There is something about gut issues that may make it difficult for you to talk about in polite company. Whether it be gas, constipation, a bout of diarrhoea, these issues are rarely discussed as they are a cold, so many are suffering in silence.
In order for your body (including your digestion) to run smoothly, you need to fill it with all things good. It needs to be given a healthy diet with the right mix of protein, healthy fats, carbohydrates, water, vitamins and minerals and last but not least fibre, in the form of soluble and insoluble. Benjamin Krevsky, MD, associate chief of gastroenterology at the Temple University School of Medicine in Philadelphia says that if any of these are missing, it's a problem.
When you are having tummy troubles, here are a few things you should avoid and a few things you need to increase and include in your diet:
- Constipation is best avoided through regular exercise, an adequate intake of water as well as a diet high in fiber from seeds, nuts, whole grains, fruits, and vegetables. For the older community who may who tend to get constipated more frequently, it is important to hydrate properly, exercise as much as you can and be aware of any medications that might be causing the holdup. If you are constipated, it is also wise to avoid processed foods as they lack fibre.
- Gas and bloating is often caused by an intolerance to some foods. Dairy is often difficult to digest in those with lactose intolerance. As you age, your lactase (the enzyme that breaks down the lactose) decreases significantly rendering it difficult for some to digest lactose. If you consume too much lactose, it goes into the large intestine and symptoms can exasperate. During digestive issues, you may find it ok to still have cheeses and yoghurt without them causing issues.
