Indigestion. If you have ever experienced it, you know what I am talking about. Indigestion can be quite uncomfortable. The good news is there are things you can do to help prevent indigestion and keep your digestive system running smoothly simply by how and what you eat!
-
Water helps regulate bowel movements, reduces inflammation, and aids with nutrient absorption. Unless otherwise directed by your provider, women should consume approximately 11 cups and men 16 cups of water daily. Drinking significantly less than this? Set an initial goal to work towards 8 cups per day.
-
Keep fluids to 4, no more than 8 ounces, at meals. This may help reduce bloating during meals. Contrary to belief, carbonated beverages make indigestion worse, not better. Consider keeping to these occasionally or cutting down from your usual intake.
-
Wholesome foods. Heavily processed foods have more artificial ingredients that can negatively impact your digestive system. Aim for a balance between processed and wholesome foods. For example, instead of eating fast food every day, keep it to 3 times weekly. Instead of eating processed “pink” meats, swap for the “white” meats that you learned about in earlier weeks.
-
Yes, your body needs fat in order for your digestive system to function properly. Studies have shown that including healthy fat sources rich in omega-3 fatty acids can help prevent and reduce flare-ups of irritable bowel diseases such as Ulcerative Colitis and Crohn’s disease as well as reduce liver inflammation. We will discuss fat more in the upcoming weeks.
-
During a gut flare-up, one may need to follow a low-fiber diet. However, including fiber consistently as part of your diet can help to reduce gut/liver inflammation and regulate bowels. If re-introducing fibrous foods into your diet, try keeping to cooked vs raw produce and removing the skins. Start small and build up your tolerance.
-
Chew foods well and allow at least 20 minutes to finish a meal. Many with digestive issues also do better with several small meals vs 2 or 3 large meals.