27 September 2025
A healthy digestive system supports everyday wellbeing. Simple habits around food, hydration, movement, stress management and hygiene can support digestive health and may reduce the risk of some digestive upsets.
Eating a Varied, Fibre-Rich Diet
Aim to eat a variety of nutritious foods each day, including vegetables, fruit, whole grains and other foods naturally high in fibre. For overall health, choose foods that are more whole and less processed, with little or no added sugar.
Individual foods affect people differently. If you notice that a particular food repeatedly triggers diarrhoea, bloating or discomfort, consider keeping a food diary and discussing persistent symptoms with a healthcare professional.
Staying Hydrated
Water supports digestion and waste removal. Not drinking enough can lead to dehydration, which may include constipation. Fluid needs vary depending on factors such as age, body size, activity level and climate, so drink water regularly throughout the day and increase your intake when you are active or in hot conditions. Carrying a refillable water bottle can make regular drinking easier.
Moving Your Body Regularly
Regular physical activity supports overall health and wellbeing. Research in elite athletes has found an association between high levels of exercise and greater gut microbial diversity. However, diet may also contribute, and a direct causal relationship between exercise and changes in the gut microbiota has not been established.
Choose enjoyable activity that suits your fitness and health, such as walking, cycling or other movements you can sustain regularly.
Managing Stress
The brain and gut communicate through the brain-gut axis. Stress can affect gut motility, secretion, sensitivity and microbiota, and may contribute to symptoms such as abdominal pain or diarrhoea. Managing stress may support digestive comfort. Choose stress-management strategies that work for you and seek professional advice if symptoms are persistent or are concerning.
Supporting Your Gut Flora
A varied diet remains an important foundation for digestive health. However, some foods such as garlic and onions may aggravate diarrhoea, abdominal pain or bloating in some people with irritable bowel syndrome, so individual tolerance matters.
Practising Healthy Eating Habits
Diarrhoea may result from intestinal infection, contaminated food or water, certain food triggers, or stress. Handwashing with soap, safe drinking water and good food hygiene can reduce the risk of infectious diarrhoea.
- Wash and dry your hands before preparing or eating food and after using the toilet.
- Keep food refrigerated where possible and cook meat and fish thoroughly.
- Use safe drinking water and avoid untreated water.
Preventing Digestive Upsets Naturally
Drink additional fluid after each episode of diarrhoea to reduce the risk of dehydration. Drink mostly water and consider an oral rehydration fluid from a pharmacy if needed. A pharmacist can advise whether an over-the-counter diarrhoea treatment is appropriate for you.
When to Seek Medical Advice
See a healthcare provider if symptoms are severe or worsening, are not going away after three or four days, or include blood in diarrhoea or vomit, severe stomach pain, repeated vomiting that prevents you keeping fluids down, or signs of dehydration.
Small, consistent lifestyle choices make a big difference over time
A healthy gut supports your whole body. From your digestion, to your mood and immunity. By focusing on diet, hydration, movement, stress management, and balanced gut bacteria, you can build a strong foundation for digestive health and reduce the likelihood of discomfort.
This information is provided for general educational purposes only and is not intended to constitute medical advice, diagnosis, or treatment.
Speak with your healthcare professional for advice that reflects your individual health needs