There are few things worse than dealing with digestive issues or other issues associated with the intestinal tract on a daily basis. Unfortunately, a lot of people suffer from these exact type of issues and many of them are in search of relief. It can be difficult when practically everything you eat disrupts your digestive system
Dealing with digestive issues may keep you from enjoying life but simple dietary adjustments may help. Board-certified gastroenterologist, Dr. David Kahana recommends using a broad spectrum probiotic combined with the proper nutrition, to immensely improve your digestive, immune, and overall health.
What To Eat With An Upset Stomach And Diarrhea
If you deal with this problem on a chronic basis, you know how much it can disrupt your life. Fortunately, you can incorporate a few things into your diet to calm an upset stomach and even stave off the diarrhea.
These include foods like ginger, applesauce and scrambled eggs. This is easy enough for anyone to do, as you can make scrambled eggs for breakfast and include some applesauce for your toast. Adding ginger to your tea is a perfect way to settle an upset stomach and enjoy some time for yourself at the same time.
Best Food Sensitive Stomach
If you have a sensitive stomach that seems to get upset or even hurts every time you eat something that is too spicy or too heavy, your best bet is to stick with foods like yogurt, sourdough bread and greens. The probiotics in yogurt and sourdough bread increase the good bacteria in your gut, which supports digestion.
If you suffer from lactose intolerance, you may want to avoid or limit dairy products like milk, cheese or ice cream. Including foods with magnesium, such as almonds, cashews, sunflower seeds, flaxseed, and oatmeal can improve your digestive health.
Magnesium activates dietary enzymes and regulates stomach acid, whether you have too much or not enough. The mineral also relaxes spasms that can lead to acid reflux.
Add Fiber To Your Plate
Adding fiber to your daily diet keeps your digestive system moving, preventing chronic constipation. This can also help with other digestive issues, including IBS. Be sure to include both soluble and insoluble fiber.
Insoluble fiber cannot be digested by the body so it adds bulk to the stools. Insoluble fiber is found in vegetables and whole grains. In contract, soluble fiber, found in oatmeal, nuts, seeds, and legumes/beans attract water, which can help with stools that are too loose.
Don’t Eat Too Much Fat
Excess dietary fat slows down your digestion and that can add to constipation. However, it’s important to eat some fat in order to absorb fat-soluble vitamins and support healthy digestion.
Avoid greasy fried foods and choose lean meats such as skinless poultry. Add healthy fats to your diet (in moderation) such as olive oil and avocado. When you do add healthy fats, combine them with high fiber foods for easier digestion.
Add Probiotics And Prebiotics
Probiotics, through food and supplements, can support healthy digestion by balancing good and bad bacteria or flora. Antibiotic use, as well as a diet high in processed foods can lead to an overgrowth of “bad flora.”
Some of these “bad bacteria” thrive on sugar and refined carbohydrates, which causes gas and bloating. The “bad bacteria” can also dissolve bile salts to early in the digestive process, causing malabsorption of nutrients. Thirdly, certain “bad flora” can lead to damage of the lining of the small intestine, as well as “leaky gut.”
Adding in “good bacteria” puts the system back in balance. This can be done by eating fermented foods like plain or Greek yogurt with live cultures, kimchi, sauerkraut, and tempeh, drinking kombucha, a fermented tea beverage, or taking a probiotic supplement.
Prebiotics are also important to a probiotic program because they feed the “good” bacteria. This form of fiber is found in allium like garlic, onions, and leeks, as well as foods like oatmeal, bananas, apples, and barley.
Limit Artificial Sweeteners
Replacing sugar with artificial sweeteners in your coffee or soft drinks can exacerbate digestive problems. Studies have shown that the use of artificial sweeteners may support the growth of “bad” bacteria in the digestive tract.
In addition, sugar alcohols like xylitol, sorbitol or mannitol can cause digestive issues, bloating, and diarrhea. These sweeteners can damage the gut lining. The body cannot break them down so they reach the intestines intact, drawing water into the bowels. The unmetabolized sugar alcohols also form a good breeding ground for pathogens and “bad” bacteria.
Dealing with chronic digestive issues can be challenging but in many cases, you can control symptoms through diet. Choose foods that support your digestive system instead of upsetting your digestion to see an improvement.