1. Eat Plenty of Fibre
Fibre helps to keep your digestive system moving, so it is important to include plenty of it in your diet. High fibre foods include whole grains, fruit, vegetables, and breakfast cereals.
2. Avoid Problem Foods
Cut back on fatty, greasy foods that are hard to digest. Avoiding spice, acidic foods or lactose can also help if these trigger your symptoms.
3. Have a Yoghurt
Yoghurt can help to keep the good bacteria in your gut healthy. Some yoghurts are labelled as probiotic because they have been specially designed to enhance these benefits.
4. Stick to Your Meal Times
Try to sit down for your meals at the same time each day and avoid snacking too much in between. Eating at regular intervals will help your digestive system to be more regular too.
5. Drink Plenty of Water
Staying hydrated is important for your health, including the health of your digestive system. The water in tea, coffee, fruit juices and other drinks still counts, just make sure you are getting enough and avoid fizzy drinks which can cause bloating. You should also limit caffeine and alcohol, which can trigger symptoms like indigestion.
6. Don’t Smoke
Smoking can affect your digestive system as well as your lungs, so quitting could be a good idea if you are experiencing problems with your digestion. You can get help and advice from your GP if you want to give up smoking.
7. Get Regular Exercise
Keeping active can help food to move through your digestive system. Most adults should get 150 minutes of exercise a week, but you may need to work up to this gradually. Ask your doctor for advice if you want to start exercising safely.
8. Tackle Your Stress Levels
Stress and anxiety can make digestive symptoms worse. Speaking to someone about your worries, doing some yoga, having acupuncture, using mindfulness techniques, taking a long bath, or finding a hobby that helps you to unwind could improve your condition.
9. Seek Expert Advice
If you are concerned about your digestion, you can see a gastroenterologist or talk to a dietician to get personalised advice on improving your digestive health.