Soluble fibre is found in vegetables, lentils, beans, oats and seeds. It reduces constipation and provides a food source for friendly bacteria. It is important to increase fibre gradually to prevent side effects such as bloating and abdominal pain. Good soluble fibre sources include fruit, vegetables, oats, nuts and seeds. Ground flaxseeds are an excellent form of soluble fibre. The outer husk contains soluble fibre and the inner husk is rich in anti-inflammatory essential fatty acids, which may help with abdominal pain. Try adding these seeds to smoothies.
Probiotics have been shown to improve symptoms of IBS, especially abdominal pain. Good sources include live yoghurt, cottage cheese, kefir and sauerkraut.
These can all irritate the gut.
Water helps to prevent constipation.
Peppermint can reduce abdominal pain.
The pineapple plant contains high levels of a digestive enzyme called bromelain. Bromelain is a protease enzyme, which means that it aids in protein digestion. Eating a little pineapple before or after large meals may help digestion.
Aim to eat 3 smaller meals and 2-3 snacks.
Chewing food well increases the surface area of the food allowing digestive enzymes to function more effectively.
When we are stressed, our digestive system shuts down, causing digestive problems.
Aim for 30 minutes of gentle exercise such as walking, swimming or yoga most days of the week.
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