Digestive health tips -
In some people, their immune system mistakenly attacks the digestive system, causing various digestive problems. Here is a brief look at some common diseases and conditions that can affect digestive health:.
Gastroesophageal reflux disease GERD. GERD can cause a burning and squeezing sensation in the chest, commonly known as heartburn. Other symptoms can include nausea, sour or bitter taste in the mouth, difficulty swallowing, sore throat, coughing, wheezing, or repeatedly needing to clear your throat.
In GERD, acid and digestive enzymes from the stomach flow backward into the esophagus, the tube that carries food from your mouth to your stomach.
If GERD is not treated, it can cause permanent damage to the esophagus. Celiac disease. Symptoms of celiac disease include diarrhea, fatigue, abdominal bloating and pain, and weight loss. Diverticulosis and diverticulitis. In diverticulosis, small pouches develop and bulge out through weak spots in the walls of the colon.
These small, balloon-like pouches are called diverticula. If the diverticula become inflamed or infected, the condition is called diverticulitis. Diverticulitis can lead to severe complications, such as abscess, perforation tears in the colon wall , intestinal blockage from internal scarring, or fistula, an abnormal connection between two organs.
The most common symptoms of diverticulitis are abdominal pain and tenderness, pressure in the lower abdomen, fever, nausea, vomiting, chills, cramping, constipation, and diarrhea. Inflammatory bowel disease IBD. IBD occurs when the immune system mistakenly attacks the intestines and triggers inflammation of the tissues.
These areas can thicken or wear away in spots, which creates ulcers, cracks, and fissures. Inflammation can allow an abscess a pocket of pus to develop. With UC, inflammation in the lining of the large intestine the colon causes ulcers.
This can cause bleeding, diarrhea, weight loss, and fatigue. Other symptoms can vary depending on the severity of the inflammation and where it occurs in the large intestine.
They include:. Irritable bowel syndrome IBS. IBS is characterized by recurrent bouts of constipation or diarrhea or both , abdominal pain, bloating, and gas.
The severity and duration of symptoms vary. Some are mild and come and go, while others are severe and last several weeks. Some people can go months or years between episodes.
Most people are never cured of IBS, but dietary changes, medication, and stress management can help manage the condition. Gallstones are hardened bits of bile that form inside the gallbladder, a pear-shaped pouch that sits just below the liver.
Bile makes it easier for the body to digest fat. Small stones can pass out of the body through the intestines.
However, gallstones can cause symptoms if they get caught in the narrow outlet of the gallbladder or in the ducts that drain the gallbladder. Symptoms include abdominal pain, usually high in the abdomen and often in the center or on the right side where the gallbladder is located , and can spread to the area of the right shoulder blade.
When symptoms recur or the gallbladder becomes inflamed, the gallbladder needs to be surgically removed. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.
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What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? 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 Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds Certain nutrients are necessary for a healthy digestive tract.
Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion. Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.
Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion. Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Laxatives can help relieve constipation and promote regular bowel movements. Learn more about natural laxatives.
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Eating more slowly can help you feel full and lose weight, while enjoying your meals more. It also has several other benefits. Fiber is indigestible material found in foods.
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Back Dugestive Digestive health. Nutritional value of plant chemicals avoid problems such as healthh, heartburn and symptoms of irritable bowel syndrome IBSit's important Digedtive Digestive health tips the right foods. Here's a tummy friendly diet to aim for. It's a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough. A diet rich in fibre can help digestion and prevent constipation. Digestivd promotes healthy digestion jealth Nutritional value of plant chemicals Maca root capsules remove waste from your body. It may also help lower your risk of colon Digestiv, help lower cholesterol, Digestive health tips blood hwalth and help manage your body weight. Fibre-rich foods include:. Read Focus on Fibre to find out how much fibre you need and for tips on getting more fibre. When adding fibre to your diet, do it slowly and drink plenty of liquids. Adding fibre too quickly without drinking enough liquids may cause pain and bloating. Regular physical activity helps keep food moving through your digestive system.Digestive health tips -
The best way to maintain a healthy microbiome is to eat a range of fresh, wholefoods, mainly from plant sources like fruits, vegetables, legumes, beans, nuts and wholegrains. Fibre is important for our gut health for many reasons.
