When you eat something, your food takes a twisty trip that starts with being chewed up and ends with you going to the bathroom. A lot happens in between. The health of your gut plays a key role in your overall health and well-being. You can make choices to help your body stay on tract. Your digestive, or gastrointestinal GI , tract is a long, muscular tube that runs from your mouth to your anus.

The blood absorbs these and carries them throughout the body for cells to use for energy, growth, and repair. About 60 to 70 million Americans are affected by digestive diseases, like gastroesophageal reflux disease GERD or irritable bowel syndrome IBS.

This causes uncomfortable symptoms like heartburn and indigestion. IBS is a group of symptoms that includes pain in the abdomen and changes in bowel habits. People with IBS may have constipation, diarrhea, or both. Many more people have other digestive problems, like bloating and stomach pain.

Lin Chang, a GI expert at the University of California, Los Angeles. Chang studies the connection between stress and IBS. Her research group has found that people who have early life stress are more likely to develop IBS. What you eat can help or hurt your digestive system, and influence how you feel.

Chang says you should eat at least 20—30 grams of fiber a day for constipation. You can spread out your fiber in small amounts throughout the day. Start with small servings and gradually increase them to avoid gas, bloating, and discomfort.

Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy mix of different fibers and nutrients to your diet.

But some fiber-rich foods, called high FODMAP foods, can be hard to digest. Examples include certain fruits and vegetables, dairy products, and wheat and rye products. If you have IBS, your doctor may recommend a diet low in FODMAPS.

Researchers are coming to understand the complex community of bacteria and other microbes that live in the human GI tract. Called gut flora or microbiota, these microbes help with our digestion.

But evidence has been growing that gut microbes may influence our health in other ways too. Studies suggest that they may play roles in obesity, type 2 diabetes, IBS, and colon cancer.

This can affect how your body fights illness and disease. You might have heard that probiotics—live microbes that are similar to those found in the human gut—can improve your gut health.

There is some evidence that probiotics may be helpful in preventing diarrhea associated with antibiotics and improving symptoms of IBS, but more needs to be learned.

There are five different food groups; starchy foods bread, rice, pasta, potatoes, cereals ; protein foods meat, fish eggs, beans ; dairy foods milk, cheese and yogurt ; fruits and vegetables; oils and spreads.

One single food group cannot provide everything needed for good health, choosing a variety of foods from each group can help achieve a healthy balanced diet.

Starchy foods, vegetables and fruit should make up the bulk of meals. All of those contain the most fibre, which is an important part of a healthy diet. Fibre is not just important for good gut health and functioning: it is also associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

Starchy foods should be eaten regularly and you should aim to include one portion with each meal. Where possible higher-fibre starchy foods, such as wholegrain versions of bread, rice, other grains barley, oats, buckwheat, bulgur, etc.

Beans and pulses, seeds and nuts are also good sources of fibre and can help increase the amount, as well as the variety, of fibre we consume. The recommendation is to eat 30 grams of fibre a day but most people only eat an average of 18 grams a day.

It is advisable to increase the amount of fibre consumed gradually and to drink plenty of fluids. There are different types of fibre and each type behaves differently in your gut. Some types of fibre help make your stool bigger and easier to pass, which might help avoid constipation.

Other types of fibre are digested broken down by your gut bacteria, producing substances that can be beneficial to your gut health. They might also produce gases, which can cause bloating. People respond differently to different types of fibre and it is worth noting that many foods contain more than one type of fibre.

High-fibre foods are also beneficial because they have a lower glycaemic index. Glycaemic index is a measure of the rate at which certain foods cause blood sugar to rise after they have been eaten.

High glycaemic index food such as sweets and white refined starchy foods release a lot of sugar quickly, which your body has to use up or else it gets stored as fat. A certain amount of protein is needed and can be obtained from many different sources including beans, pulses, fish, eggs and meat.

Protein should be eaten in moderation. To avoid excess fat choose lean meat or remove excess fat and remove the skin from chicken. Milk and dairy foods are a rich source of calcium. Calcium is needed for healthy bones and teeth and it is recommended to have three servings a day from this food group.

Only a small proportion of foods should be made up of fatty and sugary foods. To maintain a healthy diet and lifestyle, in addition to eating the correct foods, it is also important to be aware of other factors.

