Get more soluble fiber by eating more oats, peas, beans, apples, citrus fruits, carrots, and barley. This will also help control your cholesterol and blood sugar levels. Eat more insoluble fiber by adding whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower and green beans to your diet. Increasing your intake of insoluble fiber will help keep your bowel movements regular and combat constipation. Many plant foods contain both soluble and insoluble fibers, so you can easily maximize your intake of both by eating a diet filled with diverse grains and vegetables. High fiber foods are generally low in calories and they will also help you control your weight, lower your blood sugar and cholesterol levels, and reduce your risk of hemorrhoids. [5] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Doctors sometimes recommend eight 8-oz. glasses per day (1. 9 l)[8] X Expert Source Muhammad Khan, MD, MPHBoard Certified Gastroenterologist Expert Interview. 24 August 2021. , but the amount you need will vary with your body weight, how active you are, and what climate you live in. If you get headaches in the evening, feel tired, lightheaded, nauseous, and sweat very little even when it is hot, you might need to drink more water. [9] X Research source Other signs of dehydration include reduced urine output and urine that is darker than usual.
Diarrhea after antibiotics have killed some of the naturally occurring gut bacteria Irritable bowel syndrome Vaginal yeast infections and urinary tract infections Colds and flu
Take prebiotic supplements. These supplements will help you get enough fiber in your diet, promote the growth of healthy gut bacteria, and alleviate constipation. [11] X Research source You should make sure you area also eating prebiotic foods such as oatmeal or berries. Try probiotics. Probiotics are bacteria and yeasts that are similar to those naturally occurring in your digestive tract and aid digestion. Probiotic supplements can help treat diarrhea, irritable bowel syndrome, and ulcers. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Add essential vitamins to your diet. Essential vitamins are those that your body needs to function properly. They include A, B, C, and D vitamins. Adequate vitamin levels are necessary for your body to process proteins, carbohydrates, and fatty acids, absorb iron, and maintain immune functions. Supplements can help you avoid deficiencies. [13] X Research source
Eat less prepackaged, processed foods. [16] X Expert Source Muhammad Khan, MD, MPHBoard Certified Gastroenterologist Expert Interview. 24 August 2021. They often have high quantities of sugar, as well as salt and fat, added to them. They will also prevent you from being hungry for healthier foods, like high fiber foods. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
The activity should be strenuous enough to increase your heart rate. Do something you enjoy like fast walking, jogging, or biking. If you have other health concerns like high blood pressure or heart problems, discuss any new exercise plans with your doctor before starting.
Eat slowly to give your body time to register that you have eaten and signal to you that you are no longer hungry. Eating too fast makes it more likely that you will eat larger amounts before you realize you are full, causing uncomfortable stomach stretching and painful bloating. [21] X Expert Source Peter Gardner, MDBoard Certified Gastroenterologist Expert Interview. 25 August 2020 Eat these small meals at the same time every day so that your body can anticipate the meal and physiologically prepare.
Fatty foods like cheese, deep-fried foods, and fast food Highly acidic foods including coffee, tea, tomatoes, vinegar, and citrus fruits (lemons, limes, grapefruits) Gassy foods such as beans, cabbage, or carbonated drinks Spicy foods Gluten/wheat Dairy, soy, corn, and fructose
Symptoms include bloating, cramping, gas, diarrhea, and nausea 30 minutes to two hours after consuming milk products. If these symptoms occur, try avoiding milk, cheese, ice cream and other milk products. Thoroughly boil milk before drinking it. This will break down the lactose. Take lactase capsules before eating milk products. The capsules will supply you with the necessary enzyme for digesting the milk. Substitute milk with products that don’t have lactose, like soy or rice milk.
Frequent, small meals keeps your digestive system busy without overloading it. [26] X Expert Source Peter Gardner, MDBoard Certified Gastroenterologist Expert Interview. 25 August 2020
Stopping smoking will also reduce your risks of ulcers and cancers, including those of the digestive system. [27] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Yoga, meditation, massage, baths and other relaxation techniques can help you to handle stress and inadvertently help your digestion. Regular exercise will also release endorphins and help you relax.
Severe heartburn that is not helped by medication Incontinence Diarrhea or constipation that doesn’t go away Abdominal pain that interferes with your daily life Vomiting Bloody or black stool Sudden weight loss
Record everything you ate, how much you ate, when you ate it, and how your system responded. This will help you and your doctor identify patterns indicating that certain foods might be triggers for you.
A skin test in which the doctor will prick your skin, inserting a small amount of the potential allergens under your skin. If you are allergic, you will probably develop a raised bump. An elimination diet in which you stop eating all foods you suspect to be allergens for one to two weeks (until the symptoms disappear). Then you add the food items slowly back into your diet, one by one. When the symptoms return, you know that that food is triggering your digestive problems. A blood test to measure your immune response to various foods. An oral food challenge in which the doctor will monitor your reaction as you eat foods that are potential allergens.
