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1. 10 Tips for Improving and Maintaining Your Digestive Health
Your digestive health is directly impacted by the foods you eat and the lifestyle you live. By taking steps
to improve your digestive health, your digestive system will function more efficiently, improving your
overall health and sense of well-being.
Try these 10 tips for your better digestive health:
1. Eat a high-fiber diet. According to Maria Adams, MS, MPH, RD, a registered dietitian in
Marblehead, Mass., consuming a diet that is high in fiber and rich in whole grains, vegetables,
legumes, and fruits can improve your digestive health. "A high-fiber diet helps to keep food
moving through your digestive tract, making you less likely to get constipated," Adams says,
adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such
as diverticulosis, hemorrhoids, and irritable bowel syndrome. In addition, it can help you achieve
or maintain a healthy weight.
2. Get insoluble and soluble fiber. It is important to consume both types of fiber, which each help
your digestive system in different ways. "Insoluble fiber, also known as roughage, can't be
digested by the body and therefore helps add bulk to the stools," says Adams. "Soluble fiber
draws in water and can help prevent stools that are too watery." Good sources of insoluble fiber
include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and
legumes.
3. Limit foods that are high in fat. "In general, fatty foods tend to slow down the digestive
process, making you more prone to constipation," says Adams. But since it is important to get
some fat in your diet, Adams says that pairing fatty foods with high-fiber foods can make them
easier on your digestive system.
4. Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead
to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless
poultry.
5. Incorporate probiotics into your diet. Probiotics are the healthy bacteria naturally present in
your digestive tract. "They help keep the body healthy by combating the effects of a poor diet,
antibiotics, and stress," says Adams. In addition, probiotics can enhance nutrient absorption, help
break down lactose, strengthen your immune system, and possibly even help treat irritable bowel
syndrome. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt
or kefir, on a daily basis.
6. Eat on schedule. Adams says that consuming your meals and snacks on a regular schedule can
help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and
snacks around the same time each day.
7. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams.
Water in your digestive system helps dissolve fats and soluble fiber, allowing these substances to
pass through more easily.
8. Skip the bad habits: Smoking and avoid excessive caffeine and alcohol. Liquor, coffee, and
cigarettes can interfere with the functioning of your digestive system, and lead to problems like
stomach ulcers and heartburn.
9. Exercise regularly. "Regular exercise helps keep foods moving through your digestive system,
reducing constipation," says Adams. And exercise can help you maintain a healthy weight, which
is good for your digestive health. Make it a point to work regular exercise into your weekly
schedule.
10. Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive,
according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular
basis.

2. Schedule three meals a day into your
routine. It's important that we should be
nourished adequately throughout the day
to prevent fatigue and to perform at an
optimal level.
2
Eat a healthy breakfast. Include grains and
fruits. Try a high-fibre cereal with low fat
milk and sliced bananas
3
Eating small frequent and nutritious
meals can be less taxing on your digestive
system.
4
Snack between meals to curb your
appetite and provide a little energy. Try a
piece of fruit or a few crackers with peanut
butter.
5
Do not let yourself become so hungry as
to overeat at mealtime. Overeating burdens
your digestive system.
6
Drinking water or having a small bowl of
soup before meals may keep you from
overeating at your meal.
7
Eat slowly and chew your food
thoroughly to aid in your digestion. Take
time to savor your food.
8
Obtain protein from a less complicated
source, such as nuts, legumes, grains and
sprouts.
9
Choose low fat dairy products, lean white
meats or wild fish if animal products are
desired.
10
Combine vegetables and grains with a
small amount of protein for a synergistic
effect.
11
Choose a variety of whole grain products
to include millet, barley and buckwheat.
12
Choose a variety of fruits and vegetables
that are deep in color, such as the dark
orange of a carrot or the deep green of
spinach. They contain more nutrients.
13
Choose organic products to eliminate
chemical exposure. Chemicals are harmful
to overall health.
14
Avoid processed food as it contains
ingredients that have been changed from
their natural state. These unnatural foods
are difficult for your body to assimilate.
15
Choose sea salt as it is equivalent in
nature to the salt within your body. It is
very cleansing. Refined salt causes fluid
retention and increased blood pressure.
16
Eliminate sugars or choose an unrefined
sugar, such as turbinado or honey.
17
Drink plenty of clean water to aid in
flushing toxins and the waste products of
natural cell metabolism.
18
Gradually wean from large portions to
achieve a healthy weight.
19
Eat less in the evening if you are no
longer exercising throughout the
remainder of the day.
20
Use moderation when developing new
eating habits. The important thing is to
develop a plan that you'll find easy to
accomplish and easy to maintain.
21
Keep a positive attitude focusing on long
term results.
22
Eat at least one nutritious meal per day
with your family to encourage their good
eating habits.