According to the U.S. Department of Health and Human Services, an estimated 60-70 million Americans are affected by digestive disease. Digestive diseases range from irritable bowel syndrome and celiac disease to peptic ulcers and acid reflux.
While some digestive diseases cannot be prevented through diet alone, you can help to keep your digestive system running in tiptop shape by following a few key steps from the Academy of Nutrition and Dietetics. If symptoms such as constipation, stomach aches or heartburn persist, be sure to speak to your primary care physician to see if further testing or treatment may be necessary.
Eat a balanced meal plan. There are a number of reasons why eating a variety of nutritious foods can help maintain a healthy digestive system. Here are a few Food Groups to be sure you enjoy.
Fruits and Vegetables – Produce is a key source of fiber, which is a must for keeping your digestive tract healthy. For example, one apple provides 5 grams fiber, which is helpful in meeting daily quotas of 38 grams per day for men and 25 grams per day for women. Like apples, avocados provide a natural source of fiber. Just one-fifth of a medium avocado contributes 2 grams fiber to your meal plan.
Dairy – Fermented dairy products, like kefir, yogurt and skyr, provide “good” bacteria known as probiotics. Certain strains of probiotics may help promote digestive health when consumed on a regular basis. If dairy foods have caused digestive distress in the past due to lactose intolerance, plan ahead in order to comfortably enjoy dairy again. Taking a lactase enzyme pill with your first bite of dairy will help digest the milk sugar, lactose, found in food.
Chew slowly and consume small, frequent meals. Some digestive issues are solely caused by eating too much food in too little time. Instead of feeling overstuffed, listen to your body’s cues and chew food thoroughly to ensure you’re not eating more food than your body can easily handle. Incorporating 4-5 smaller meals throughout the day versus 2-3 larger meals may assist in alleviating issues like heartburn, too.
Get moving. Regular physical activity can also help keep your digestive system happy. Simple movement such as taking a short 10 minute walk after eating or stretching can do the trick. While the current Dietary Guidelines recommend adults take part in at least 2 hours and 30 minutes activity each week, it’s important to note that adults who participate in any amount of physical activity gain health benefits. So no matter how much you’re able to do, get that body moving!
Andrea Luttrell is a registered dietitian nutritionist with Big Y’s Living Well Eating Smart program. Have a nutrition question? E-mail firstname.lastname@example.org or write Living Well, 2145 Roosevelt Ave, PO Box 7840, Springfield, MA 01102.