Eating Well for Digestive Health
Do you occasionally experience gas, constipation, or heartburn? According to Adnan Ameer MD, a gastroenterologist at PIH Health, “Things like heartburn, gas, and constipation are so widespread that a lot of people accept them as part of life.” However, you may be able to avoid many of these discomforts simply by making healthier food choices.
Eating to prevent gas, bloating, and flatulence
These uncomfortable and sometimes embarrassing symptoms can stem from swallowing excess air, eating foods that produce gas, or reacting to foods that your digestive system finds hard to process. Passing gas 18 to 20 times a day is normal, but if you experience frequent flatulence or bloating, consider these tips:
— Minimize swallowed air: Avoid carbonated beverages, don’t use straws, and eat and drink more slowly. Instead of gulping, take your time to savor each bite.
— Skip chewing gum: Especially if it contains sorbitol, as the air swallowed while chewing gum can contribute to gas, and sorbitol and other artificial sweeteners can also cause flatulence.
— Check for lactose intolerance: If milk gives you gas, you might have trouble digesting milk protein. Try reducing your dairy intake or switching to lactose-free options. Similarly, some people have difficulty with proteins in grains like wheat and rye. If you suspect this might be an issue, consult your healthcare provider and consider a blood test to rule out celiac disease.
— Watch out for sensitive foods: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), gluten, and wheat can cause sensitivities. FODMAPs are sugars that are poorly absorbed by the small intestine. Adjusting your diet to limit these foods may help alleviate symptoms. Discuss your diet with your healthcare provider for tailored advice.
— Limit gas-producing foods: Reduce your intake of foods known to cause gas, such as cauliflower, broccoli, cabbage, onions, garlic, and legumes.
Eating to prevent heartburn
“While occasional heartburn is common, frequent heartburn that disrupts your sleep could indicate GERD [gastroesophageal reflux disease],” explains Dr. Ameer. “If you experience heartburn regularly, it's best to consult your healthcare provider.” To help prevent heartburn, try these tips:
— Quit smoking and limit alcohol consumption to moderate levels—one drink per day for women and two for men.
— Avoid eating at least three hours before bedtime.
— Choose smaller, more frequent meals rather than large ones.
— Avoid trigger foods and drinks, including fatty foods, caffeine, chocolate, and peppermint.
— Elevate the head of your bed by six to eight inches to help reduce symptoms.
Eating to prevent constipation
According to Dr. Ameer, “Almost everyone experiences constipation at some point. It’s usually not a concern unless you have bowel movements less than three times a week. Before resorting to laxatives, consider that diet is the most common cause of constipation. Other factors could include dehydration, lack of physical activity, and overuse of laxatives.” To help maintain regularity, try these tips:
— Increase your fiber intake: Incorporate high-fiber foods like fruits, vegetables, and whole grains into your diet. Low-fiber foods such as cheese, eggs, and meat can contribute to constipation. Aim for 25 to 31 grams of fiber daily; some high-fiber cereals provide more than half of that in a single serving.
— Stay hydrated: Drinking plenty of water is essential, as dehydration can worsen constipation. Avoid caffeine, colas, and alcoholic beverages, as they can dehydrate you further.
— Exercise regularly: Aim for 30 to 45 minutes of walking each day. This can help alleviate constipation and boost your overall mood and fitness.
— Check your medications: Consult your healthcare provider to see if any of your medications might be causing constipation and if there are alternative options available.
— Consider underlying issues: In rare cases, constipation may indicate a more serious condition, such as colon cancer, particularly for those over 50. If you have concerns, consult your healthcare provider for further evaluation.
More eating tips for better digestion
Regardless of your digestive health issues, opting for whole foods instead of processed ones can be beneficial. Processed foods are altered by manufacturers before you consume them, whereas whole foods are consumed in their natural state, like apples or tomatoes.
Processed foods often contain added fats, sugars, and salts, and they can lose many of their original nutrients. For example, whole grains are stripped of their outer layers to produce processed grains, such as white flour. Whole foods are generally better for both your digestive health and overall well-being. Here are some easy swaps to consider:
— Choose whole grains: Go for brown rice and steel-cut oatmeal instead of white pasta and white rice.
— Go for fresh produce: Select whole, fresh fruits, and vegetables rather than canned ones.
— Avoid processed junk: Steer clear of processed snacks, sugary desserts, sodas, juices with added sugars, and canned soups.
When shopping, focus on the outer aisles of your grocery store where whole foods are typically located.
Most digestive issues are temporary and not serious. However, if you experience any unusual or persistent symptoms, consult your healthcare provider. Visit PIHHealth.org/Appointments to schedule an appointment or to learn more about digestive health, visit PIHHealth.org/DHS
Adnan Ameer MD
Adnan Ameer MD is a gastroenterologist specializing in advanced endoscopy services. Dr. Ameer is fellowship trained in gastroenterology/hepatology and served as Chief Fellow in 2017. He completed additional fellowship training in advanced endoscopy and endosonography at Harbor-UCLA Medical Center in 2018, earning recognition as an Interventional Fellow. His special interests include colon cancer screening, endoscopic mucosal resections (EMR) of large polyps, GERD (Gastroesophageal Reflux Disease), Barrett’s esophagus, pancreatic-biliary diseases, gastrointestinal malignancy and small bowel diseases. Dr. Ameer takes pride in getting to know his patients to understand their unique individual needs and concerns. He values his patients’ time and maximizes efficiencies to expeditiously improve and restore their digestive disorders to their ideal health to improve quality of life.
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