Eating for a Healthy Digestive System

EATING FOR A HEALTHY DIGESTIVE SYSTEM:

Most digestive disorders are the result of unhealthy eating habits; common causes include not eating enough fiber, eating too fast, and simply overeating.

The benefits fiber:

Lack of fiber in the diet is the most common reason for constipation. Fiber consists of those parts of a plant which pass directly through your intestine without being digested and absorbed. It adds bulk to your feces, thus encouraging efficient bowel function. Increases your fiber consumption by eating more fruit, raw and green leafy vegetables, whole grain bread and cereals, and dried beans which will both prevent and treat constipation. An inadequate intake of fiber-rich foods is thought to contribute to many other digestive disorders.

COPING WITH IRRITABLE BOWEL SYNDROME:

Irritable bowel syndrome is one of the most common, but least well understood, digestive disorders. It is more common in women and usually begins early in adult life. Normally, the contents of the intestine are pushed along by regular, rhythmical waves of bowel wall contraction, known as peristalsis. In this syndrome, irregular, uncoordinated peristalsis causes discomfort and disrupts the passage of faces through the rectum.

Symptoms:

• Abdominal cramps and distension.
• A change in bowel habits either diarrhea or constipation.
• Attacks of nausea and flatulence.
• A need to open the bowels several times a day.

Self-help measures:

• Avoid foods and drinks which make your symptoms worse.
• Learn some relaxation exercises to combat stress.
• Increase your intake of fiber.
• If you smoke, stop.

Maintaining your water balance is vital:

Water is an important part of your diet. About 60 percent of your body is made up of water and many bodily processes require water to function normally. During the passage of waste products along the intestine, toward the rectum, water is drawn in from the surrounding blood vessels, softening the feces and making them easier to pass.

There is a continuous loss of water from your body in urine and sweat, as moisture in the air you breathe out, and, in small amounts, in the feces.

This lost water is replaced by drinking and eating. Many foods, like fruit and vegetables, contain water. Water is also formed inside the body by the metabolism of carbohydrates, fats, and proteins.

PREVENTING INDIGESTION

• Eat slowly and make sure you chew your food properly.

• Relax at meal times- do not try to eat on the move.

• Allow yourself at least half an hour’s rest after a meal.

• Always avoid eating a large meal late at night.

• Do not drink too many carbonated drinks, including fizzy water. They introduce gas into the digestive tract.

• When beginning a high-fiber diet, build up your fiber intake gradually to avoid any discomfort or flatulence