Stay Hydrated

Experts recommend drinking 50–66 ounces of non-caffeinated fluids per day for optimal digestive health.

Need to make water more exciting? Add slices of your favorite fruit, veggies or herbs to a jug of water and chill in the fridge for a few hours for a refreshing flavored drink. Try oranges, lemons, limes, watermelon, strawberries, cucumber or mint. 

In addition to water, you can also meet your fluid intake with herbal teas. Click here for a great noni tea recipe!

Get Moving

Exercise helps food travel through your digestive system. One study showed moderate exercise increased digestion time by nearly 30%. Other studies suggest that exercise may reduce symptoms of IBS by decreasing inflammatory compounds in your body. 

Exercise can be as simple as walking for 20 to 30 minutes per day, three to four times a week or muscle stretching and strengthening activities like light weights, yoga or even carrying groceries a few times a week. Gardening and yard work are also great forms of aerobic exercise.

Manage Your Stress 

Stress has been associated with ulcers, diarrhea, and constipation. This is because when your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest so blood and energy are diverted away from your digestive system. 

Finding alternative ways to manage stress in our daily lives is important. This could be in the form of physical activity, relaxation exercises, aromatherapy, mediation or even spending time with your beloved pet.

Avoid ultra-processed food

Ultra-processed foods like microwave dinners, pizza, chips, candy may be cheap, convenient and even tasty, however they contain little, if any, whole foods and do not feed the cells of the body. On the contrary, they actually throw off your gut microbiome. 

The more you can make a conscientious effort to include more whole raw foods, grains, nuts, herbs and spices in your diet the better off your health will be.

Chia Seeds

Chia seeds are an excellent source of fiber and can work like a prebiotic, supporting the growth of healthy bacteria in your gut. Chia seeds are also a great plant-based source of omega-3 and protein.

Chia seeds are versatile and can be used in many recipes. They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. 

Papaya

Papaya contains an enzyme called papain. Papain assists the digestive process by breaking down protein. Papain may also ease IBS symptoms.

We highly recommend seeking out papayas that are truly certified organic. Here in Hawaii papayas are one of the most prolific GMO crops. 

Our favorite way to enjoy a papaya is to simply cut in half lengthwise, scoop out the seeds and dig in. Squeeze a little lime on top for extra flavor.

Leafy Greens

Leafy greens are excellent sources of fiber, vitamin C, vitamin K, vitamin A and magnesium which can help relieve constipation by improving muscle contractions in your GI tract.

Did you know? A 2016 study discovered a sugar in leafy greens that feed good bacteria. This sugar is thought to aid digestion by inhibiting bad bacteria growth. 

Noni Fruit 

Noni Fruit is rich in amino acids, which are the building blocks for proteins and digestive system support. The essential amino acids are the ones our bodies cannot make and we therefore must get these from our diet because they maintain healthy skin, nerve cells, heart tissues, blood vessels, help balance mood and keep cell membranes working properly.

Noni fruit contains 17 of the 20 known amino acids, including all 9 essential amino acids. Plus, noni is high in soluble and insoluble fibers which are essential for digestive health.