Every year, more than 20 million Canadians suffer from digestive disorders such as gas, bloating and diarrhea. Surprisingly, many of these digestive issues can be managed by adjusting your lifestyle habits and following a well-balanced diet. Start including these four foods into your daily routine today to help promote better digestion and spare you from that “ugh” feeling.
Foods high in fibre
Include foods high in fibre, such as fruits and vegetables, nuts and seeds and whole grains. Fibre can help keep you regular, help get rid of excess waste from the body, and prevent constipation, which can cause digestive problems such as gas, bloating and abdominal discomfort.
Our digestive system is home to trillions of good bacteria that help promote digestive health. Consuming fermented foods like sauerkraut, kefir and miso, and yogurt containing live bacterial cultures, is an easy way to ensure you get enough probiotics in your diet to help keep your digestive system on track. Probiotics not only help improve digestion, but they have been found to help increase nutrient absorption and boost immune function.
Foods that feed probiotics
Probiotics feed on prebiotics which help them to grow and replenish in your digestive system. While they don’t necessarily need to be eaten together in order to obtain their benefits, it’s important for your diet to include a balanced combination of the two to ensure you have enough “friendly” bacteria. Foods with prebiotics include rye, barley, garlic, bananas and artichokes.
Certain foods such as refined and processed carbohydrates, meat and excess sugar can create inflammation in your bowels, which can trigger symptoms associated with IBS and prevent your digestive system from working at its best. Try limiting these inflammatory foods and replace them with inflammation-fighting foods high in healthy omega-3 fatty acids. This includes fish, nuts, avocados and flaxseeds. To read more about the anti-inflammatory diet, click here.