction.

• Quitting smoking helps reduce digestive tract irritation and improves symptoms in many people.

Reduce the risk of serious diseases

• Many studies show that smoking increases the risk of digestive tract cancers, including esophageal, stomach, pancreatic, liver, and colorectal cancer.

• In addition, smoking also slows the healing of ulcers, increases the risk of ulcer recurrence, and affects the effectiveness of treatment for digestive diseases.

• The sooner you quit smoking, the greater the benefits for protecting the digestive system and overall health.

If you don't smoke, don't start

• Not smoking is the best way to reduce the risk of digestive diseases as well as many other chronic diseases.

• At the same time, it is advisable to limit exposure to secondhand smoke as it can also affect the health of those around you.

• Combining not smoking with a healthy diet, regular exercise, and adequate sleep will help care for the digestive system, protect the digestive system, and maintain long-term health.

Caution when taking medication

Do not self-medicate unnecessarily

• Some medications can affect the digestive system if not used as prescribed or if used for a long time.

• In particular, drug classes such as:

  • Stomach acid inhibitors.

  • Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen.

  • Antibiotics.

• These drugs can alter the gut microbiome, irritate or damage the digestive tract lining in some individuals, thereby increasing the risk of stomach pain, diarrhea, ulcers, or other digestive disorders.

• To care for your digestive system, you should only use medication as prescribed by a doctor and not self-medicate excessively.

Adhere strictly to treatment instructions

• When medication is prescribed, be sure to:

  • Use the correct dosage and duration of treatment.

  • Do not stop medication or increase the dose on your own.

  • Inform your doctor if symptoms such as abdominal pain, persistent diarrhea, nausea, or bloody stools appear.

• Proper medication use will help protect the digestive system and reduce the risk of unwanted side effects.

Seek medical attention for signs of digestive disorders

• If you frequently experience symptoms such as:

  • Persistent abdominal pain.

  • Bloating, indigestion.

  • Persistent constipation or diarrhea.

  • Frequent heartburn, reflux.

  • Unexplained weight loss or blood in the stool.

• Visit a healthcare facility for a doctor's examination to determine the cause. Early diagnosis helps in choosing appropriate treatment methods and more effective digestive system protection.

Do not self-treat if symptoms persist

• Digestive symptoms can stem from many different causes, ranging from functional disorders to medical conditions requiring specialized treatment.

• Instead of self-medicating or applying folk remedies, consult a doctor if symptoms do not improve after a few days or tend to worsen.

• Treating the root cause combined with a healthy diet and scientific lifestyle is a crucial foundation for caring for the digestive system and maintaining long-term gut health.

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Content edited by: Rowan Hudson Le.

Information consulted and verified by expert: Charlotte Davis.