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Digestion requires attention

Digestion is the body's process of mechanically and chemically breaking down food to a form that can be used for energy and to help build cells.
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Digestion is the body's process of mechanically and chemically breaking down food to a form that can be used for energy and to help build cells. From start to finish, the digestive system is eight metres long in most adults and while the stomach seems to get all the criticism when it comes to digestion, the process actually begins when food enters your mouth and involves multiple organs and functions.

For better or worse, digestive symptoms, including diarrhea, constipation, gas and bloating, are often attributed to specific foods and/or fluids. Diet and dietary habits can have a big influence on digestion and the prevention of uncomfortable and embarrassing symptoms.

The tips below from the Dietitians of Canada can help support a healthy digestive system and potentially avoid these issues.

1. Eat lots of fibre-rich foods. Fibre promotes digestion by helping your body remove waste. Insoluble fibre in particular can help to keep your bowels regular and improve constipation. Sources of insoluble fibre include the skins of fruits and vegetables and the bran portion of whole grains. Increase your fibre intake slowly to avoid gas and bloating and be sure to drink water throughout the day.

2. Get active. Light physical activity (e.g. a short walk, taking the stairs) can increase blood flow and improve digestion by aiding in the movement of food through your digestive system. Adults need at least 150 minutes of physical activity per week, in bouts of 10 minutes or more.

3. Eat and "go" regularly. Eating regular meals and snacks throughout the day will help to move food through your digestive system. To prevent constipation, it's also important to go to the washroom when you feel the need to. As waste sits in your large intestine, water is slowly removed from it, which makes your stool harder and in turn, more difficult and possibly painful to pass. The sooner your body can get rid of waste, the softer your stool will be.

4. Avoid foods that upset your stomach. If you have heartburn, celiac disease, diverticulitis, inflammatory bowel disease or irritable bowel syndrome, you may find that certain foods trigger your symptoms. Foods that commonly cause digestive pain include caffeine, spicy foods, fatty or fried foods, alcohol, dairy products for those who are lactose intolerant and gas-producing foods such as beans, onions, broccoli and cabbage. Swallowed air makes up 90 per cent of the gas in our digestive system and can contribute to gas and bloating. You can lessen this impact by eating food slowly, relaxing while you eat, not drinking from straws, cans or bottles, avoiding chewing gum and drinking lukewarm fluids instead of hot (when you drink something hot, you swallow more air).

5. See your doctor for ongoing problems. Ongoing gas, bloating, diarrhea and constipation can be signs of something more serious. It may be time to see your doctor if you've had a sudden change in bowel movements, you're taking medications that can cause constipation and dietary changes have not helped, or have had ongoing issues with constipation or diarrhea.

-- Kelsey Leckovic is a registered dietitian with Northern Health working in chronic disease management.