Incorporate probiotics — and prebiotics — into your diet. Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis. In addition to probiotics, prebiotics can help your digestion as well.
Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut, according to the Academy of Nutrition and Dietetics. Prebiotics are found in a variety of raw fruits, vegetables, and whole grains including bananas, oats, onions, and legumes.
Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols FODMAP foods, which are types of carbohydrates , can be hard for some people to digest. If you know you have IBS — or if you simply deal with symptoms such as abdominal cramping, gassiness, bloating , and diarrhea — the low FODMAP diet may offer some relief.
This diet is meant to be followed for a short period of time to identify which trigger foods you should avoid for easier digestion. Work with a registered dietitian nutritionist RD or RDN who specializes in this area to ensure your diet is healthy while you figure out which foods should be eliminated from your diet for good.
Eat on schedule. If digestive symptoms are ongoing or severe, they may result from an underlying medical condition. Medications such as antacids or antibiotics can also cause digestive problems. These issues are side effects, and they should resolve once a person stops taking the medication. For quick relief from digestive problems, mint tea, a belly rub, or a gentle walk can help. Eating slowly and relaxing before and after meals can also help the body digest. Eating more fiber and avoiding certain products, such as processed foods, can result in more lasting relief from symptoms of digestive problems.
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Ways to improve digestion. Medically reviewed by Saurabh Sethi, M. Relax Drink mint tea Take a walk Reduce gas Try fermented foods Eat more fiber Keep a food diary Avoid these foods When to see a doctor Takeaway Occasional digestive problems are a common complaint, and there are several possible causes, from diet to stress.
Share on Pinterest Getting enough sleep may improve digestion. Drink mint tea. When you eat only when you are in a positive mood, you are more aware of what you are eating. Eat in a nondistracted, relaxed environment. Drink water often to ensure your body is properly hydrated. Being hydrated helps dissolve fats and soluble fiber and allows food to pass through your body easily. Water along with beverages which contain electrolytes are important in the body.
Also limit smoking, caffeine, and alcohol. These substances can interfere with the function of your digestive system as they can cause stomach ulcers and heartburn troubles. Exercise regularly! As you exercise, it will help move food through your digestive system.
Exercises, such as walking, using the elliptical, and biking, will aid in the reduction of constipation and support healthy weight management. As you plan exercise into your schedule, you are more likely to get out and make it happen. Exercising can help with weight loss and reduce heartburn. When you mishandle stress, it will send your digestive system into overdrive.
To reduce stress, breathing techniques within meditation, yoga, walking around, or even taking naps can be beneficial. It's not just scorching hot foods like chillies that trigger heartburn.
Milder but flavourful foods like garlic and onion can also bring it on. Some people find particular foods cause them problems. Acidic foods, such as tomatoes, citrus fruits, salad dressings and fizzy drinks, can trigger heartburn , while wheat and onions may cause irritable bowel syndrome.
And if you cannot digest lactose , the sugar in milk, you'll develop wind and diarrhoea after drinking milk or eating dairy products, including cream, cheese, yoghurt and chocolate.
Try to stay away from foods and drinks that trigger your digestive symptoms. Keep a food diary to work out which foods cause your symptoms. Drinks with caffeine, such as coffee, colas, tea and some fizzy drinks, boost acid in the stomach, leading to heartburn in some people.
To make digestive problems less likely, choose drinks that are not fizzy and do not contain caffeine, such as herbal teas, milk and plain water. They have been linked to all sorts of digestive health benefits, including helping irritable bowel syndrome and traveller's diarrhoea.
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