On any given day, your digestive system can feel like your best friend or your worst enemy.

This tract breaks down the foods and drinks you consume into chemical components for sustaining your body and mind, and whether this process occurs smoothly or leaves your belly in knots largely depends on a surprisingly complex arrangement of organs, glands, enzymes, and microorganisms like bacteria that work together to keep you healthy. Even still, making just a few simple changes to your lifestyle could dramatically improve your daily digestive experience.

Avoid alcohol

You may be familiar with the terms “after-dinner drink” or “digestif,” both of which refer to the ritual consumption of a strong beverage like brandy or a cocktail at the end of a meal. This is supposedly intended to aid in digestion by cleansing the stomach of any potential contaminants in the prior feast (e.g., if your steak came out a touch too rare for your constitution).

But the science behind this practice is shaky, and, in reality, alcohol consumption could negatively impact your digestive health. Adult beverages have been shown to increase acid production, cause heartburn, harm your helpful gut bacteria, and heighten your risk of conditions like inflammatory bowel disease. And according to the World Health Organization, there’s no such thing as a safe level of alcoholic consumption, meaning that even one such beverage could lead to these results. So pass on the digestif, and opt for water instead to gain the opposite effect; good hydration has been linked to an overall healthier, more comfortable, and more efficient digestive tract.

Get active

While alcohol might not be a reliable digestion aid following a meal, taking a walk may be an ideal healthy choice. Doing so will assist peristalsis, or the gentle flow of your intestinal muscles as they guide food through your body. A postmeal stroll can even help mitigate blood sugar spikes and stabilize your insulin levels—especially crucial benefits if you’re living with diabetes.

In fact, engaging in regular exercise can offer ongoing perks for your gut health, including sustaining your metabolism and reducing your risk of digestive disorders like colon cancer. The US Department of Health and Human Services recommends that all adults get at least 150 minutes of moderate aerobic exercise, such as walking, swimming, or cycling, per week. Additionally, aim to conduct a strength-training routine like weight lifting at least two times weekly. (And don’t forget to stretch!)

Listen to your gut

Naturally, what you eat affects your short- and long-term digestive health, but crafting a diet that supports it is a bit more nuanced than the generic advice to “eat healthy.” Chalk this up to food intolerance, a phenomenon that makes some substances incompatible with an individual’s body. This may occur if you don’t produce enough of a specific enzyme needed to break down the chemicals in certain foods—common examples include dairy, gluten, and high-fat products. After eating something you don’t tolerate well, you may struggle to digest it, resulting in symptoms like bloating or abdominal pain.

There are various other reasons why a food may not sit well with someone. Those who live with gut-health issues such as celiac disease or Crohn’s disease may be more likely to experience negative digestive reactions, while people who suffer from ulcers or acid reflux may have trouble with highly acidic foods like spicy dishes or citrus fruits. Take note of any foods that cause you discomfort, and try to avoid them, possibly seeking alternatives such as dairy-free milk instead.

Reframe your diet

Beyond managing any unique digestive afflictions, you can also heed some general advice to eat your way to better wellness. One of the primary ways to do so is by switching to a diet based on whole foods: natural ingredients like raw produce. While processed meals may be high in artificial sweeteners, saturated fats, and other substances that can worsen your gut health, whole foods offer optimal quantities of essential nutrients like fiber, which can speed up the digestive process. This can, in turn, help you pass food more easily and reduce your risk of diseases such as colorectal cancer.

Simple swaps to help increase your consumption of whole foods include choosing oatmeal for breakfast rather than cold cereal or pastries and a fruit or vegetable over chips or pretzels for your lunchtime snack. Both these options require little preparation yet offer substantial healthful benefits.

Get more probiotics

Despite the unquestionable perks of pursuing a more natural diet, some processed foods may actually improve your lifestyle, namely those that contain probiotics. These are live microorganisms that can aid your gut in absorbing nutrients from the foods and drinks you consume and naturally produce certain chemicals that boost your digestion, among other benefits. They may even be helpful at fighting off harmful pathogens and parasitic organisms and rebuilding your gut microbiome after taking antibiotics or getting certain illnesses.

While probiotic supplements may be useful, you can also get probiotics from yogurt, certain bottled beverages like kombucha, and fermented foods like pickles and sauerkraut. Consuming these sources regularly may help improve your ongoing gut health.

Seek treatment

Finally, don’t hesitate to speak to your doctor about any digestive concerns you may have, especially if you experience symptoms affecting your daily life. For instance, if you suffer from certain food sensitivities, you may feel nervous about trying new dishes or dining out at restaurants for fear of triggering a reaction. Your physician can help talk you through a game plan of how to approach the experience and what to look out for when selecting foods. Remember that they are there to make you feel comfortable, even when discussing uncomfortable topics. By addressing your concerns with them, you can take steps toward achieving greater digestive wellness so you can take a bite out of life with fewer worries.