If you feel like you can’t scroll through social media without being bombarded by gut health supplements, you’re not alone. After all, holistic health is all the rage RN. And this can make it hard to parse the real deals from the fads. Case in point: Ayurveda. Chances are you’ve seen your favorite wellness guru touting the practice. But according to Ayurvedic practitioner, gut health expert, and occupational therapist, Bridge Ochoa, it’s the farthest thing from a trend. If anything, it could be argued that it’s the key to improving digestion naturally—no supplements needed.
But what makes Ayurveda so different from other wellness trends, and how can it boost digestion? We asked two experts. Ahead, their breakdown of how Ayurveda approaches the digestive system, along with their expert-backed hacks and recipes for improving digestion naturally.
How Ayurveda approaches the digestive system
According to Hadlee Garrison, MPH, master of public health, behavior change specialist, Ayurveda expert, and certified health coach, Ayurveda emphasizes the importance of balance and harmony in digestion. “Not only do we need to digest our good, but everything that comes through our senses also needs to be digestive,” she explained. Essentially, this means that everything we consume via our five senses is taken in, absorbed, and processed through the body. And our ability to digest it all creates the baseline for our health.
But rather than taking in more nutrients, Ayurveda focuses on strengthening your agni. Agni refers to your digestive “fire” or metabolism and is responsible for assimilating and breaking down nutrients. “This is why Ayurveda is more focused on digestion than on specific nutrients,” Garrison said. “If your digestion is optimized, you’re going to be able to actually absorb the nutrients you need!” Plus, you’ll be able to consume harder-to-digest foods like french fries or tomatoes without worry; you’ll know that your agni has you covered for a little treat. Life is about balance, after all.
Ultimately, strengthening your agni and balancing your mind, body, and spirit will help keep your body working in harmony. While there is no cure-all for GI issues—especially chronic ones—turning to Ayurveda may provide some relief and get things moving in your gut. And I don’t know about you, but I’d rather try a natural remedy than a store-bought one any day of the week.
Ayurvedic hacks and recipes to improve digestion naturally:
1. Eat a lighter, earlier dinner
By now, you’ve likely heard that eating before bed is a big no-no. And that sentiment applies in Ayurveda. Garrison recommends eating a lighter, earlier dinner so your body doesn’t have to work overtime to digest your food while you’re sleeping. Since agni sets with the sun, the best time to eat dinner for optimal digestion is between six and eight p.m. Not only will this give your body plenty of time to digest but also clear out toxins, which is done between ten p.m. and two a.m.
2. Incorporate fresh herbs and spices into your meals
According to Ochoa, incorporating fresh herbs and spices into your meals is also key. Of course, everyone is different, so we’ll each respond to certain ingredients better than others. However, look for ways you can add fresh herbs and spices into your meals; this might mean cooking with parsley, basil, cumin, coriander, fennel, ginger, and so forth. The good news is that this will seriously enhance the flavor of your meals, regardless of your chef skills. Don’t be afraid to have fun and experiment!
3. Drink Ayurvedic teas and bone broth
If you’re experiencing digestion issues, Garrison recommends drinking bone broth and CCF tea. While bone broth can nourish and heal your digestive tract, CCF tea—aka cumin, coriander, and fennel tea—can ignite your digestive fire. To make CCF tea, Garrison says to boil the seeds of these three spices in water, strain into a mug, and sip.
4. Use natural remedies for heartburn and constipation
If you're experiencing indigestion, Ochoa recommends Avipattikar Churna. Commonly referred to as “the Tums of Ayurveda,” this counters heartburn and strengthens digestion to prevent recurring indigestion. “Avipattikar is typically used with warm water before lunch and dinner in a small amount (about ¼ tsp),” she said. And if you’re constipated, try triphala powder or aloe juice. “Both will redirect the acidity back downwards, act as a mild laxative, and strengthen the mucus membranes of the digestive tract,” Ochoa said. While the frequency and dosage will vary, start light to see how you respond; and make sure nothing interferes with any medications or supplements you’re currently taking.
5. Sip warm water throughout the day
Forget lemon water—warm water is where it’s at. “Sipping warm water throughout the day also stokes your digestive fire without making it burn too hot,” Garrison said. “This makes your body ready for the food you consume, and cleans and clears your digestive tract as it empties.”
6. Detoxify your body with kitchari
Kitchari is a classic Ayurvedic meal that’s beloved for its easy-to-digest ingredients. It contains basmati rice, mung beans, spices, and a variety of cooked veggies. And according to Garrison, it’s the ultimate comfort food. Try detoxing with it and swapping it out for lunch or dinner once or multiple times per week.
7. Try to avoid snacking between meals
Sadly, snacking between meals can also weaken agni. “When you eat before the food from your last meal has been digested, that food creates a toxic sludge called ama,” Garrison explained. She then went on to say that ama builds up in the digestive tract, which in turn dampens agni. To prevent this from happening, she recommends eating regular meals around the same time each day without snacking in between.