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

This tract takes the foods and drinks you consume, then breaks them down into chemical components that sustain 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—all of which team up to help keep you healthy. Even still, making the following simple changes to your lifestyle may have a dramatic positive impact on 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 actually negatively impact your digestive health. Adult beverages have been shown to increase acid production, cause heartburn, harm helpful gut bacteria, and heighten the 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 can lead to these results. So pass on that 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 could 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. Even more, engaging in regular exercise can offer ongoing gut-health benefits, including increased blood flow to enhance digestive-organ function and a more diverse gut microbiome to reduce the risk of disorders like IBS and colon cancer. It’s recommended that all adults get at least thirty minutes of moderate-intensity aerobic exercise, such as walking, swimming, or cycling, five days a week and conduct a strength-training routine like weight lifting at least two times weekly.

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 and abdominal pain.

There are various other reasons why a food may not sit well with someone. Those who live with a chronic issue such as celiac or Crohn’s disease may be more likely to experience negative digestive reactions, while people who suffer from ulcers or acid reflux may struggle with highly acidic foods like spicy dishes or citrus fruits. Take note of anything that just doesn’t make you feel good, and try to avoid it, possibly seeking an alternative such as dairy-free milk instead.

Reframe your diet

Beyond any unique digestive afflictions, you can also heed some general advice to eat your way to better wellness. A primary approach to consider is switching to a diet filled with 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.

That said, some processed foods may actually improve your lifestyle, namely those that contain probiotics. These are live microorganisms that can aid in nutrient absorption and naturally produce certain chemicals that may boost your digestion, among other benefits. Look for probiotics in yogurt, certain bottled beverages like kombucha, and fermented foods like pickles and sauerkraut. Consuming these foods regularly can support a healthy gut microbiome and improve your ongoing digestive well-being.

Seek treatment

Finally, don’t hesitate to speak to your doctor about any digestive concerns you may have, especially if you notice any 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 doctor can 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—and take a bite out of life with fewer worries.