Remedies for Healthy Digestion

After a large meal, several gentle, natural practices can support healthy digestion. Drinking warm water can help the body flush out excess sodium and stimulate digestive movement. Herbal teas—particularly ginger and fennel—can also soothe the digestive tract.

Ginger contains gingerol, a compound that supports gastrointestinal motility, helping food move more efficiently from the stomach through the digestive system. This can prevent food from lingering in the gut and may reduce bloating, nausea, and gas.

Fennel supports digestion by relaxing the gastrointestinal muscles, which can ease gas, bloating, and cramping. It also provides dietary fiber, which promotes regular bowel movements. Fennel can be consumed by chewing the seeds, drinking fennel tea, or incorporating the bulb, stalks, or leaves into meals. Other helpful options include chewing fennel or caraway seeds, sipping a small amount of prune juice, or eating probiotic-rich foods such as yogurt.

Movement-based strategies are also beneficial. Walking after a large meal encourages digestion by stimulating the gastrointestinal system, while light stretching can help relieve abdominal tension and support motility. It is best to avoid lying down immediately after eating, as this increases the likelihood of acid reflux. If resting is necessary, lying on the left side helps keep gastric juices in place and supports healthy elimination.

Probiotics—through yogurt or other fermented foods—can help maintain a balanced gut microbiome and promote smoother digestion.