Listening to Your Body: The Key to Digestive Wellness

Your digestive system acts as a powerful communicator, sending signals when something isn’t quite right. Whether it’s bloating, discomfort, or irregular bowel movements, these symptoms shouldn’t be ignored—chronic issues can arise, impacting both digestive function and overall health.

Signs of Digestive Distress

Common indicators that your digestive system may be struggling include:

• Bloating and gas after meals
• Acid reflux or heartburn
• Constipation or diarrhoea
• Fatigue and sluggishness after eating
• Food intolerances causing discomfort

By recognising these signs early, you can pinpoint triggers and make meaningful changes to your diet and lifestyle to support better digestive health.

Foods and Drinks That Harm Digestion

While reactions to food vary from person to person, some ingredients are known to commonly disrupt digestion and cause discomfort.

Foods That Can Disrupt Digestion:

• Processed foods – High in preservatives and additives, which may disturb gut bacteria.
• Excess dairy – Many people struggle with lactose intolerance, leading to bloating and discomfort.
• Fried and greasy foods – Can slow digestion and contribute to acid reflux.
• Sugary foods and drinks – Excess sugar feeds harmful gut bacteria, leading to imbalances.
• Alcohol and caffeine – Both can irritate the stomach lining and trigger acid reflux.

Drinks to Limit for Better Digestive Health:

• Carbonated beverages – May cause bloating and excess gas.
• Excessive coffee – Can lead to acid reflux and dehydration.
• Artificially sweetened drinks – Some sweeteners disrupt gut bacteria balance.

Common Digestive Disorders and Their Causes

Digestive issues affect millions worldwide, ranging from mild discomfort to chronic conditions. Some of the most common include:

1. Irritable Bowel Syndrome (IBS)

A functional disorder that causes abdominal pain, bloating, and irregular bowel movements. Common triggers include stress, processed foods, and dairy.

2. Acid Reflux & GERD

Gastroesophageal reflux disease (GERD) occurs when stomach acid flows back into the oesophagus, causing heartburn. It can be worsened by spicy foods, caffeine, and alcohol.

3. Constipation

Often caused by low fibre intake, dehydration, or inactivity, leading to sluggish digestion.

4. Food Intolerances

Common intolerances like lactose and gluten can cause bloating, diarrhoea, and discomfort.

5. Inflammatory Bowel Disease (IBD)

Conditions like Crohn’s disease and ulcerative colitis involve chronic inflammation of the digestive tract.

Improving Digestive Health: Dietary and Lifestyle Adjustments

A combination of diet, lifestyle changes, and natural remedies can significantly enhance digestive health and reduce symptoms.

Dietary Adjustments:

• Increase fibre intake – Whole grains, fruits, and vegetables aid digestion.
• Stay hydrated – Drinking sufficient water helps prevent constipation.
• Eat smaller meals – Supports digestion and minimises bloating or acid reflux.
• Chew food thoroughly – Reduces strain on your digestive system.

Lifestyle Changes:

• Regular exercise – Stimulates digestion and prevents sluggishness.
• Stress management – Techniques such as meditation and yoga can ease digestive distress.
• Quality sleep – Poor sleep can impact gut health and digestion.

Chinese Herbal Medicine for Digestive Wellness

Traditional Chinese Medicine (TCM) has long been used to soothe inflammation, enhance digestion, and support gut health.

Common Chinese Herbs for Digestion:

• Ginger – Improves digestion, reduces nausea, and supports gut motility.
• Peppermint – Helps ease bloating and relieves IBS symptoms.
• Liquorice root – Soothes acid reflux and supports gut lining health.
• Hawthorn berry – Aids digestion and reduces bloating.
• Dandelion root – Supports liver function and digestion.

Herbal Teas for Digestive Support:

• Chamomile tea – Calms the stomach and reduces inflammation.
• Fennel tea – Eases bloating and gas.
• Pu-erh tea – A fermented tea that helps regulate gut bacteria.

Chinese Herbal Formulas for Digestion

• Huo Xiang Zheng Qi San

– may assist with removing dampness in your body, regulating your stomach, improve energy levels, help lung function, assist with headaches, indigestion, vomiting, abdominal distention, sunstroke, non-persistent diarrhoea and giving temporary relief of the common cold.

• Ba Zhen Tang 

may promote digestive health: Strengthens the digestive system, aiming to support better nutrient absorption and overall digestion.

• Li Zhong Wan

help alleviate abdominal pain, coldness, bloating, vomiting, diarrhoea, and other digestion-related issues.

• Xiao Chai Hu Tang

may improve digestive health:Helps alleviate symptoms such as nausea, poor appetite, heartburn, and other digestion-related discomforts.

• Chai Hu Shu Gan San

may assist with stress-related digestive complaints, rib pain, swollen breasts, constipation, bloating and irregular menstruation. 

If you are interested in understanding how Traditional Chinese Medicine can help people with all manner of physical and emotional disorders study with Phoenix Academy of Acupuncture and Herbal Medicine with our 3-year Chinese Herbal Medicine Diploma Programme.

Medical Treatments for Digestive Conditions

For persistent digestive issues, medical interventions may be necessary.

Treatment Options Available in the UK:

• Over-the-counter medications – Antacids, probiotics, and digestive enzymes can support digestive health.
• Prescription treatments – If symptoms persist, a GP may prescribe medication for IBS, acid reflux, or chronic conditions.
• Specialist consultations – Gastroenterologists can provide tailored advice for more complex digestive concerns.

Recommended Supplements for Digestive Health

Several supplements available in the UK can support gut health, reduce bloating, and ease indigestion.

• Probiotics:

Probiotics contain beneficial bacteria that help maintain gut microbiome balance. Recommended choices include:

• Digestive Enzymes:

These help break down food more efficiently, preventing bloating and discomfort.

• Fibre Supplements:

Fibre is essential for healthy bowel movements and gut function.

• Herbal Supplements:

Natural remedies designed to soothe digestive discomfort.

Conclusion: Prioritising Digestive Wellness

World Digestive Health Day 2025 serves as a powerful reminder that gut health is essential for overall well-being. By listening to your body, adopting healthier eating habits, and exploring natural remedies, you can nourish your digestive system and thrive.

Join the conversation using #WDHD2025 and #NourishToFlourish, and take steps today toward better digestive health for a happier, healthier future!

FAQs

1.When is World Digestive Health day?
World Digestive Health Day is on Thursday 29th May 2025.

2. What issues affect digestive health?
Factors such as stress, poor diet or chronic disorders can affect the digestive system.

3. What TCM herb or treatment is good for digestive health?
Herbs such as ginger, peppermint, liquorice, hawthorn berry and dandelion root can ease symptoms and we have Chinese Herbal formulas such as Li Zhong Wan, Chai Hu Shu Gan San and Xiao Chai Hu Tang can also help.