Inappropriate diet, fast food and certain foods can significantly worsen the digestive system. Worsening digestion is often the cause of chronic health problems – from abdominal pain, constipation, gas and swelling, to chronic headaches and depression.
Tips for good digestion
You can easily avoid these problems by watching what you eat and choosing your food properly. See which foods are recommended to include in your menu to avoid digestive problems:
Eat fiber foods to prevent constipation
Try to eat more fiber or “rough foods”. A diet rich in fiber can help digestion and prevent the onset of constipation. The recommended dietary fiber intake is 30 grams per day.
For healthy intestines you need to buy fiber from a variety of sources such as:
- Whole grain bread;
- Brown rice;
- Fruits and vegetables;
In some people, cereals and grains cause swelling and irritable bowel syndrome. If this is the case, get your fiber from fruits and vegetables.
Drink lots of fluids to help digestion
It is important to drink more fluids, especially water. It promotes the passage of waste products through the digestive system and helps to soften stools.
Fiber acts like a sponge, absorbing water. Without liquid, fiber can not do the job, and it will lead to constipation.
A good way to make sure you get enough fluids is to drink two glasses of water before each meal. Avoid caffeinated beverages as they can cause heartburn.
Limiting fat for healthy intestines
Greasy foods such as chips, hamburgers and fried foods are more difficult to digest and can cause stomach and heartburn.
Reduce your intake of fatty fried foods to relieve your stomach load.
Try to eat more non-fat meats and fish, foods prepared on grill or grill instead of fried.
Be careful with spices to avoid abdominal trouble
Many people love spicy foods and do not worry about their digestive system. Others understand that they have abdominal problems when they eat spicy foods.
These are not just hot products such as peppers that cause heartburn. Lighter but aromatic foods such as garlic and onions may also be problematic.
If spicy foods cause you heartburn, stomach ache or diarrhea, be more careful and sparing with them in the future. And if you already have a problem like heartburn or irritable bowel disease, completely avoid them.
Be careful about intestinal symptoms and their causative agents
In some people certain foods cause problems. Acidic foods such as tomatoes, citrus fruits, salad dressings, and carbonated beverages can cause heartburn and wheat and onions to cause irritable bowel syndrome.
And if you can not digest lactose (sugar in milk) you will get diarrhea and diarrhea after eating dairy products, including cream, cheese, yogurt and chocolate.
Try to stay away from foods and beverages that trigger your digestive symptoms. One way to build a habit of avoiding such foods is to keep a diary and / or keep an individual diet consistent with your health and nutritional preferences
Choose the right beverages to facilitate digestion
Drinks of caffeine – such as coffee, coca-cola, some types of tea and carbonated beverages, increase acidity in the stomach, resulting in heartburn in some people.
Scented drinks generally predispose to bloating, which can also cause heartburn.
To reduce the probability of digestive problems, choose non-carbonated beverages that do not contain caffeine, herbal teas, milk and plain water.
If you can not without your coffee or revitalizing tea, limit their intake to one or two cups a day.
Try a “friendly” belly yoghurt. Probiotics are the so-called “friendly bacteria” that normally occur in the intestine and are associated with all types of digestive health benefits including helping with irritable bowel syndrome and diarrhea when traveling.
You can pick probiotics as supplements or buy them with yogurt, which is a good natural source.
You need to take them every day for at least four weeks to feel some beneficial effect.