Things That Help Your Stomach Whether You Have SIBO or Not — A Practical Guide

1. Eat a Digestive-Friendly Diet

Choosing the right foods helps your digestive system function well and can reduce symptoms like gas, bloating, and discomfort. A gut-friendly approach often includes:

• Low-FODMAP foods if you’re sensitive to fermentable carbohydrates — like carrots, cucumbers, tomatoes, eggs, plain cooked meats, and rice — because these are less likely to ferment in the gut.

• Easily digestible proteins and cooked vegetables that are gentle on the stomach.

• Fermented foods such as kefir, yogurt, sauerkraut or kimchi in smaller amounts can support a balanced microbiome for many people, though tolerance varies.

Instead of focusing on rigid rules, the goal is to find foods that you personally tolerate well and that support regular digestion.

2. Drink Plenty of Fluids

Proper hydration is essential for digestion in everyone:

• Water helps move food through your GI tract and supports regular bowel movements.

• Herbal teas like ginger or peppermint may soothe the stomach and reduce bloating or gas.

Avoid sugary drinks and excessive caffeine, as they can irritate digestion or worsen symptoms in some people.

3. Take Time to Chew and Eat Slowly

Simple habits during meals can make a big difference in digestion:

• Chew food thoroughly — this reduces the work your stomach and small intestine have to do.

• Eat slowly and in a relaxed environment, which supports better enzyme release and less stress on gut muscles.

Eating calmly helps digestion rather than overwhelming your gut with large amounts of food at once.

4. Support Regular Movement

Regular physical activity helps keep the digestive system moving:

• Gentle movement like walking, yoga, or light cycling can improve gut motility, reduce bloating and support overall digestive health.

Even a daily 20–30 minute walk after meals can aid digestion.

5. Manage Stress and Sleep

Your nervous system and digestion are deeply connected. Chronic stress and poor sleep can slow gut motility and increase discomfort:

• Practices like deep breathing, meditation or mindfulness help activate the “rest and digest” response.

• Prioritize 7–9 hours of quality sleep per night to give your body time to repair and maintain digestive balance.

Reducing stress isn’t just psychological — it actually improves how your digestive tract functions.

6. Use Natural Digestive Aids (When Appropriate)

Some natural ingredients may help support digestion for many people:

• Ginger can stimulate gut motility and ease nausea or bloating.

• Turmeric has anti-inflammatory properties that can support overall digestive comfort.

• Peppermint, fennel, or caraway seeds may soothe gas and ease stomach tension.

Always start with small amounts and see how your body responds — especially if you have SIBO or other digestive conditions.

7. Pay Attention to Fiber — But Personalize It

Fiber plays a key role in digestion and gut health, but how much and what type matters:

• Soluble fiber (like oats, chia seeds, flax) supports bowel regularity and feeds beneficial bacteria.

• With conditions like SIBO, it may help to introduce fiber slowly and observe how your body tolerates it.

Getting most fiber from whole foods is usually better than relying solely on supplements.

8. Consider Meal Timing

Giving your digestive system regular, predictable meal times can help it work more efficiently. Some people find that spacing meals out (rather than constant grazing) helps support the migrating motor complex, a natural cleansing wave in your gut.

9. Gentle Dietary Adjustments — Not Extreme Rules

Instead of strict restrictions, focus on what helps you digest comfortably:

• Avoid foods that personally trigger pain or bloating (this varies by individual).

• Experiment with substitutions like cooked veggies instead of raw, or rice and potatoes instead of heavy breads if those cause symptoms.

The aim is comfort and regularity, not perfection.

Supporting your digestive system doesn’t have to be complicated, and many habits that help people with SIBO also benefit anyone looking for better overall digestion. Practicing good hydration, mindful eating, stress management, regular movement, and choosing foods your body tolerates well lays a foundation for long-term digestive wellness — whether you’re managing symptoms or simply aiming for a healthier gut.