We believe that everyone wanting a drug free approach to digestive conditions should have a daily stress reduction and exercise program. If you do not currently exercise, walking is a great way to begin. Exercise is used to improve circulation and muscle tone, and distract the mind so that it is not thinking about symptoms. Stress reduction is used to quiet and calm the mind. Prayer and meditation are some of the best forms of stress relief. The following exercises and diet tips can be helpful throughout the Digestive Clearing Diet.  The following information is intended for general information purposes only. Individuals should always see their health care provider before administering any suggestions made on this website or videos. Any application of the material set forth in the following website and videos is at the viewers discretion and is his or her sole responsibility.

Relief Tips Videos

The cobra position improves circulation and helps relieve intestinal gas pain, cramps, and backache.

Lie on your stomach with your forehead resting on the floor. Your legs and feet should be extended while your body is relaxed. Place your hands palms down next to your chest, keeping your fingertips aligned with your breasts. While inhaling, slowly raise your head, then your shoulders and finally chest, without using your arms or hands. Look upward and extend back as far as possible. Hold for 5 seconds. Exhale. Lower your body until your forehead again rests on the floor. Relax. Repeat this exercise at least 20 times.

Tip: Your navel should remain on the floor during this exercise. Use the muscles of your back to push your body off the floor, not your arms and legs. You should experience stretching in the waist and neck, not straining or pain.

This exercise is especially beneficial for the digestive system. Sit with your head, neck, and trunk straight, and your legs stretched in front of your body. When inhaling, raise your arms overhead, stretching toward the sky and expanding the chest as your breath fills your lungs. When exhaling, bend forward as far as possible while keeping your back straight and your knees on the floor; hold this position for 5 to 10 seconds. To be effective, this exercise should be repeated 20 or more times.

This exercise promotes circulation and digestion. Sit with your head, neck, and trunk straight, and your legs together. Bend your left leg, placing the left foot outside the right knee. Twist your body leftward and place your left hand 4 to 6 inches behind your left hip, fingers pointing away from the body. Bring your right arm over the outside of your left leg and grasp your left foot with your right hand. Keep your back straight, turn leftward, twisting the lower spine, and look over your left shoulder. Hold your breath for 5 seconds. Repeat with the opposite side. Perform this exercise at least 20 times.

Lie on your back and relax as you breathe. Bend your right knee and wrap your arms around the leg pulling it toward your chest. Raise your head, bringing your forehead to your knee. Hold for 3 to 5 seconds. Lower your leg and head to the floor and relax. Repeat with your left leg, and then repeat with both legs simultaneously. This exercise should be performed at least 10 times.

Abdominal self-massage can be performed daily for 10 to 20 minutes. Or it can be done anytime you feel discomfort. First warm your hands for a few minutes, by shaking them vigorously or by sitting on them. With your right hand, rub a small circle around your navel in a clockwise direction. Gradually increase the size of the circles. Experiment with different pressures. Now do the exercise with your left hand. Finally, perform the exercise with your left hand on top of your right hand.

Tip: This is a very effective exercise, but it must be practiced daily for its benefits to be felt, usually within thirty to sixty days.

The crocodile position teaches you how to breathe with your diaphragm to help relief abdominal cramps. Lie on your stomach with your toes pointing either inward or outward. Position your elbows and lower arms so that when your head rests on the arms, your chest does not touch the floor. When inhaling, you should feel your abdomen reach the floor. When exhaling, your abdominal muscles should relax and your abdomen lift off of the floor. As a part of meditation, this exercise can be performed for about 15 to 20 minutes, and as part of an exercise routine, for at least 5 minutes.

Another technique for this exercise is to lay on your back and place a book over your abdomen. Slowly Inhale and the book should rise up and exhale and the book should lower. As a part of meditation, this exercise can be performed for about 15 to 20 minutes, you can also practice this exercise as a five minute breathing break throughout the day.

Tip: This is a very effective exercise, but it must be practiced daily for its benefits to be felt, usually within thirty to sixty days.

