Stomach Health: Simple steps to calm digestion and feel better

Your gut contains roughly 100 trillion microbes that affect digestion, mood, and energy. If your stomach feels off—bloating, irregular bowel habits, heartburn—you don’t need a miracle fix. Small, practical changes often make the biggest difference.

Everyday fixes that actually work

Eat regular, balanced meals. Skipping meals or eating huge plates in one sitting can trigger bloating and reflux. Aim for moderate portions every 3–4 hours.

Slow down and chew. Digestion starts in your mouth. Chewing well reduces air swallowed and eases stomach workload.

Add fiber gradually. Fruits, veggies, beans, and whole grains feed good gut bacteria and help regularity. Increase fiber over 1–2 weeks to avoid gas.

Pick a probiotic or fermented food if it helps you. Yogurt, kefir, kimchi, and sauerkraut can improve digestion for many people. If you try a supplement, choose one with specific strains for your issue and run it by your provider.

Stay hydrated. Water helps move food through your system. Sip throughout the day instead of gulping large amounts at once.

Move daily. A short walk after meals often reduces bloating and speeds digestion. Gentle activity beats sitting for long stretches.

Foods and habits to avoid

Cut back on fried, very fatty, or spicy meals if they trigger reflux or nausea. These slow stomach emptying and can make symptoms worse.

Limit sugar alcohols and some artificial sweeteners—sorbitol and xylitol can cause gas and loose stools for sensitive people. Watch out for them in “sugar-free” products.

Avoid big late-night meals and lying down right after eating. Wait two to three hours before bed to reduce heartburn.

Cut or reduce alcohol and tobacco. Both irritate the stomach lining and can mess with your gut bacteria.

Stress hits the gut hard—your brain and gut talk non-stop. Simple stress tools like 5 minutes of deep breathing, short walks, or a brief guided meditation can calm digestion fast.

Keep a quick symptom log for two weeks: note what you ate, stress level, and symptoms. Patterns often show obvious triggers you can change right away.

Worried about medicines? NSAIDs (like ibuprofen) and some antibiotics can upset your stomach. If you need meds, talk to your clinician and check your TRICARE coverage before starting prescriptions or ongoing supplements.

See a provider if you get severe pain, unexplained weight loss, blood in stool, persistent vomiting, or constant heartburn despite simple fixes. Those signs need prompt evaluation.

One simple plan: track two weeks, change one habit (more fiber, less late-night eating, or a daily walk), and ask for help if symptoms continue. Small, consistent steps often restore stomach health faster than drastic diets or fads.