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If you’re one of the millions of people who suffer from digestive problems, you know that finding relief can be a challenge. From constipation to diarrhea, there are plenty of uncomfortable and frustrating symptoms. But there are also ways to manage these problems. From lifestyle changes to taking digestive health supplements, several options are available to help you find relief. Check out these simple tips below for some help. You may be surprised at how much they can improve your quality of life.
Determine Your Digestive Problem Symptoms and Track Food Intolerances
The first step in finding relief is identifying your problem’s signs and symptoms. For example, common digestive issues include constipation, diarrhea, heartburn, and indigestion. If you’re unsure what’s causing your discomfort, keep a food diary to track potential triggers.
Food intolerances are very common and can develop over time. Foods you once could eat without any problems can become triggers for digestive issues. Typical food intolerances include:
- Lactose – A sugar found in milk and other dairy products
- Casein – A protein found in milk and other dairy products
- Gluten – A protein found in wheat, barley, and rye
If you think you may have developed a food intolerance, you must track your symptoms after eating suspected trigger foods. This will help you determine which foods are causing problems and whether or not you need to eliminate them from your diet entirely or supplement them with natural digestive enzymes. You can use a food diary or an app on your phone to help with this process
Avoid Carbonated Beverages
Carbonated beverages are a common trigger for digestive problems. The gas and bubbles in these drinks can cause bloating, belching, and discomfort. Additionally, if you’re consuming sugar-filled sodas or energy drinks, you could be adding to your calorie intake without realizing it. If you’re struggling with digestive problems, it’s best to avoid carbonated beverages altogether.
Carbonated water, while a popular alternative for people who need something fizzy, can still be a trigger for some people. For example, a standard recommendation for those who suffer from gastritis is to avoid all carbonated beverages to prevent flare-ups.
Eat a Sustainable, Balanced Diet
Eating a healthy diet is essential for good gut health and disease prevention. Be sure to include plenty of fiber-rich fruits, vegetables, and whole grains in your diet. These foods help keep things moving along smoothly in your digestive system. It’s also important that you focus on building yourself a sustainable diet. That means finding foods you enjoy and can easily incorporate into your life.
Avoid processed foods as much as possible, as they can be challenging to digest and may contain unhealthy additives. Lacking nutritional value, these foods can make digestive problems worse.
Supplement with Prebiotics and Probiotics
If you’re struggling with digestive problems, you may consider taking a prebiotic or probiotic supplement. Prebiotics are non-digestible fibers that act as food for the good bacteria in your gut. This helps promote a healthy balance of gut flora, which is essential for digestive health. Probiotics are live bacteria that can also help improve gut health. They can be found in fermented foods like yogurt, kimchi, and sauerkraut.
However, getting enough of either in your life is not always easy. Many of us need to supplement our diets with prebiotics and probiotics. You can find a variety of prebiotic and natural probiotics in most health food stores or online.
Slow Down and Enjoy Your Food
One of the best things you can do for your digestive health is slow down and enjoy your food. When we’re rushed, we tend to eat quickly and mindlessly. Unfortunately, this can lead to overeating, which can put a lot of strain on our digestive system. It can also cause indigestion, heartburn, and other problems.
By slowing down and focusing on your food, you’re more likely to eat less and enjoy the taste and texture of what you’re eating. This will help improve your digestion and prevent issues like indigestion.
After all, digestion begins in the mouth. So when we take the time to chew our food properly, we give our digestive system a head start.
Get Moving
Exercise is vital for overall health, but it can also be helpful for digestive problems. Exercise helps move things along in your digestive system and can even help reduce bloating. Additionally, exercise can relieve stress, which can trigger digestive issues.
If you’re struggling with constipation, regular exercise may be just what you need to get things moving again. Even a moderate amount of activity like brisk walking can be helpful. Just be sure to listen to your body and not overdo it.
Stay Hydrated
Drinking enough water is essential for good health, but it’s imperative if you’re struggling with digestive problems. Water helps to keep things moving along in your digestive system and prevents constipation. However, if you’re dehydrated, your body might also start to hold on to water, which can lead to bloating.
Additionally, water can help flush out toxins that may be contributing to your digestive problems. So be sure to drink plenty of water throughout the day and avoid sugary beverages like soda and juice.
Sleep More
Getting enough sleep is essential for good health, but it’s also important for digestive health. When we’re tired, our bodies are less able to function correctly. This can lead to a variety of problems, including indigestion and heartburn.
If you’re struggling with digestive problems, get plenty of sleep. Aim for seven to nine hours per night, depending on your personal requirements. Also, try to avoid working or eating late at night, as this can make sleeping harder and aggravate digestive problems.
Managing Digestive Problems
There are a variety of simple ways you can manage digestive problems. From avoiding processed foods to getting enough exercise, these tips can help keep things moving smoothly in your digestive system. Try incorporating some of these changes into your life and see how they help you feel.
