Abdominal pain, intestinal cramps, bloating, all symptoms that tell you that your gut is not quite happy. Sometimes small adjustments can bring peace back to your gut.
1. High fiber food and plenty to drink Fibers are substances that your body cannot break down and therefore they arrive in your intestines undigested. Fiber serves as a food source for good bacteria in your body. With a diet rich in fiber, drink a lot of water, at least two liters a day, this ensures that the undigested fibers swell so that you get a smooth stool.
Start the day with oatmeal and a piece of fruit. Replace your (white) sandwich at lunch with a whole-wheat or spelled variant and dine in the evening with a grain such as quinoa or bulgur. Vegetables are also full of fiber, just like nuts, seeds and dates. Drinking a lot of water is a matter of getting used to, make sure you always have a bottle with you.
2. Follow the FODMAP diet
Do you have severe problems with your intestines and you do not yet know exactly what causes it? You can also choose to follow the FODMAP diet for some time, in which you remove certain carbohydrates from your diet that are difficult for your intestines to absorb omit. It is quite a difficult diet, because you have to leave out many products in the beginning. Slowly you add more and more to your diet. For more information, visit www.fodmapdieet.nl.
3. Keep moving
Perhaps you have noticed it after a long time in the plane or car; Sitting still for a long time is not good for your intestines. When you move, you are not only putting your muscles to work, but your entire body. Your intestines are, as it were, massaged and therefore have good blood circulation.
Try to exercise for at least half an hour every day. This doesn't necessarily have to be an hour of sweating in the gym; a few kilometers of walking through the park is also fine. If you are sensitive to difficult bowel movements, try moving a little more often.
4. relax The gut reacts to tension and stress. This is because gut and brain function are closely intertwined. Inflammatory (bad) intestinal bacteria thrive under prolonged stress, while the good bacteria do not feel comfortable with that. So ensure sufficient relaxation and avoid stress as much as possible.
Reducing stress can be complicated. Symptom control is actually not enough, for a sustainable improvement it is probably necessary to adjust your behavior. Methods such as mindfulness, yoga and relaxation exercises can help you with this.
5. Probiotics Probiotics are good bacteria that ensure a healthy intestinal flora and can protect you against various diseases. They improve your digestion, bowel movements and your immune system. With the modern way of living and eating habits, you quickly get too few good bacteria. It is wise to supplement these with certain foods.
You can get good bacteria by eating or drinking more dairy or adding fermented vegetables to your diet.
6. Go to the doctor If you regularly suffer from digestive problems, severe abdominal pain after eating or prolonged diarrhea, these tips may not be enough. In that case, a visit to your doctor is recommended.
