Digestive problems such as constipation, diarrhea, heartburn, bloating, abdominal pain, and acid reflux (heartburn) are very common, yet usually treatable and preventable with basic care. Most digestive problems are related to our lifestyle, the foods we eat and life stresses. Make the right choices and it will help your body will stay on track. Here are some simple methods you can use to improve your digestion.
Eat Fruits and Veggies
A variety of fruits and vegetables provide your body with many of the ingredients needed to maintain a healthy digestion, to include fiber and other forms of roughage. Fruit and vegetables are also a vital source of vitamins and minerals and should make up about a third of the food you eat every day. Eat fruits and vegetables at every meal, and be sure to rely on them for healthy snacking between meals to keep your system working clean and efficiently.
Fiber Fitness
Dietary fiber is a plant-based nutrient that passes intact through the intestinal tract to help keep you regular. On its journey, fiber does a lot of good work. Choose whole grain wheat or oat-based cereals, whole-wheat pasta and brown rice. Add beans, lentils, and chickpeas, as well as other “pulses” (defined as edible seeds of plants in the legume family). Spread out your fiber in small portions throughout the day. When you eat veggies and fruits remember that most of the fiber is in the peel – so wash and eat the outer layers! Begin with small servings and slowly increase them to avoid gas, bloating, and discomfort.
Probiotics
Beneficial microbes, such as bacteria, that live in the large intestine and in the rest of the digestive system. These bacteria play an important role in healthy digestion. Probiotics help increase their numbers. Probiotics are available in dietary supplements and occur in certain foods, such as yogurt and the popular drink, kombucha.
Avoid Food Additives
Most processed foods contain additives and emulsifiers that may affect your digestive health. Emulsifiers are added to many processed foods to improve texture and extend shelf life but can affect our gut and promote inflammation. It’s best to stick with non-processed food in the purest form possible, with fresh being best.
Medication Side Effects
Medicines that your doctor may have prescribed you for other conditions may lead to side effects that cause indigestion, acid reflux, diarrhea or constipation. Certain painkillers, arthritis medicines, tranquilizers, and supplements can cause constipation. Antibiotics and blood pressure medications may also induce diarrhea. Always tell your doctor if your prescribed medicines are upsetting your routine. There may be other options you can take or ways of reducing their side effects.
Get Moving
Your heart and muscles aren’t the only things that get into shape with exercise, so does your digestive health. Exercise gets us moving in more ways than one, and also relieves bloating and stress.
And Speaking of Stress
Putting ourselves under undue stress without some form of relief can affect our digestive health. Sometimes stress causes us to have too many bowel movements; others deal with stress by becoming constipated. Either way, excessive stress can impact our digestive health, so consider ways to reduce that stress, whether it is meditation, more rest, or therapy.
Stay Hydrated
Failure to stay hydrated can result in constipation and cramps and can force your organs to shut down. Sipping water throughout the day will keep your insides hydrated, allowing your digestive system to flush out waste and function smoothly.
Signs for Concern
Keep in mind that digestive symptoms are usually harmless and tend to settle down by themselves. However, when they do not go away, they can be a signal of serious illness. See your doctor right away when:
- You have taken an over the counter remedy for a digestive problem for two weeks with no improvement
- There is a sudden, persistent change in the pattern of your routine bowel activity.
- There is blood in your stool or stemming from your anus.
- Worsening heartburn and/or indigestion.
- Increased abdominal pain.
- Sudden weight loss.
- Difficulty swallowing or constant belching.
When it comes to improving your digestive health, it’s best to listen to your gut! In general, digestive problems can be kept at bay by improving your diet, eating smaller and more frequent meals, engaging in exercise, and getting a good night’s sleep.
For more information on digestive health, or to schedule a consultation with Dr. Becker’s team, contact Austin Gastroenterology for an appointment at the location nearest you.
