Health & Beauty | 9 June 20169 Ways to Improve Your Digestion Share article facebook twitter google pinterest These tips are great for boosting digestive health, whether or not you have IBS. But if you’re in the challenge phase of the low-FODMAP diet, it’s especially important to keep an eye on your digestion since you’re potentially putting it under added stress by reintroducing foods that it might have trouble tolerating. That’s why it’s best to focus on the following tips from the Low-FODMAP Cookbook: 1. Eat on a schedule. Eat meals around the same time each day so that your digestive system knows what to expect. This will also keep your body well-fueled throughout the day. Plus, you won’t get overly hungry, which can lead to poor food choices. 2. Eat smaller, more frequent meals for optimum digestion. Don’t overload or overwhelm your digestive system. 3. Eat slowly and mindfully. Take the time to sit down and eat. Remember that digestion starts in the mouth, so focus on chewing your food. 4. Avoid activities that can cause gas, such as chewing gum, drinking through a straw, and drinking carbonated beverages. 5. Minimize stress. Our minds and digestive systems are intrinsically linked. If your mind is stressed out, your gut will be, too. Try meditation or exercises such as progressive muscle relaxation or soak in a warm bath. 6. Exercise. There is no conclusive proof that exercising can improve IBS symptoms, but incorporating exercise into your daily routine is important for your overall wellbeing. Remember to check with your doctor before starting any exercise program. 7. Drink lots of water. Water can help get your digestion moving if you’re constipated and helps you rehydrate if you’re suffering from diarrhea. 8. Eat plenty of fiber. That said, what’s important is the type of fiber you eat. It’s best to get your fiber from low-FODMAP foods, like oat bran, brown rice, quinoa, chia seeds, fruits, vegetables, and skin-on potatoes. Ask your health-care provider whether you should take a fiber supplement. Citrucel and FiberCon are tolerable on the low-FODMAP diet, but Metamucil usually isn’t since it’s fermentable and may cause gas. 9. Try probiotics. Probiotics are live bacteria that help populate the gut with good bacteria. They can be found in supplements and in foods such as yogurt and kefir. Although probiotics will not cure IBS, they may reduce IBS symptoms in some people, depending on the dose and type of probiotic used. IBS can result from an imbalance of bacteria in the intestines, and probiotics can help restore that balance, so talk to your doctor or dietitian about which probiotics are right for you. Look for supplements that don’t contain fructooligosaccharides (FOS) or chicory root/inulin, also called prebiotics. These are FODMAPs and can make your symptoms worse. Buy from an Online Retailer US: UK: Learn to soothe your digestive difficulties with 100 delicious recipes from The Low-FODMAP Cookbook! FODMAPs are carbohydrates that are not properly absorbed in the small intestine by people with digestive difficulties such as IBS, Crohn’s Disease, and Colitis. Once these carbohydrates reach the large intestine, they cause many uncomfortable symptoms such as gas, bloating, and pain. The forbidden list of foods is extensive, but The Low-FODMAP Cookbook combines both taste and nutrition to create delightful recipes. The book includes a low-FODMAP eating plan that explains in detail which foods are not allowed and why. These recipes for breakfast, lunch, dinner and snacks are so simple and delicious, they’ll appeal to the whole family! Share article facebook twitter google pinterest If you have any comments on this article please contact us or get in touch via social media.