Self-Healing with Diet

Hearburn: Vinegar (1-3 tsp in 8oz of water), Pectin, Ginger Tea with squeeze lime before meals

Diarrhea: Carob (15g /day or higher), Brewer’s yeast, pectin, strong black tea

Constipation: Prune juice, Figs, Raisins, dates, flax oil, ground flax seeds, coffee, hot water, rhubarb, slippery elm

Nausea: Ginger, peppermint

Bloating: Fennel, peppermint

Cramping: Peppermint, Radish, Cinnamon, Cloves, fennel

Intestinal gas: Caraway seeds, peppermint

IBS: Experiement with diet and stress reduction. Digestive Clearing Diet will help you identify which foods your body tolerates and which it doesn’t.

Colitis: Adequate hydration is important, especially with diarrhea. The Digestive Clearing Diet will help you control symptoms through nutrition. See a health professional if you are in pain or feel you have an obstruction.

Heartburn/GERD: Raising head at night when sleeping and not eating two hours or more before bedtime will help prevent symptoms. Food allergies and intolerances can be identified by the Digestive Clearing Diet. Medication is usually only indicated for short term treatment and can compromise your digestion if taken longer than eight weeks. (limonene, engesta), DGL

Intestinal Gas Self-Healing Techniques

  • Elevate your head while sleeping
  • Avoid bending over after eating
  • Avoid tight fitting clothes
  • Avoid acidic foods, chocolate, alcohol, citrus juices and coffee
  • Drink fresh Aloe Vera juice, which is very high in vitamins, minerals and other essential nutrients
  • Consume probiotic yogurt at regular intervals during the day, in order to alleviate digestive disorders.
  • Tea can be very helpful in alleviating digestive problems and their symptoms. Some of the most effective tea varieties include ginger tea, chamomile tea, green tea and peppermint tea.
  • Use bitter digestive stimulants and herbs like black cohosh, angelica, yarrow, skullcap, dandelion and small quantities of wormwood. Other helpful herbs include mint, lavender, fennel, rosemary, juniper, valerian, lemon balm and yarrow to name a few.


These items may be used as spices in cooking, or as infusions. You may also find essential oils of these spices for external use in your health food store.

Aniseed: flatulence, nervousness
Basil: anxiety, nervous insomnia
Bergamot: antispasmodic
Chamomile: loss of appetite
Caraway: indigestion
Clove: indigestion, diarrhea, nervousness
Coriander: indigestion
Cumin: nervousness
Cypress: hemorrhoids (applied topically)
Fennel: intestinal gas, stomach pain, indigestion, nervousness
Geranium: gastroenteritis, diarrhea
Ginger: indigestion, intestinal gas, loss of appetite
Lavender: stress, spasm, insomnia
Lemon: ulcers, intestinal parasites, diarrhea
Lemongrass: indigestion, nervousness
Lime peel: nervousness
Marjoram: intestinal gas, nervousness
Nutmeg: indigestion, diarrhea, intestinal gas
Onion: indigestion, diarrhea, parasites, nervousness
Orange blossom: chronic diarrhea, insomnia
Orange peel: nervousness
Origanum: loss of appetite, indigestion, intestinal gas
Parsley: nervousness
Peppermint: indigestion, intestinal gas, spasm, nervousness
Rosemary: colitis, intestinal infections, stomachache, liver disorders, jaundice, gallstones, cirrhosis, cholecystitis
Sage: tonic, indigestion, diarrhea, nervousness
Sandalwood: chronic diarrhea
Savory: indigestion, nervousness affecting digestive system, parasites
Spearmint: nervousness
Tarragon: indigestion, loss of appetite, intestinal gas
Terebinth: spasms, chronic constipation
Thyme: nervousness, indigestion, intestinal parasites
Ylang-ylang: intestinal infections

The Best Way to Make Herbal Tea
Glass or ceramic pots make the best tea.

  • Dried, Cut, and Sifted Herbs:
    Flowers, leaves, and thin stems are steeped with the lid on for 10 to 15 minutes. Use 1 cup of boiling water to 1 teaspoon of powdered or 1 tablespoon of lighter dried herbs (e.g., flowers) per cup. Strain before drinking the tea.
  • Dried, Whole Herbs: roots, bark, and heavy stems should be simmered for 20 minutes. For whole herbs, use about 1 oz (30 g) of herbs per 16 oz of boiling water. Strain before drinking.
  • Chinese Herbs: Prepare by boiling for longer periods of time as directed by your herbalist.
  • Herbs in Tea Bags: Steep in a teapot or cup with the lid on for 5 to 10 minutes.