5 Lifestyle Tips For A Healthy Tummy - NHS

Skip to main content

1. Home
2. Healthy living
3. Eat well
4. Digestive health

Back to Digestive health

5 lifestyle tips for a healthy tummy

Digestive problems and stomach upsets can be prevented, relieved and even banished by simple lifestyle changes.

Beat stress to ease tummy troubles

You may have noticed a feeling of unease in your stomach during times of stress. That's because anxiety and worry can upset the delicate balance of digestion.

In some people, stress slows down digestion, causing bloating, pain and constipation, while in others it speeds it up, causing diarrhoea and frequent trips to the loo. Some people lose their appetite completely.

Stress can also worsen digestive conditions like stomach ulcers and irritable bowel syndrome.

Managing and reducing stress can help with your digestion.

Get tips on managing stress

Stop smoking to prevent reflux

Smoking can weaken the muscle that controls the lower end of the food pipe and allow acid from the stomach to travel in the wrong direction back up, a process known as reflux.

Reflux causes the symptoms of heartburn, and can bring on or aggravate stomach ulcers and inflammatory conditions of the bowel.

Smoking is also an important risk factor for stomach cancer.

Find out how to stop smoking

Eat properly to help your digestion

Follow some basic rules for good eating habits to prevent problems:

• Do not rush your food. Take the time to eat slowly and chew each mouthful well.
• Do not overeat. Reduce the size of your portions at mealtimes, or try eating 4 to 5 small meals instead of 3 large ones.
• Eat regularly and try not to skip meals.
• Avoid eating a big meal just before you go to bed. Eat your last meal at least 2 to 3 hours before lying down.
• Make sure you have plenty of water to drink.

Lose excess weight to beat heartburn

If you're overweight, your tummy fat puts pressure on your stomach and can cause heartburn.

Losing weight may relieve digestive symptoms like heartburn and other acid-related stomach complaints.

Check you're a healthy weight with the BMI calculator

Get tips on losing weight from the NHS Better Health website

Binge drinking causes acid-related digestive disorders

Moderate drinking will not hurt your digestive system, but binge drinking increases acid production in your stomach, and can cause heartburn and aggravate other digestive disorders.

Binge drinking is defined as drinking too much in a single session.

Find out how to cut down on alcohol

Find out more about bloating

More in Digestive health

• How to get more fibre into your diet
• Good foods to help your digestion
• 5 lifestyle tips for a healthy tummy

Page last reviewed: 12 December 2022 Next review due: 12 December 2025