Good sources of fiber are green leafy vegetables, whole grains, beans, lentils, and apples. Leave the skin on fruits and vegetables for extra fiber. Check labels to see how much fiber your food contains per serving and plan out your meals this way. If some food doesn’t come with a label, like fresh fruit, check online for its average fiber amount. If you have a fiber deficiency or aren’t able to get enough from your normal diet, take a fiber supplement. These are available over the counter at pharmacies.
Good sources of lean protein are fish, poultry, beans, and nuts. You don’t have to cut out red meat entirely. Just use smaller portions and limit your servings to one per week. The suggested daily protein intake is usually between 40 and 60 grams, depending on your size and activity level. To find your ideal intake, use this calculator from the USDA at https://www. nal. usda. gov/human-nutrition-and-food-safety/dri-calculator. [4] X Expert Source Muhammad Khan, MD, MPHBoard Certified Gastroenterologist Expert Interview. 24 August 2021.
Processed foods also have little fiber and vitamins. Eating a lot of processed food will fill you up, but leave you deficient in nutrients like fiber, resulting in constipation and other digestive issues. Eat out less often as well. Prepared food in restaurants is usually covered in butter and salt, which can cause digestive upset.
The American Heart Association’s daily recommended sugar intake is 25 grams for women and 32 grams for men. Keep your consumption within this range. [8] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source The fizz from soda can also upset your stomach and cause bloating. If you still want a fizzy drink, try seltzer instead. This has no sugar or calories. If you think you don’t eat a lot of sugar, check the labels on the food you buy. You might be surprised how much sugar is in prepared food.
If you’ve just eaten and still feel hungry, wait a few minutes. Your brain might catch up to your body and make you feel full by that time.
Take all supplements according to their listed directions or the instructions you doctor gives you.
Probiotic supplements are available in health stores and pharmacies. Speak with your doctor or pharmacist to find the best product for you. Probiotics take some time to work. Don’t expect to see many changes before you’ve been taking supplements for a few weeks. Plain Greek yogurt is also high in probiotics. Eat a few servings per week if you prefer this over taking supplements.
If you don’t have any deficiency in digestive enzymes, doctors don’t recommend you take enzyme supplements. They will have no effect unless you’re deficient in enzymes.
Remember to check with your doctor before you start taking a new supplement. Additionally, ask your doctor for the best dosage amount for you.
Remember that peppermint oil specifically has a positive effect on IBS symptoms, not peppermint leaves. Eating the leaves are adding them to your tea won’t have the same effect.
Experts recommend eating 3 balanced meals per day, with some healthy snacking in between. Remember not to skip breakfast. Even if you’re in a rush, eat breakfast to keep your digestion on schedule. Keep a food diary if you don’t keep track of your eating habits. Write down what you eat and the time. Then review this information to see if you’re eating on a regular schedule or at sporadic times. If you move around a lot at work and don’t know when you’ll be able to take a break, try packing some small snacks with you. Then you can put something in your stomach quickly to keep your digestion on a schedule. Finish eating at least 3-4 hours before you go to bed so your food has enough time to properly digest.
The recommended water amounts are a useful guideline, but you may need more if you’re exercising or working outside. Drink whenever you feel thirsty to stay hydrated. As a general rule, drink a glass of water with every meal to aid in digestion. Drinking water is very important if you’re suffering from either diarrhea or constipation. Diarrhea drains your body of liquids, so replace them to avoid dehydration. Constipation is often caused by insufficient water in the digestive system, so drink more if you’re suffering from this problem.
Focus on cardio exercises more so than strength exercises. The movement from running, biking, or aerobics helps move food through the digestive system better than weight lifting. You don’t have to workout hard to get the benefits of exercise. A good walk for 30-60 minutes is great for staying in shape.
Exercise is great for reducing stress and clearing your head. Listening to music, drawing, or writing help reduce your anxiety without breaking a sweat. Try meditating to relax your mind.
Consider herbal teas that are naturally decaffeinated. If you do drink coffee, reduce the amount of sugar you add.