Fibre can affect the function of our gut, for example, the digestion and absorption of nutrients, how quickly or slowly things move through and the quality of our stools. The breakdown of fibre by our gut bacteria can also create important products which can influence the development of gastrointestinal conditions such as bowel cancer.
Fibre has other benefits to our health apart from the gut, for example, reducing our risk of developing heart disease and type 2 diabetes. Fibre is only found in foods that come from a plant. Australian adult women should be aiming to eat at least 25g of fibre a day, and men 30g.
Prebiotic fibres, which are not found in all high fibre foods, may be especially helpful for our gut microbiome, as they can act as a fertiliser for the healthy bacteria in our gut.
The diversity of food on your plate can help lead to a more diverse microbiome, which is an indicator of a healthy gut microbiome. While almost all foods have had some kind of processing , it is best to eat foods that are minimally processed. These foods retain their nutritional value and do not usually have added sugar , salt , unhealthy fats or additives such as emulsifiers and artificial sweeteners, all of which may impact your gut health.
Unprocessed foods include fruits, vegetables, wholegrains, unflavoured dairy , eggs, seafood, poultry and lean red meat. Ultra-processed foods include deli meats such as ham and salami, many breakfast cereals, ready-made meals, sweet desserts and many packaged snacks such as chips. Water is the best fluid to drink and provides benefits to gut health.
Water assists with the breakdown of food, so that your body can absorb nutrients. Water also assists with softening stools, helping prevent constipation. Chewing your food thoroughly and eating slowly may reduce digestive discomfort such as gas, pain and bloating.
Fermented foods External Link have undergone a process in which their sugars are broken down by yeast and bacteria. While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits.
Breastfeeding helps an infant develop a healthy gut microbiome, which may help protect against certain health conditions later in life. Regular cardiovascular exercise such as walking and cycling can stimulate the muscles of the gut to move digestive contents through the body.
Stress can impact your gut health. Manage your stress levels by exercising regularly, getting enough sleep, socialising, using relaxation techniques and eating well.
Not getting enough or sufficient quality of sleep may impact your gut microbiome and may contribute to digestive discomfort. It is best to improve your gut health through food and other lifestyle factors rather than supplements. There are many nutrients in wholefoods that cannot be packaged into a single supplement.
Nutrients in foods also interact with each other in a helpful way and this cannot be replicated in a pill. Many people are interested in taking probiotic supplements. In some cases, there is research to support taking a probiotic, however just like medications, you need to take a specific probiotic for the health condition you are trying to manage.
While antibiotics can be very important and useful, they can also have a negative impact on your gut microbiome. Antibiotics aim to kill the harmful bacteria when you have an infection or illness, but in doing so they can remove some of the beneficial bacteria in your gut. Research into gut health is relatively new and understanding of this complex topic is developing.
Be careful of non-evidence-based information about gut health. Focusing on eating healthily with the tips suggested on this page is the best evidence we have so far. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only.
Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
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Surgery is often warranted to correct the problem. Reasons for not following directions include: Too many drugs Error due to visual or mental impairment Sharing drugs Changing doctors Use of over-the-counter drugs Sparing expense Drug side effects Symptoms not improving See your doctor regularly to check on medications and their effect bring your medications with you for an office visit or to an emergency room : Drug effect changes with aging There is decreased absorption of drugs through the intestinal tract Decreased kidney function slows drug elimination Metabolism of drugs changes with age The effect medications have on your body will change with aging.
For example: Drug action may last longer Drugs may produce toxicity at a lower dose in mature adults than in younger adults Remember that all changes you experience are not necessarily due to aging.
For example, decrease in salivary flow is: Due to disease or medication not due to aging 5 Tips on Irritable Bowel Syndrome Irritable bowel syndrome IBS is a digestive problem also known as "spastic colon" or "irritable colon. Symptoms of internal hemorrhoids include: Bright red rectal bleeding Staining of undergarments with mucus Symptoms of external hemorrhoids include: Pain and itching when irritated by constipation or diarrhea Difficulty with hygiene Hemorrhoids are caused by: Straining Work strain lifting, etc.
Straining while defecating Chronic constipation Passing hard, dry, small stools Laxative abuse Do not assume rectal bleeding is from hemorrhoids. See your doctor to rule out cancer or other disease.
To prevent or manage hemorrhoids, increase your fiber and fluid intake. Consider adding a fiber supplement. Avoid straining at stool or sitting on the toilet for a long time. Clean the external rectal area gently with soap and water following stool evacuation.
