acac Midlothian

DigestionDo you suffer from digestive “issues”? Whether it’s heartburn, bloating, constipation, or gas, certain foods can help to minimize the discomfort.

As we age, constipation becomes more common. It’s important to boost our fiber and water to help food move through the digestive tract. Aim for at least 25 grams of fiber per day; 3/4 cup of cooked broccoli contains 7 g of fiber, 1/2 cup of blueberries contain 4 g of fiber, 1/2 cup of green peas has 4 g of fiber and 1/2 cup of lentils contains 8 g of fiber.

Pay attention to trigger foods causing heartburn or GERD by keeping a food log. Spicy foods, alcohol, garlic, onions, citrus fruit, chocolate, and peppermint can trigger symptoms. Elevating your bed, eating smaller meals throughout the day, eating at least two hours before going to sleep, and losing weight are also helpful for many.

If you feel bloated, avoid sugar alcohols, limit carbonated drinks and gum chewing, which causes you to swallow more air. Try these tips before relying on medications, such as Proton pump inhibitors (Prilosec or Nexium). Talk to your doctor to make sure you are on the best protocol.

If you suffer from diverticulosis, high fiber foods are important to stay regular. A study in JAMA of 50,000 men found that seeds and nuts do not increase the risk of diverticulitis, so including them can help, but be cautious.

Eating healthy foods can be challenging with certain stomach problems, but listen to your gut and you can find the best balance for your system.

Written by Donna Wheeler, acac nutritionist

acac Midlothian has provided Robious Corridor Magazine and Robious Corridor Online with valuable health, nutrition, and fitness information for years.  Since our first issue, we welcome their guidance and recognize them as a Keystone Corporate Partner!

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