These include:. A balanced vegetarian diet can be very healthy, particularly if adequate amounts of food such as beans, lentils, pulses, cheese and eggs are included to provide the necessary protein. But following a very restrictive diet can lead to nutrient deficiencies so if you choose to follow a strict diet which excludes all animal products, it may be advisable to take vitamin supplements to avoid vitamin deficiencies.

It may also be worth consulting a dietitian refer to the end of this leaflet for an explanation of the differences between a dietitian and a nutritionist. However as with all extreme diets you have to be very careful that you do not reduce or remove essential food groups as this can lead to malnutrition and health problems in the long term.

In general, following a diet found on the internet, or a diet without any evidence to back up its claims, should be avoided.

For most people, following a well-balanced diet and lifestyle as outlined above is more than enough to ensure good ongoing health. A healthy balanced diet contains all the vitamins you need.

On the whole, doctors agree that taking supplements of extra vitamins have no value to your health for the overwhelming majority of us in the Western world.

Do not be misled by advertisements about vitamin supplements that suggest that you will, in some way or another, feel better for taking these products; it is better to consume these minerals and vitamins in food rather than tablet form, unless you have been advised otherwise by your doctor.

Food monitoring can be a useful way to keep track of what and how much you are eating. It can be useful to keep a food diary and at the end of the day record what you have eaten, including and snacks and drinks.

It can help people to identify parts of their diets that could be improved or changed to help them achieve a healthier diet, healthier lifestyle and weight loss or weight gain if needed.

Food and symptom monitoring can also be useful if you are suffering from digestion or gut issues to help identify possible trigger foods. If you are concerned about any gut symptoms you should seek advice from a specialist dietitian or your GP.

Stress is a normal response from your body to help you handle difficult situations or threats. Temporary stress is not usually a problem but being constantly stressed can lead to stress-related symptoms and affect your health, including the health of your digestive system.

Stress can also have an impact on your diet, by making you miss meals or consume unhealthy foods. The gut and the brain are closely linked and can affect one another.

Persevering with a balanced healthy diet during stressful times might help alleviate some of the symptoms of stress. It is worth exploring ways to manage stress and there are a number of approaches and techniques described online and in books.

A starting point could be the NHS Choices website, which has a section on recognising and managing stress. HOW IMPORTANT IS FOOD HYGIENE? Poor hygiene can certainly increase your chance of getting food poisoning.

Food poisoning is usually a short-lived illness but it can be very unpleasant while it lasts. Always wash your hands after visiting the toilet and before handling food. Care should be taken with storage of food, particularly in hot weather. Certain foods, especially raw meat, must be kept covered, separated from other foods and well refrigerated.

While some of these are used to specify when the food will be at its best, it can be risky to eat meat after the stated date. When re-heating food, make sure it is hot all the way through e.

This is particularly important when using a microwave oven or a barbecue. All of us have short-lived gut problems from time to time. For the most part this settles down by itself and should give no cause for concern.

However you should see your GP about:. All these are especially true if you have a family history of significant gut illness. You should also see your GP if you have been taking a remedy obtain from a pharmacy for more than 2 weeks without experiencing any improvement to your symptoms. We fund life-saving research into diseases of the gut, liver and pancreas.

Champion our cause; help us fight digestive diseases and change the lives of millions of people in the UK by supporting our work today. By submitting this form, you are consenting to Guts UK contacting you by email as detailed above.

To make any changes to your preferences you can email us on info gutscharity. uk or by calling us on Your details are safe with us. Please read our Privacy Polic y for more details. Skip to content Search Menu Donate. Healthy Eating and the Digestive System Download printable version.

Overview 2. Digestive System 3. Healthy Eating 4. Food Hygiene 5. This information leaflet is about healthy eating To maintain good health, including a healthy digestive system, it is important to follow a balanced healthy diet that includes a range of foods.

Digestive System.

Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases. Soluble fiber absorbs water and helps add bulk to your stool.

Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber.

The daily reference intake DRI for fiber is 25 grams for females aged 19 to For males aged 19 to 50, the DRI for fiber is 38 grams.

However, most people in the United States consume only half of the daily recommended amount A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel Prebiotics are another type of fiber that feed your healthy gut bacteria.

Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders.

