It’s a good healthy idea to eat more fiber, since most people aren’t getting enough in their daily diets.
A diet rich in fiber can help digestion while preventing constipation, so you should try consuming the required daily intake of fiber which equals to almost 30 grams.
In order to make the best out of your fiber intake, you need to resort to various sources like: Whole-wheat bread, brown rice, fruits and vegetables, beans and oats.
You should also keep in mind that cereals and grains could cause some people bloating and irritable bowel syndrome, and in such cases, you’re recommended to resort to other sources of fiber like vegetables and fruits.
It’s really important to keep hydrated, especially on water, as it encourages the passage of waste through the digestive system while softening fecal matter
Water also aids fibers function, since fiber acts like a sponge that absorbs water, so, without fluids, fiber will fail to do its job, Leading to constipation.
And in order to make sure you get enough fluids, it’s recommended that you drink a glass of water with every meal, while avoiding caffeinated drinks since they cause heartburn.
Fatty foods like burgers, chips and fried foods are hard to digest, along with such foods causing stomachache and heartburn as well, that’s why it’s recommended to cut back on such foods and instead, eating more lean meat and fish along with drinking skimmed or semi-skimmed milk, it’s also recommended that you replace frying foods with grilling them.
Many people love spicy foods and that doesn’t even bother their digestive systems, while such foods could cause digestive problems to others.
Some people even have heartburn from milder flavorful ingredients like garlic and onions.
In case your digestive system was sensitive to spicy foods and it caused you stomachache or diarrhea, it’s recommended that you cut back on such foods as much as possible and in case you deal with issues such as heartburn or irritable bowel, you should avoid these foods completely.
Some people find certain foods to cause problems. As acidic foods like tomatoes, citrus fruits, salad dressings and fizzy drinks can trigger heartburn, while wheat and onions could cause irritable bowel syndrome.
And if you are lactose intolerant i.e. cannot digest lactose (the sugar in milk), you can develop wind and diarrhea after drinking milk or eating dairy products, including cream, cheese, yoghurt and even chocolate.
It’s recommended that you try to stay away from foods and drinks that trigger your digestive symptoms and one of the best ways to specify which foods cause your symptoms is keeping a food diary.
Probiotics are known as the “friendly bacteria” as Probiotics exist naturally in the gut and they have been linked to all sorts of digestive health benefits, including helping irritable bowel syndrome and traveler’s diarrhea.
You can also take probiotics as supplements (available at health food shops) or through consuming yoghurt which is one of their good natural sources.
You should also keep in mind that you’ll have to take probiotics every day for at least four weeks, in order to see any beneficial effect.
Caffeinated drinks like coffee, tea and some fizzy drinks, boost acid in the stomach, which could lead to heartburn in some people, also, fizzy drinks generally tend to bloat your stomach which can also lead to heartburn.
If you want to lessen digestive symptoms, it’s recommended that you choose drinks that aren’t fizzy or caffeinated like herbal teas, milk and plain water.