Digestive health is fundamental to feeling good, staying energized, and preventing illness. When digestion is compromised, it can lead to a host of uncomfortable symptoms such as bloating, gas, abdominal pain, and even more systemic issues like fatigue, poor skin health, and brain fog. As an acupuncturist I’ve seen firsthand how poor digestion can impact not only physical health but also mental clarity, skin health, and energy levels.
While acupuncture is an incredibly effective tool for addressing digestive issues, there are also simple, natural steps you can take every day to support better digestion and improve how you feel. In this blog post, I’m sharing five practical and powerful strategies that can help relieve common digestive problems and promote gut health, drawn from my clinical experience and Traditional Chinese Medicine principles. Whether you’re dealing with digestive issues like Irritable Bowel Syndrome (IBS) or simply want to optimize your gut health, these methods are worth integrating into your daily life.
Table of Contents
1. Stimulate Acupressure Point Stomach 36
Acupressure is a highly effective technique for improving digestion. One of the most important points in acupuncture for digestive health is Stomach 36 (ST36). This point, located just below the knee, has been used for centuries to regulate the stomach and intestines. Research has shown that stimulating this point can promote gastric motility — the process that moves food through your digestive tract — and can alleviate symptoms associated with IBS such as bloating, cramping, and gas.
In my own practice, I frequently recommend self-massage of this point to my patients. It’s simple: use your thumb or index finger to apply firm pressure to ST36 for 30 seconds, once a day. Over time, patients have reported significant improvements in their digestive health and overall well-being. In TCM, it’s said that after 100 days of consistent practice, noticeable changes in energy, digestion, and even immune function become apparent.
Finding ST36: To locate this point, place four fingers below your kneecap and move one finger-width laterally (toward the outside of the leg). Massage in a circular motion, applying firm pressure, but not to the point of discomfort.
2. Chew Your Food Thoroughly
We often overlook how something as simple as chewing can influence our digestive health. The process of digestion starts in the mouth, where enzymes in saliva begin breaking down carbohydrates. Chewing food thoroughly, about 20 times per bite, ensures that your digestive enzymes have less work to do once the food reaches your stomach.
But why is this so important? When food is insufficiently chewed, larger pieces enter the stomach, causing the digestive system to work harder. This can result in fermentation of undigested food in the intestines, leading to bloating and gas. Chewing slowly also gives your brain time to register that you’re eating, which may help prevent overeating.
The idea of chewing thoroughly is rooted in the principles of mindful eating, a practice that encourages slowing down during meals and savoring each bite. This mindful approach to eating not only enhances digestion but also creates a more pleasurable eating experience, leading to greater satisfaction and less tendency to overeat.
Pro tip: Try counting to 20 with each bite and focus on the texture and flavor of your food. Not only will this improve digestion, but it also has the added benefit of helping you enjoy your meals more fully.
3. Choose Cooked Foods for Easier Digestion
In Traditional Chinese Medicine, there is a strong emphasis on the temperature and preparation of food. Cooked foods are considered easier to digest than raw foods, especially for individuals with weak or compromised digestion. Why is this the case?
When food is cooked, the heat breaks down the fibers and proteins, making it easier for your digestive enzymes to process. For those who experience digestive issues such as bloating, gas, or constipation, raw foods can sometimes aggravate symptoms because the digestive system has to work harder to break them down. This is especially true for people with a condition known as “Qi Deficiency”, easily understood as weak digestion, where the digestive Qi (the body’s ability to transform and transport nutrients) is weak.
That doesn’t mean raw foods are inherently bad, but if you struggle with digestion, you might benefit from incorporating more soups, steamed vegetables, and lightly cooked grains into your diet. Warm, cooked foods are soothing to the digestive system and can promote smoother digestion.
Pro tip: If you’re a fan of salads, try adding some cooked vegetables or grains to them. You’ll still get the benefits of raw veggies, but with a little added warmth and ease on the digestive system. You can also consider eating seasonally, eating more cooked foods in the winter and raw foods in the Summer.
4. Practice Deep Abdominal Breathing to Calm Your Digestive System
The link between stress and digestion is well-documented. When we are stressed, our body enters “fight or flight” mode, diverting energy away from the digestive system and toward more immediate survival functions. This is why chronic stress often leads to digestive problems like constipation, indigestion, or IBS.
One of the simplest ways to counteract the negative effects of stress on digestion is through deep diaphragmatic breathing. This type of breathing activates the parasympathetic nervous system, also known as the “rest and digest” mode, which promotes relaxation and proper digestion.
When you breathe deeply into your abdomen, your diaphragm moves downward, massaging the organs in your abdomen, including the stomach and intestines. This gentle movement helps stimulate digestion, promote better circulation, and reduce bloating.
How to practice: Take 5-10 deep breaths, focusing on expanding your abdomen with each inhale. Hold for four seconds, and then exhale fully. You can practice this before meals to prepare your body for digestion or anytime you feel stressed or bloated.
5. Incorporate Probiotic-Rich Foods Like Kefir
The gut microbiome plays a critical role in digestion and overall health. An imbalance in gut bacteria, often caused by a poor diet, antibiotics, or stress, can lead to digestive issues like IBS, bloating, and diarrhea. Fermented foods, such as kefir, are rich in beneficial bacteria that help restore balance to the gut microbiome.
Kefir is a fermented dairy product that’s similar to yogurt but contains a wider variety of beneficial bacteria and yeast. It’s also relatively easy to make at home, and once you have kefir grains, you can keep making batches with just milk.
Research shows that regular consumption of probiotics can reduce IBS symptoms, improve digestion, and even boost immune function. Kefir, in particular, has been studied for its ability to support gut health and is a great addition to your diet if you’re looking to improve your digestion.
Pro tip: Start with a small amount of kefir if you’re new to it, as it can be potent. Gradually increase your intake as your gut gets used to the probiotics.
Conclusion
Improving your digestive health doesn’t have to be complicated. Simple lifestyle changes, like incorporating acupressure, mindful eating, and probiotic foods, can make a significant difference in how you feel each day. Combined with practices like deep breathing and choosing the right foods, these strategies offer a holistic approach to supporting your gut and overall well-being. Start integrating these practices today, and over time, you’ll notice not just improvements in digestion, but in your energy levels, mood, and health.