Three common types of fiber are soluble and insoluble fiber, as well as prebiotics. Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed 14 , Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts especially walnuts , as well as fatty fish like salmon, tuna, mackerel and sardines Adequate fat intake improves the absorption of some fat-soluble nutrients.

Low fluid intake is a common cause of constipation 17 , Your total fluid intake comes from plain water, other beverages, and foods you eat.

Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

In addition to water , you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water. Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges Insufficient fluid intake is a common cause of constipation.

Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content. It has been associated with stomach ulcers, diarrhea, constipation and IBS 21 , 22 , 23 , Stress hormones directly affect your digestion.

During periods of stress, blood and energy are diverted away from your digestive system. Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion 22 , Stress management , meditation and relaxation training have all been shown to improve symptoms in people with IBS Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms 26 , 27 , Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. Poor chewing has been linked to decreased nutrient absorption When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines. Chewing your food thoroughly ensures that you have plenty of saliva for digestion.

This may help prevent symptoms such as indigestion and heartburn. Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach. Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body 35 , Exercise may improve your digestion and reduce symptoms of constipation.

It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions. Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health. Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 , Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction. Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating. Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms.

For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Glutamine is an amino acid that supports gut health.

Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed You can increase your glutamine levels by eating foods such as beef, eggs and tofu Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders About YSM.

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Beans, such as navy, kidney, and black beans, are an easy way to hit that daily target. Navy beans have a whopping 19 g of fiber per cup, according to the U. Department of Agriculture.

Good news for those worried about having too much gas from high-fiber foods: Research published in Nutrition Journal showed that people had less gas than they thought they would when upping black-eyed peas consumption. Only half of participants reported any increase in gas at first and, by the end of the first week, that number had dropped to just 19 percent, making eating black-eyed peas a digestive tip you can live with.

The study also looked at tolerance for baked beans and pinto beans and found that tolerance for all of these increased over time. The fuzzy fruit packed with vitamin C is making waves in the gastrointestinal community since a study published in June in the American Journal of Gastroenterology found that people who ate two kiwis a day were relieved of their constipation better than patients who consumed prunes or psyllium.

The group assigned kiwis also had fewer negative side-effects and enjoyed their high-fiber food most. Our digestive tract is full of bacteria, fungi, and even viruses.

The collection of these microorganisms live in delicate balance in the gut microbiome, which is why what you feed your microbiome can make a difference. Eating foods like yogurt that contain probiotics — certain microorganisms that reportedly play a role in digestion, support immune system, and manage inflammation.

A study published in August in Nutrients found that yogurt with a specific probiotic strain helped protect the gut microbiome from changes due to taking antibiotics that lead to diarrhea. Moses, MD , a professor in the division of gastroenterology and hepatology at the University of Vermont College of Medicine in Burlington.

Moses says that some supplements contain better strains of probiotics, but he adds a disclaimer. Like any nonscientific therapeutic, probiotics are encouraged when they are part of a program that patients find clearly helpful for symptoms.

Such a program may include prebiotic fiber and other proven recommendations. A review published in June in Microrganisms found evidence lacking that probiotic supplementation improved digestive health in the elderly, though some small studies did find that probiotic supplementation improved chronic constipation.

Fish oil can benefit not only your heart, but your digestive tract as well because the omega-3 fatty acids in fish oil tamp down inflammation. To start, you can try to move toward a Mediterranean diet and add fatty fish like salmon, halibut, and mackerel to your diet.

What doctors and researchers know now is that people with irritable bowel syndrome IBS , one of the most common reasons for visiting a gastroenterologist, may not be consuming enough of the omega-3 fatty acids from fish. In a small study published in the journal Medicine , researchers looked at the level of fatty acids in 30 Asian women with IBS versus 39 Asian women without the disorder.

They found that women with IBS not only had higher levels of depression, but they also had higher levels of unhealthy saturated fats in their blood, and lower levels of healthy omega-3 fatty acids. While a study published in December in Gut Microbes found that six weeks of taking omega-3 supplements induced small changes in the composition of the gut microbiome, supporting the theory that omega-3 fatty acids could have a prebiotic effect on the gut, but more research is needed to understand its role and mechanism in the gut.

