How to Improve Your Digestion

Beneficial Digestive Practices

-Consume a diet rich in fruits, vegetables & whole grains (these are full of fiber, aim for 25-31g/day)

-Adequate fluid intake: about half an oz per pound you weigh per day

-Consumption of prebiotics and probiotics

-Follow a regular eating schedule so eat around the same times each day

-Eat slowly, without distraction

-Adhere to appropriate portion sizes

-Exercise daily

-Choose lean meats if consuming meat

-Consider medications you are on (are they constipation/diarrhea-inducing?)

-Use the restroom when you feel you need to, don't hold it

-Avoid smoking

-Avoid high levels of stress

-Avoid spicy foods if they are a trigger for an upset stomach

Harmful Digestive Practices

-A diet rich in processed foods, high in sugar & salt

-Consumption of excess much fiber, or adding too much fiber to the diet too quickly

-Limited water intake

-Excessive intake of sugary beverages

-Excessive alcohol intake

-Excessive artificial sweetener intake

-Excessive caffeine intake

-Excessive fatty meat intake

-Excessive dairy intake

-Excessive fat intake

-Smoking

-High Stress

Why Water Matters to Digestive Health

We are composed of about 60% water. Water is essential to all of our bodily functions. It works as a solvent, meaning it enables other substances to move through and operate within us. Water is essential for proper digestion because it helps to break down the food we eat, enabling the nutrients to be easier absorbed in our body. Water also allows the body to remove waste through perspiration, urination and defecation. Additionally, water adds to the stool, making it softer and easier to pass. Water should be the first and last thing that goes into your body every day. Aim to drink water throughout the day to encourage good digestion.

High Fiber Foods to Try

Whole Wheat Products

Barley

Chickpeas

Edamame

Lentils

Berries

Pears

Artichoke Hearts

Beans

Broccoli

Avocado

Popcorn

Apples

Dried Fruit

Chia Seeds