The American Gastroenterological Association reports that about 30% of Americans experience some sort of gastrointestinal problem a year.
Symptoms such as stomach cramps or pain, bloating, constipation, diarrhea, heartburn, and indigestion can be reduced by changing diet
Change your habits
Take time to eat your meal, and chew your foods completely. Make sure you also eat a smaller portion instead of a big meal
Avoid foods such as coffee, chocolate, alcohol, fried and fatty foods, which are known to contribute to digestive problem.
Beware of dairy products
About 30 to 50 million Americans are lactose-intolerant. Lactose can be found in dairy products are milk, ice cream, yogurt, and cheese.
If you are lactose-intolerant, cut out these dairy and pay attention to how your body reacts to it.
Eat more fiber
The best foods to get fiber from are whole wheat, brown rice, whole oats, beans, nuts, peas, lentils, and seeds. Slowly incorporate these foods into your daily meal until you reach about 25 grams a day.
Exam your medications and supplements
Some medicines or supplements have side effects such as diarrhea, heartburn, constipation, and nausea.
If after changing your diet, your habits, and eating more fiber bring no result, ask your physician about the medications that you are taking for the side effects.
- Vitamin C and magnesium can cause loose stools and diarrhea
- Calcium is commonly known for causing constipation
- Stay in up-right position after meal to aid your digestive system
- Lying down after a big meal can worsen acid reflux and heart burn