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Step 1
Chew your food thoroughly. Many people eat rapidly, in the car, in front of the TV, or even at our own tables. Saliva is an important part of the digestion process; eating slowly and thoroughly chewing will increase your ability to digest.
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Step 2
Drink the recommended water intake per day. Inadequate water intake is a primary cause of constipation. If you have trouble with a sluggish digestive system, try boosting your water intake. The recommended water intake for an adult is eight 8oz glasses of water per day. Don't like plain water? Try no calories flavored, mineral water or sports drinks. While it's not as healthy, it's better than dehydration!
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Step 3
Increase your fiber. Increasing your fiber intake will also help with constipation and while you might have some initial discomfort from a boost in fiber, it will decrease as your body gets used to it. Eat lots of fresh fruit and vegetables, salads, high fiber bread, dried fruits, and some grains, such as flax seed.
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Step 4
Eat yogurt and other live culture foods. Yogurt and other products containing active cultures help maintain a balance of good bacteria in the digestive tract. Be sure to look for products where the cultures have been added after pasteurization.
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Step 5
Eat More Often. A healthier way to eat is to consume smaller meals more frequently. This prevents a massive strain on the digestive system from having to work on a huge meal. Eating small meals and snacks every few hours is much healthier!
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Step 6
Take your vitamins and supplements. Adding digestive enzymes to your diet can help replace many of the enzymes that occur naturally but are eliminated through cooking food. Digestive enzymes can help with many elimination problems. A multi-vitamin will ensure that you are receiving a wide spectrum of vitamins even if you don't like certain foods.
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Step 7
Reduce Processed Food: Processed food has very little redeeming value. Instead of processed wheat or white bread, go for whole grains. Instead of boxed or canned pastas, make fresh whole wheat pasta. Eat fresh and organic vegetables and fruit. Avoid frozen or canned products. Reduce refined sugars and stick with honey or brown sugar.