Try a topical cream or sitz baths to reduce inflammation. See your doctor if you don't improve. What is known about IBD includes the following: IBD is not Contagious. IBD is not caused by diet. IBD is not a form of cancer. IBD affects young and old alike.
IBD can usually be treated with medicine but sometimes requires surgery. If you suspect IBD, call your doctor. Bowel habits are similar in both younger and older healthy people. Constipation is defined as stools that are: Too small Too hard Too difficult to pass Infrequent less than 3 per week Constipation is caused by: Not enough dietary fiber or fluids Medication side effects Emotional or physical stress Misconception about normal bowel habits Lack of activity Medical problems How to manage mild-to-moderate constipation: Gradually add dietary fiber from variou sources Increase fluids water, soup, broth, juices Eat meals on a regular schedule Chew your food well Gradually increase daily exercise Respond to urges to move your bowels Avoid straining See your doctor if these measures don't work Dietary therapy increased fiber and fluids and fiber supplements are the preferred treatment for chronic constipation.
In some cases, your doctor may recommend the use of stool softeners. Use of mineral oil or stimulant laxatives regularly, consult your doctor to make sure what you are using is right for you.
Incontinence of stool or fecal soiling is most often due to leakage around a fecal impaction. Removing the impaction will usually restore continence. Incontinence of stool in healthy older people deserves full education and treatment. Treatment options include: Adjustment in dietary fiber to reduce amount of stool Medications to decrease stool frequency Prescribed use of enemas not soap enemas Biofeedback training Surgery to restore anal function 10 Tips on Dietary Fiber Keep in mind that a high-fiber diet may tend to improve: Chronic constipation Coronary heart disease Hemorrhoids Diabetes mellitus Diverticular disease Elevated cholesterol Irritable bowel syndrome Colorectal cancer Try to double your daily fiber intake.
Keep your daily fiber intake stable. Consider a fiber supplement if you: Travel Eat away from home often Find it difficult to get enough fiber through food choices alone Don't shock your system: Increase fiber levels in your diet gradually.
Always increase fluids water, soup, broth, juices when you increase fiber. Add both soluble and insoluble fiber, from a variety of sources. It's not just scorching hot foods like chillies that trigger heartburn. Milder but flavourful foods like garlic and onion can also bring it on.
If spicy foods give you heartburn, stomach pain or diarrhoea, go easy on them in future. If you already have a problem like heartburn or an irritable bowel, avoid them completely.
Some people find particular foods cause them problems. Acidic foods, such as tomatoes, citrus fruits, salad dressings and fizzy drinks, can trigger heartburn , while wheat and onions may cause irritable bowel syndrome.
And if you cannot digest lactose lactose intolerance , the sugar in milk, you'll develop wind and diarrhoea after drinking milk or eating dairy products, including cream, cheese, yoghurt and chocolate.
Try to stay away from foods and drinks that trigger your digestive symptoms. Keep a food diary to work out which foods cause your symptoms. Drinks with caffeine, such as coffee, colas, tea and some fizzy drinks, boost acid in the stomach, leading to heartburn in some people.
Fizzy drinks in general tend to bloat the tummy, which can also lead to heartburn. To make digestive problems less likely, choose drinks that are not fizzy and do not contain caffeine, such as herbal teas, milk and plain water.
If you cannot do without your coffee or tea, limit your intake to 1 or 2 cups a day. Probiotics are so-called "friendly bacteria" that are also found naturally in the gut. There's some evidence that they may be helpful for some conditions, including helping irritable bowel syndrome.
But there's little evidence to support some other health claims made about them. Probiotics are available as supplements from health food shops, or in live yoghurt, which is a good natural source.
Home remedies Difestive as dietary Body image resilience lifestyle changes Digesive improve digestion. Fluoride often link poor digestion Nutritional value of plant chemicals several factors, heapth as gastrointestinal Nutritional value of plant chemicals or Dogestive. Occasional digestive problems are common, and possible causes Digestiive range from digestive disorders to specific foods. Symptoms, such as abdominal cramps or bowel changes, usually pass over time, but some simple home remedies may ease discomfort. This article discusses possible causes of poor digestion, ways to improve digestion, how to clean the stomach, and when to consult medical attention. Diseases that affect the gastrointestinal or digestive tract may cause poor digestion. A few common symptoms of digestive diseases include:.
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