Good foods to help your digestion

Good Foods for Better Digestion

To avoid issues like constipation, heartburn, and symptoms of irritable bowel syndrome (IBS), it’s important to eat the right foods. Here’s a guide to a digestion-friendly diet.

Eat More Fiber

Most people in the UK don’t get enough fiber, which is essential for good digestion. Aim for 30g of fiber each day to help prevent constipation. Good sources of fiber include:

If cereals and grains cause bloating or worsen IBS symptoms for you, try getting your fiber mainly from fruits and vegetables instead.

Stay Hydrated

Drinking plenty of fluids, especially water, is crucial for digestion. It helps move waste through your digestive system and softens stools. Fiber absorbs water, so without enough fluids, you may experience constipation. A good habit is to drink a glass of water with every meal. Try to avoid caffeine, as it can lead to heartburn.

Reduce Fat Intake

Fatty foods, like chips, burgers, and fried items, are harder to digest and can cause discomfort. To support your gut health, limit greasy foods and opt for lean meats and fish. Choose skimmed or semi-skimmed milk, and prefer grilling over frying.

Be Cautious with Spices

Spicy foods can upset some people's stomachs, while others may handle them just fine. It's not only hot foods that can trigger heartburn; milder ingredients like garlic and onion can also cause issues. If you experience discomfort from spicy foods, consider reducing their intake or avoiding them altogether if you have conditions like heartburn or IBS.

Identify Trigger Foods

Certain foods can cause digestive problems. Acidic items, such as tomatoes, citrus fruits, salad dressings, and fizzy drinks, may lead to heartburn. Wheat and onions can trigger IBS symptoms. If you're lactose intolerant, consuming milk or dairy products might cause bloating and diarrhea. Keeping a food diary can help you pinpoint which foods cause your symptoms.

Choose Digestive-Friendly Drinks

Caffeinated drinks like coffee, colas, and tea can increase stomach acid, potentially causing heartburn. Fizzy drinks can also lead to bloating and discomfort. For better digestion, opt for non-fizzy drinks without caffeine, such as herbal teas, milk, and plain water. If you enjoy coffee or tea, limit yourself to 1 or 2 cups a day.

Consider Probiotics

Probiotics are beneficial bacteria that can aid digestion and may help with IBS. They are found in some live yogurts and are also available as supplements. If you want to try probiotics, take them daily for at least 4 weeks to see if they help. If you have a health condition or a weakened immune system, consult your doctor before taking any probiotics.