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Eat more fibre

increasing the consumption of certain soluble fibres, that are gentle on the intestine, such as oat cereals, oatmeal, barley and flaxseed for example.

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Eat less fat

Avoid eating fatty foods that take longer to digest and stimulate the contractions of the intestine.

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Limit the consumption of certain foods

Because they can cause bloating and gas. Therefore, it is advisable to maintain a diet that is low in FODMAPs.

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Avoid the consumption

Of alcohol, chocolate, coffee and caffeinated beverages, because they stimulate the contractions of the intestine.

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Replace spices

(pepper, chili, cayenne etc.) with herbs.

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Drink water on a regular basis

Throughout the day to help your body absorb food and to soften your stool.

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Eat at regular times

and chew well, this facilitates digestion.

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Try to reduce stress

Because it is an aggravating factor of intestinal discomfort. If necessary, go for cognitive behavioural therapy, yoga massage therapy or meditation.

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Exercise regularly

An activity of 20 to 30 minutes, at least 3 times a week, helps to support digestion and reduce stress. In addition, regular physical exercise can help to activate the movements of the colon.

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Rest

Lack of sleep and fatigue can also worsen intestinal discomfort.