Six Tips to Prevent Digestive Problems
Prevent gas, bloating, heartburn, constipation, pain
Prevent gas, bloating, heartburn, constipation, pain
It happens to everyone from time to time after eating too much or eating something that doesn’t agree with you. Your digestive system really feels it – and it’s not good.
Symptoms may include digestive problems, such as constipation, bloating, gas or heartburn and diarrhea. The tough part about these issues is that it can make it hard to sleep, work or get through the day.
“Digestive issues can be uncomfortable or embarrassing,” says Kaylan Graham, MD, an internal medicine physician at Scripps Clinic Carmel Valley. “People usually don’t want to talk about them, even with their doctor. But these issues are often not serious and can even be prevented.”
Digestive issues often improve over time. However, some people may have recurring symptoms that need medical attention. If your digestive problems do not go away, contact your doctor.
Six tips to prevent digestive issues
Many digestive issues can get better with simple lifestyle changes. Here are six tips to keep your digestion healthy.
1. Eat small, frequent meals
Prevent indigestion, bloating and heartburn by changing how often you eat without increasing your overall calorie intake.
Instead of three meals a day, enjoy four to five smaller meals and eat slowly. Taking time to chew food properly makes you feel full, which can help prevent overeating that can cause gas, bloating, heartburn and indigestion.
2. Drink plenty of water, limit alcohol
Water helps in removing waste and toxins from the body. It helps keep your colon functioning properly to prevent constipation.
The amount of water you need on a daily basis can depend on many factors, including your activity level, where you live and the temperature. If you have questions about how much water you should drink, ask your doctor.
“Make sure you also limit your alcohol consumption,” Dr. Graham says. “Alcohol interferes with acid secretion and nutrient absorption. Too much alcohol can contribute to heartburn, diarrhea and liver issues.”
Also, avoid spicy foods. They can upset your stomach and lead to digestive issues, such as acid reflux, heartburn and stomach pain. This is especially true for those with sensitive stomachs.
3. Exercise regularly
Daily physical activity supports digestion by helping your intestines move waste. Try walking, cycling, swimming, using an elliptical trainer or hiking.
Regular moderate exercise helps the immune system. It also supports a healthier gut microbiome. Both promote overall well-being.
4. Maintain a healthy body weight
Extra pounds, especially around the midsection, can worsen digestive issues like heartburn, gas and burping.
If you need to lose weight, you don’t need to rush it. Make easy, small changes for healthy weight loss, such as adding more fruits and vegetables to your meals.
5. Eat a balanced diet
Dr. Graham recommends staying away from fried, greasy foods that are hard to digest. “Instead, fill your plate with fiber-rich foods, like cherries, grapes, bell peppers, beans, whole grains and nuts,” she says.
Add fish to your list of healthy foods as well. The omega-3 fatty acids in fish can improve digestive issues by stabilizing cell walls to reduce inflammation.
Foods with probiotics, such as yogurt and kefir, can help with digestion. They support a balanced gut microbiome. This balance may also strengthen the immune system.
6. Manage your stress level
Stress can cause “butterflies in your stomach.” A sad experience can be “gut-wrenching.” This happens because your brain affects your stomach directly.
“Your digestive tract is controlled by a complex system of about 100 million nerves that start in the brain and end in the gut,” explains Dr. Graham. “So, your emotions cause chemical and physical responses in the body that can result in stomach pain and discomfort.”
“If ongoing stress is an issue for you, try meditation or other relaxation techniques and make sure to get enough sleep,” she says.
When should you see your doctor about your digestive problems?
Contact your primary care doctor if digestive issues are interfering with your daily life.
Sometimes an upset stomach or chronic heartburn can be signs of a more serious condition, Dr. Graham says. They can be signs of irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), ulcers or gallstones.
If you have severe symptoms, seek medical help right away. Serious symptoms include:
- Trouble swallowing
- Bloody or black vomit
- Bloody or black stool
- Stomach pain
- Sudden weight loss
Remember, many digestive problems can be managed with lifestyle changes. However, it’s important to see a doctor if symptoms persist or worsen.