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.
Eat less fat
Avoid eating fatty foods that take longer to digest and stimulate the contractions of the intestine.
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.
Avoid the consumption
Of alcohol, chocolate, coffee and caffeinated beverages, because they stimulate the contractions of the intestine.
Replace spices
(pepper, chili, cayenne etc.) with herbs.
Drink water on a regular basis
Throughout the day to help your body absorb food and to soften your stool.
Eat at regular times
and chew well, this facilitates digestion.
Try to reduce stress
Because it is an aggravating factor of digestive discomfort. If necessary, go for cognitive behavioural therapy, yoga massage therapy or meditation.
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.
Rest
Lack of sleep and fatigue can also worsen digestive discomfort.