Tumeric, a spice loaded with curcumin, has anti-inflammatory properties shown to help in a range of conditions triggered by inflammation, including heart disease, inflammatory bowel disease IBD , and even depression, according to a paper published in November in Drug Design, Development and Therapy.

The research also noted that curcumin helps regulate the gut microbiota, bring relief to people with IBD, and reduce inflammation that could likely lead to colon cancer.

A traditional Asian remedy for tummy aches and nausea and a favorite condiment used in Japanese cuisine, ginger is also a powerful anti-inflammatory, making it another good food for digestion and a natural digestive aid.

A January review published in the journal Nutrients noted that several studies found ginger was associated with improved digestive functioning.

It also pointed to studies that found ginger reduced nausea, motion sickness, and the risk of colon cancer. Soothing, aromatic peppermint may help ease indigestion as well as some symptoms of irritable bowel syndrome , making it a go-to natural treatment for gastroenterologists.

Peppermint oil can be included in many recipes or even tea , but more often is taken as a coated supplement, which allows it to pass into the digestive tract without causing heartburn , according to the National Center of Complementary and Integrative Health.

Digestion tip: Taking peppermint oil in small intestinal release form for at least four weeks has been shown to significantly reduce IBS symptoms. It appears to work as an antispasmodic, smoothing out and relaxing the bowels, according to a study published in in Gastroenterology.

Fluids play an essential role in partnership with fiber to get solids through your system since water helps your body break down and digest food, according to Mayo Clinic.

In fact, one of the easiest digestive tips to follow is to stay hydrated throughout the day. Water is a great choice to speed digestion, but almost any non-alcoholic fluid will do.

Be careful with caffeinated beverages and sodas if you have reflux — they can be triggers for heartburn , and caffeine acts as a mild diuretic. Additional reporting by Jordan M. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Large intestine: the main function of the large intestine is to remove water from its contents. This hardens the stool so it can be excreted from the body via the rectum and anus.

Accessory organs: the liver has many functions which include help with digesting food, storing fuel for the body glycogen , helping the blood to clot, and removing or processing alcohol, toxins and medications from the body.

The liver also makes bile, which is stored in the gallbladder before passing into the small intestine, where it aids in fat digestion. The pancreas has two main functions: the production of digestive enzymes, which pass into the small intestine to help the chemical digestion of food, and the production of certain hormones, such as insulin, which help control blood sugar levels.

Eating a healthy and varied diet can improve general well-being. Good nutrition is essential to obtain the nutrients to keep the body healthy as well as avoiding substances that may be harmful. Having a healthy diet and doing regular exercise can help to achieve and maintain a healthy body weight.

A healthy diet is also important to help reduce the risk of developing certain long-term diseases such as diabetes, heart disease and strokes.

Additionally, it may reduce the risk of developing certain cancers and types of dementia. Conversely a poor diet can lead to weight gain and can lead to increased risk of developing certain long-term diseases.

Any of these health conditions can lead to a poor quality of life and other health complications, which can eventually result in a decreased life expectancy. A healthy diet means a balanced diet. It involves eating a range of different foods, from a variety of food groups, in adequate portion sizes.

There are five different food groups; starchy foods bread, rice, pasta, potatoes, cereals ; protein foods meat, fish eggs, beans ; dairy foods milk, cheese and yogurt ; fruits and vegetables; oils and spreads. One single food group cannot provide everything needed for good health, choosing a variety of foods from each group can help achieve a healthy balanced diet.

Starchy foods, vegetables and fruit should make up the bulk of meals. All of those contain the most fibre, which is an important part of a healthy diet. Fibre is not just important for good gut health and functioning: it is also associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

Starchy foods should be eaten regularly and you should aim to include one portion with each meal. Where possible higher-fibre starchy foods, such as wholegrain versions of bread, rice, other grains barley, oats, buckwheat, bulgur, etc.

Beans and pulses, seeds and nuts are also good sources of fibre and can help increase the amount, as well as the variety, of fibre we consume. The recommendation is to eat 30 grams of fibre a day but most people only eat an average of 18 grams a day.

It is advisable to increase the amount of fibre consumed gradually and to drink plenty of fluids. There are different types of fibre and each type behaves differently in your gut.

Some types of fibre help make your stool bigger and easier to pass, which might help avoid constipation. Other types of fibre are digested broken down by your gut bacteria, producing substances that can be beneficial to your gut health.

