Eating Well to Reduce Digestive Issues

Many people have gas, constipation, or heartburn from time to time. These issues are common and may get better with changes in eating habits and other lifestyle changes.

Gas and bloating may get better when you identify foods that make these issues worse, such as lactose-containing foods, fermentable carbohydrates (FODMAPs), and sugar alcohols. But people tolerate foods differently. A registered dietitian can help guide any changes to your diet, if needed.

If gas or bloating is bothering you, these nutrition tips may help:

• Notice foods that make your symptoms worse. Gas and bloating are often related to how gut bacteria break down certain carbohydrates. Some common triggers may include beans, lentils, onions, garlic, cabbage, and broccoli.
• Consider lactose intolerance. Lactose is a sugar found in milk and dairy foods. People who don't digest lactose well may have gas or bloating after eating or drinking these foods. Limiting lactose-containing foods or using lactose-free products may help.
• Some carbohydrates are more likely to cause gas. Foods high in fermentable carbohydrates (FODMAPs) can cause symptoms in some people. A doctor can help you decide if changing the amount or type of these foods is right for you.
• Be aware of sugar alcohols. Sweeteners such as sorbitol, mannitol, and xylitol may cause gas and bloating in some people. These sweeteners are often found in sugar-free products such as gum, candy, protein bars, and baked goods.
• Eat regular, healthy meals. Regular eating patterns and eating a variety of healthy foods can help support digestion. This can include protein foods, dairy (or fortified nondairy alternatives), vegetables, fruits, healthy fats, and whole grains.
• Avoid swallowing air. Chewing gum, drinking carbonated beverages, drinking through a straw, or eating quickly may increase swallowed air in some people.

Everybody gets occasional heartburn. If you have heartburn often, especially if it wakes you up at night, you could have GERD (gastroesophageal reflux disease). Talk with your doctor about frequent heartburn. Try these tips to help prevent it:

• Limit alcohol. For some people, it's best to avoid alcohol completely.
• Stop eating at least 3 hours before you go to bed.
• Eat smaller meals more often.
• Don't have foods that are known to cause heartburn. This includes fatty foods and foods and drinks with caffeine, chocolate, and peppermint.

Many people have constipation from time to time. It is often defined as having fewer than three bowel movements a week, hard stools, or difficulty passing stools. Diet, hydration, physical activity, and some medicines can all play a role. These tips may help:

• Eat more fiber. Fiber helps move stool through the digestive tract. Add it to your diet slowly so your body can adjust. Good sources include fruits, vegetables, whole grains, beans, nuts, and seeds.
• Drink enough fluids. Fluids help fiber work better and keep stools softer. Water is a good choice.