Your diet plays a huge role in how your body digests it, and how it is turned into energy.
Many digestive problems can be solved by making small changes to your eating habits.
Digestive issues such as heartburn, irritable bowel syndrome (IBS) and constipation can generally be linked to incorrect eating habits.
Heartburn
Heartburn can be caused by certain eating habits, such as eating large portions of food, eating too close to bedtime or eating certain food and drinks.
These can include onion, citrus fruits, high-fat foods, tomatoes, tomato based products, alcohol and/or caffeinated and carbonated drinks.
It’s a good idea to try and pinpoint which foods cause you to have heartburn, and to avoid those when possible. Try also to eat smaller portions more regularly and drink enough water.
IBS
The signs and symptoms of IBS vary from person to person, but are usually present for a while. The most common symptoms include abdominal pain, cramping, bloating, changes in appearance or regularity of bowel movements, or increased gas.
These symptoms can be triggered by food, although the role of food allergies or intolerances in IBS isn’t yet fully understood. IBS symptoms can be worse when certain foods or drinks are consumed, such as wheat, dairy, citrus, beans, cabbage or carbonated drinks.
Constipation
Constipation occurs when a person has difficulty emptying the large bowel. It can happen for many reasons, such as when stool passes through the colon too slowly, allowing more water to be absorbed which hardens the feces. This is usually due to a lack of fiber or water.
The main symptoms of constipation are difficulty passing stool, straining when pooping, passing less poop than usual, and/or lumpy, dry, or hard stool. Other symptoms include bloating, nausea, loss of appetite, and/or cramping.
Lack of fiber can also promote constipation because fiber encourages regular bowel movements, especially when combined with good hydration.
High fiber foods include fruits, vegetables, whole grains, nuts, lentil, chickpeas and other legumes.
People with IBS have a higher risk of constipation than people without the condition.
Regularly drinking enough water can help reduce the risk of constipation. Fruit or vegetable juices, and clear soups can also be used to increase your fluid intake.
Liquids such as soda, alcohol and caffeinated drinks can increase the risk of dehydration and
Keeping your digestive system healthy can help you avoid digestive problems. Here are some tips to keep your gut in optimal shape:
- Drink enough water.
- Eat enough fiber (fruits and vegetables and whole-grain foods).
- Eat smaller portions, and don’t eat too close to bedtime.
- Pay attention to what you eat and how your body reacts to it.
- Exercise regularly. Staying physically active can help maintain a healthy digestive system. Aim for 30 minutes of moderate to vigorous activity at least three days per week.
Exercising and eating a healthy diet can help lower your risk of struggling with digestive health problems.