We Asked 5 Gut Health Experts the #1 Secret to Better Digestion—The Answers Were News to Us

The American Gastroenterological Association suggests up to 40% of Americans struggle with digestive troubles that disrupt daily life. Whether those issues involve stomach discomfort, bloating, diarrhea, or constipation, a 2025 Censuswide survey found that half of people assume their symptoms are normal. Not only is this a nuisance, it has consequences. Poor digestive health has been linked to a range of chronic health problems, including inflammatory bowel disease, allergies, diabetes, heart conditions, and even mental health disorders.

On the flip side, a well-functioning digestive system is one that typically goes unnoticed. “Healthy digestion means that you can eat on a regular basis without difficulty, and pass a bowel movement regularly,” explains Harmony Allison, MD, associate chief of gastroenterology at Tufts Medical Center. Dr. Allison considers this a process that’s crucial to long-term health for your whole system. “Healthy digestion allows you to absorb nutrients and micronutrients, [which] are required to keep your body functioning in its best form,” she says.

The good news is that in many cases, digestive health is something we can improve with our lifestyle choices. Below, we asked gastroenterologists and gut health specialists for their top advice on supporting better, more comfortable digestion—here are their top recommendations.

Get enough fiber

Among the most obvious: “The number one thing I recommend as a dietitian to support better digestion for anyone of any age would be to increase daily fiber intake,” says Gisela Bouvier, MBA, RDN, LDN, a registered dietitian in Florida.

More than nine out of 10 Americans fall short on fiber recommendations, she says, and it plays a critical role in feeding beneficial gut bacteria, keeping bowel movements regular, and supporting overall metabolic health. After reviewing data from more than 17 million people, 2025 research published in Clinical Nutrition also found that a high dietary fiber intake is associated with a lower risk of heart disease, diabetes, certain cancers, and premature death.

As for the near term, “When fiber is consumed consistently and paired with adequate hydration, it can significantly improve digestive comfort, regularity, and overall gut health over time,” Bouvier says.

Schedule consistent meals

Dr. Allison recommends eating healthy meals on a consistent schedule. “Meaning meals at about the same time, most days of the week.”

This is because research shows that our gut has its own circadian rhythm, or internal clock, that helps regulate digestive processes. According to a 2025 review published in Nutrients, consistent meal timing can promote better digestion while supporting a healthy balance of gut bacteria, limiting inflammation, and improving gut barrier function—all of which lowers the risk of chronic disease.

Prioritize whole foods

When it comes to gut health, “you need real food,” Dr. Allison emphasizes. Even if you stick to a consistent eating schedule, “it doesn’t count if these food items are ultra-processed.” She says to aim for three to five servings of vegetables per day, along with two types of healthy protein and two types of complex carbohydrates.

“For general health and many gastrointestinal problems, the Mediterranean diet comes out on top,” adds Eamonn Quigley, MD, chair of Houston Methodist’s Underwood Center for Digestive Health. “It is low in saturated fats—which slow gut motility—and refined sugars, contains fruits, vegetables, and grains that promote bowel regularity, and it’s low in red meats that have been linked to colon cancer,” he says. “It also seems to have an anti-inflammatory effect, and given that inflammation is at the root of so many diseases, this is a good thing.”

Eat slowly

Registered dietitian and functional nutritional therapist Kim Shapira recommends slowing down the eating process to support better digestion. In particular, she suggests removing distractions and taking the time to smell your food, so saliva can build up in your mouth. “This is the first sign that your body is ready for breaking down food,” she explains.

Then, chew your food for longer than you think is necessary. Chewing is the only form of mechanical breakdown in the digestive process, she explains. “This really helps our body and stomach further break down proteins and fat,” along with improving nutrient absorption.

Shapira adds that eating more mindfully (often meaning, slower) can also help you better recognize hunger cues—making it less likely you’ll overeat or fall short on nutrition due to distractions. “The combination of all of this will help reduce the risk of digestive distress,” she says.

Calm your nervous system

“Digestion functions best when the ‘fight/flight/freeze’ sympathetic nervous system is less active, and the ‘rest/digest’ parasympathetic nervous system is allowed to be more active,” says David M. Clarke, MD, clinical assistant professor of gastroenterology emeritus at Oregon Health & Science University.

In his practice, he says the most common reason patients’ nervous systems—and subsequently, their digestion—fall out of balance is chronic busyness, particularly when people prioritize others’ needs while overlooking their own self-care. “Regular time taken for activity with no purpose but your own joy is a highly effective antidote to this lifestyle, though you first need to persuade yourself that you deserve it,” he says. “If you can manage all this, your digestive system will function much better.”

Take care with FODMAP foods

Some foods contain complex sugars that the body has difficulty digesting, Dr. Quigley explains. They’re often referred to as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), found in foods like onions, apples, dairy, and beans.

While most carbohydrates are easily broken down and absorbed in our gut, FODMAPs move more slowly. To help keep things running, they draw water into the intestine—and this can contribute to bloating and discomfort in some people. But excess water isn’t the only factor at play—because the body can’t absorb these foods well, “our gut bacteria are delighted to digest [them], and in doing so, produce lots of gas,” Dr. Quigley explains.

Some people have no trouble eating FODMAP foods. But anything that increases gut sensitivity—ranging from a chronic condition like irritable bowel syndrome to temporary stress or anxiety—can make this digestive process even more challenging for the body, triggering symptoms such as bloating, stomach pain, cramping, or diarrhea. For those who notice these types of symptoms, small tweaks in portions or food choices are often enough to make a meaningful difference.

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