Eating Well for Digestive Health
If you're like most people, you may have gas, constipation, or heartburn every now
and then. These symptoms are so common that many people just live with them. But you
can avoid many of these problems simply by making better food choices.
Eating to avoid gas, bloating, and flatulence
These uncomfortable and sometimes embarrassing symptoms can be caused by swallowing
too much air, eating foods that make a lot of gas, or having a reaction to a food
that your system has trouble digesting. It’s normal to pass gas 18 to 20 times a day.
If flatulence or bloating becomes more of a problem, try these tips:
To avoid swallowing too much air, avoid carbonated beverages. Don’t drink through
a straw, and, in general, eat and drink more slowly. Rather than gulping, savor each
Avoid chewing gum, especially gum that contains sorbitol. The air you swallow while
gum chewing may cause gas. Sorbitol causes flatulence in some people.
The protein in milk is hard for many people to digest, a condition called lactose
intolerance. If milk products give you gas, try cutting back on how much of them you
eat or drink to see if the symptoms go away. The protein in grains such as wheat and
rye are also hard for some people to digest. Talk with your healthcare provider if
you think you might have problems with these foods. A blood test may be done to see
if you have celiac disease.
Some people are sensitive to other foods, including FODMAPs, gluten, and wheat. Sometimes
you can change your diet to decrease the amount of these foods you eat, and see if
your symptoms improve. You can talk specifics with your provider.
Eating to avoid heartburn
Everybody gets occasional heartburn. If you have heartburn often, especially if it
wakes you up at night, you could have gastroesophageal reflux disease, or GERD. Talk
with your healthcare provider about frequent heartburn. Try these tips to help avoid
Stop smoking and only drink alcohol in moderation. That means no more than one drink
a day for women and two for men.
Stop eating at least 3 hours before you go to bed.
Eat smaller meals more often.
Avoid foods that are known to cause heartburn, especially fatty foods and foods and
beverages with caffeine, chocolate, and peppermint.
Raise the head of your bed 6 to 8 inches.
Eating to avoid constipation
Just about everybody gets constipated every now and then. It's not usually considered
a problem unless you're having bowel movements fewer than 3 times a week. Before reaching
for a laxative, you should know that the most common cause of constipation is your
diet. Other culprits include dehydration, too little physical activity, and overuse
of laxatives. Try these tips to get more “regular”:
High-fiber foods, such as fruits, vegetables, and whole, grains prevent constipation.
Too many low-fiber foods, such as cheese, eggs, and meat, can cause it. Aim to get
25 to 35 grams of fiber in your diet each day. Some high-fiber cereals offer more
than half that amount in just one serving.
Not getting enough fluids is another cause of constipation, but some fluids are better
than others. Your best bet is to drink water. Caffeine, colas, and alcoholic beverages
can actually dehydrate you and make constipation worse.
Get some exercise every day. Walking 30 to 45 minutes a day. It will help with your
constipation. It will also improve your mood and your fitness level, too.
Ask your healthcare provider if any of the medicines you’re taking might be causing
constipation and if there are any alternatives.
In rare instances, constipation may be due to a serious problem, such as colon cancer,
especially in people over 50 years of age.
More eating tips for better digestion
No matter what your digestive health issues are, you’ll probably benefit from choosing
whole foods over processed foods. Processed foods are foods that have been changed
by food companies before you eat them. Whole foods are foods that are eaten in their
natural state, like that shiny apple or juicy tomato.
Processed foods often have a lot of added (and unwanted) fat, sugar, and salt. A lot
of their original nutrients may be lost as well. For instance, whole grains have their
outer shells removed to become processed grains, such as white flour. As a rule, whole
foods are better for your digestive health and your overall health. Here are simple
swaps to make:
Choose brown grains, such as brown rice and steel-cut oatmeal over white grains, like
packaged pasta and white rice.
Choose whole fresh fruits and vegetables over canned fruits and vegetables.
Avoid processed junk foods, desserts, sodas, juices with added sugar, canned soups,
and snack foods.
Shop around the outside perimeter of your grocery store to find the whole foods.
Most digestive complaints are short-lived and harmless. But if you notice any unusual
symptoms that don’t go away, call your healthcare provider.