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Digestion is the way your body breaks down the foods you eat into energy and nutrients that you need for good health.
From time to time, we may get digestive problems such as stomach upset, acid reflux, gas, bloating, constipation and/or diarrhea. Follow these four tips to help prevent these types of problems and promote a healthy digestive system.
Slow down and chew foods well
Digestion starts in your mouth. All too often we eat very quickly because we are distracted or eating on the go. Take the time to chew your food well. Not only will you get more enjoyment out of your meal, but it will make it easier for your intestines to absorb nutrients. Chewing your food well can also prevent digestive upset by reducing gas and bloating.
Eat regular meals
Most of us would benefit from eating at least three meals each day. This type of eating pattern is better for digestion. It can also help to give you more energy, improve your mood and balance your blood sugar levels. Finally, eating more frequent smaller meals can help to prevent problems such as acid reflux that can result from eating too much at one time.
Eat foods high in fibre
Fibre is very important for good digestive health. It is found only in plant foods such as vegetables, fruit, grain products, legumes (beans and lentils), nuts and seeds.
Eating a fibre-rich diet can help to:
- prevent constipation and hemorrhoids
- lower cholesterol levels
- control blood sugar
- give you a feeling of fullness which may help to control your appetite
Most adults need between 25-30 grams of fibre every day for good health. When increasing your fibre intake, it is helpful to do it slowly, spread it out and drink more water. This will help the fibre to work better and prevent problems such gas, bloating and diarrhea.
Here are some ways that you can get more fibre in your diet:
- Add vegetables and fruits to your meals and snacks
- Eat the skin on fruits and vegetables
- Add wheat germ, oat bran, ground flax seed or chia seeds to yogurt, cereal, smoothies or baked goods
- Choose whole grain breads, cereals, pasta and rice
- Add cooked beans or lentils to soups, salads and casseroles
- Try a new high fibre grain such as barley or quinoa
Get regular physical activity
Staying active will help keep your digestive system moving. This can help prevent constipation and relieve gas and bloating. Get out into the garden, go for a short walk, take the stairs instead of the elevator, dance around the house or try yoga or tai chi. The important thing is to keep your body moving in a way that you enjoy! There are also many other benefits to staying active. Visit our exercise page for more information.
Talk to your doctor if you have digestive problems regularly or if they are severe. If you have a specific condition such as irritable bowel syndrome (IBS), inflammatory bowel disease (Crohn's or Colitis), celiac disease or gastrointestinal reflux disease (GERD), you may need to follow a special diet. Ask your doctor to refer to you a Registered Dietitian for help with choosing foods that are right for you.