They might also produce gases, which can cause bloating. People respond differently to different types of fibre and it is worth noting that many foods contain more than one type of fibre. High-fibre foods are also beneficial because they have a lower glycaemic index.

Glycaemic index is a measure of the rate at which certain foods cause blood sugar to rise after they have been eaten. High glycaemic index food such as sweets and white refined starchy foods release a lot of sugar quickly, which your body has to use up or else it gets stored as fat.

A certain amount of protein is needed and can be obtained from many different sources including beans, pulses, fish, eggs and meat. Protein should be eaten in moderation.

To avoid excess fat choose lean meat or remove excess fat and remove the skin from chicken. Milk and dairy foods are a rich source of calcium.

Calcium is needed for healthy bones and teeth and it is recommended to have three servings a day from this food group. Only a small proportion of foods should be made up of fatty and sugary foods.

To maintain a healthy diet and lifestyle, in addition to eating the correct foods, it is also important to be aware of other factors. These include:. A balanced vegetarian diet can be very healthy, particularly if adequate amounts of food such as beans, lentils, pulses, cheese and eggs are included to provide the necessary protein.

But following a very restrictive diet can lead to nutrient deficiencies so if you choose to follow a strict diet which excludes all animal products, it may be advisable to take vitamin supplements to avoid vitamin deficiencies. It may also be worth consulting a dietitian refer to the end of this leaflet for an explanation of the differences between a dietitian and a nutritionist.

However as with all extreme diets you have to be very careful that you do not reduce or remove essential food groups as this can lead to malnutrition and health problems in the long term. In general, following a diet found on the internet, or a diet without any evidence to back up its claims, should be avoided.

For most people, following a well-balanced diet and lifestyle as outlined above is more than enough to ensure good ongoing health. A healthy balanced diet contains all the vitamins you need. On the whole, doctors agree that taking supplements of extra vitamins have no value to your health for the overwhelming majority of us in the Western world.

Do not be misled by advertisements about vitamin supplements that suggest that you will, in some way or another, feel better for taking these products; it is better to consume these minerals and vitamins in food rather than tablet form, unless you have been advised otherwise by your doctor.

Food monitoring can be a useful way to keep track of what and how much you are eating. It can be useful to keep a food diary and at the end of the day record what you have eaten, including and snacks and drinks. It can help people to identify parts of their diets that could be improved or changed to help them achieve a healthier diet, healthier lifestyle and weight loss or weight gain if needed.

Food and symptom monitoring can also be useful if you are suffering from digestion or gut issues to help identify possible trigger foods. If you are concerned about any gut symptoms you should seek advice from a specialist dietitian or your GP.

Stress is a normal response from your body to help you handle difficult situations or threats. Temporary stress is not usually a problem but being constantly stressed can lead to stress-related symptoms and affect your health, including the health of your digestive system.

Stress can also have an impact on your diet, by making you miss meals or consume unhealthy foods. The gut and the brain are closely linked and can affect one another. Persevering with a balanced healthy diet during stressful times might help alleviate some of the symptoms of stress.

It is worth exploring ways to manage stress and there are a number of approaches and techniques described online and in books. A starting point could be the NHS Choices website, which has a section on recognising and managing stress. HOW IMPORTANT IS FOOD HYGIENE?

Poor hygiene can certainly increase your chance of getting food poisoning. Food poisoning is usually a short-lived illness but it can be very unpleasant while it lasts.

Always wash your hands after visiting the toilet and before handling food. Care should be taken with storage of food, particularly in hot weather. Certain foods, especially raw meat, must be kept covered, separated from other foods and well refrigerated. While some of these are used to specify when the food will be at its best, it can be risky to eat meat after the stated date.

When re-heating food, make sure it is hot all the way through e. This is particularly important when using a microwave oven or a barbecue.

All of us have short-lived gut problems from time to time. For the most part this settles down by itself and should give no cause for concern.

However you should see your GP about:. All these are especially true if you have a family history of significant gut illness.

You should also see your GP if you have been taking a remedy obtain from a pharmacy for more than 2 weeks without experiencing any improvement to your symptoms.

We fund life-saving research into diseases of the gut, liver and pancreas.