How to have a healthy digestive system
It’s never too late to start treating your insides more kindly and lessen the chance of problems later, says gastroenterologist Penny Neild
1 Graze, don’t gorge
Eating little and often is easier on the stomach. Huge meals will actually stretch your stomach too.
2 Make time for breakfast
Wholegrain cereal or porridge, or wholegrain toast is best for energy and fibre intake.
3 Go lightly to bed
Going to bed on a full stomach also boosts your risk of indigestion, heartburn and reflux (when acid from the stomach flows back into your gullet).
4 Slow down, savour food
Eating in a hurry can stop your digestive muscles working properly and makes you more likely to swallow wind.
5 Avoid strenuous exercise after you’ve eaten
However, mild exercise, such as a leisurely walk, helps digestion.
6 Eat veg, veg and, just for a change fruit
Plant-based foods are the best source of fibre, vitamins, minerals and plant nutrients called phytochemicals.
7 Cut down on sat fats
Saturated fats may boost your risk of bowel cancer, high cholesterol and heart disease.
8 Test your tolerance
According to some studies, certain spices, such as ginger, cumin and red pepper may help improve indigestion.
9 Reduce your red meat
Stick to under 500g of red meat each week, and have processed varieties very occasionally.
10 Cut out caffeine
If you can’t give up, try to stick to one cup a day.
We have plenty more tips on healthy digestion, as well as lots of fabulous recipes to help you create delicious meals
