Many people suffer from digestive issues, such as constipation, diarrhea, or lactose intolerance. The National Institutes of Health estimates that up to 70 million Americans are affected by these problems. While you should always consult your health-care provider before making any dietary changes, some simple adjustments can often help you improve your digestive health. The nutrition experts at EatingWell suggest these tips for a healthy digestive system. — Worldculturepost
Increase your fiber intake.
Fiber helps your stool move faster and more easily through your colon, which can prevent constipation and diarrhea. A high-fiber diet may also lower your risk of developing colon and rectal cancer. Aim for 25 to 30 grams of fiber per day, but be aware that most Americans only get half of that amount. You can get more fiber by eating more fruits and vegetables, whole grains, and beans. If you still need more fiber, you can try a fiber supplement.
High-fiber foods are generally good for your health, but they can worsen some digestive conditions. If you have a history of digestive problems, check with your health-care provider before increasing your fiber intake.
Drink enough fluids.
Fluids help your colon stay hydrated and soften your stool, which makes it easier to pass and prevents constipation. Try to drink at least 8 cups of fluids per day. Water is the best choice, as it has no calories, but other beverages-such as milk and juice-also count, as they are mostly water.
Limit your fat consumption.
Too much fat can slow down your digestion, which can cause heartburn, bloating, and constipation. Moreover, research indicates that a diet high in saturated fat may raise your risk of colon cancer.
Moderate your alcohol use.
Too much alcohol can damage your stomach lining and weaken your lower esophageal sphincter-the valve that stops stomach acid from flowing back into your esophagus. This can lead to bleeding or heartburn. If you choose to drink alcohol, do so in moderation-no more than one drink per day for women or two drinks per day for men. Alcohol can also dehydrate you, which can make constipation worse.