The digestive system is one of the most important parts of the human body. It is responsible for breaking down food, absorbing nutrients, and eliminating waste. Even minor disruptions can cause bloating, constipation, or heartburn. Therefore, maintaining digestive health through simple, daily practices is essential. 1. Consume Fiber Daily Fiber helps regulate bowel movements, prevent constipation, and nourish beneficial gut bacteria. Sources of fiber include: Vegetables Fruits Oats Legumes Whole grains 2. Drink Adequate Water Water is necessary for moving food through the intestines and preventing dehydration, which can cause constipation and bloating. Recommended amount: 6–8 cups per day, more during hot weather or physical activity. 3. Reduce Fatty and Fried Foods Heavy foods slow digestion and may cause heartburn and gas. Better alternatives: grilling, boiling, or steaming. 4. Eat Small, Frequent Meals Large meals strain the stomach, while dividing food into 4–5 meals a day aids digestion and reduces bloating. 5. Chew Food Thoroughly Digestion begins in the mouth. Proper chewing reduces pressure on the stomach and improves nutrient absorption. 6. Daily Physical Activity Walking for 20–30 minutes helps the intestines function normally, reduces constipation, and alleviates gas. 7. Minimize Stress Whenever Possible The digestive system is directly affected by psychological stress. Tips to reduce stress: Deep breathing Sufficient sleep Limiting stimulants Practicing yoga or meditation 8. Limit Sugars and Carbonated Drinks Sugar feeds harmful bacteria and causes bloating, while carbonated drinks increase gas and acid reflux. 9. Support Beneficial Bacteria (Probiotics) Probiotics improve digestion and strengthen immunity. Sources include: Yogurt Natural pickles Kefir Fermented foods 10. Pay Attention to Food Sensitivities Some people are sensitive to certain foods, such as dairy or gluten. If bloating consistently occurs after eating a specific food, it is best to avoid it and consult a specialist. Al-Mustaqbal University – First among Private Universities