Eating smaller meals and chewing your food – Chewing thoroughly starts the process of digestion by breaking down food into small particles and mixing it with saliva and the enzyme amylase. In a nutshell, the more you chew, the more broken down your food will be, which enhances absorption in the small intestine. It is also wise to eat only until you are sufficiently sufficed, not stuffed. Try eating until you are 80 per cent full to avoid feeling bloated. It takes twenty minutes for the brain to register a 'full' sensation. By slowing down your meals, chewing your food and making mealtime longer than twenty minutes, digestion will be improved dramatically.
Include extra fibre in your diet
Added fibre can help to regulate and normalize bowel movements. It is best to use water soluble sources of fibre such as psyllium seed, oat bran and pectin found in apples. Insoluble fibre such as wheat bran can aggravate irritable bowel syndrome symptoms. When boosting fibre, be sure to drink plenty of water.
Fish oil supplement – Fish oil is an anti-inflammatory and it can help soothe an irritated gut. When purchasing fish oil, look for the word 'distilled' on the product to ensure you are getting high quality oil. Store your oil in the refrigerator.
Dr. Joey Shulman DC, registered nutritionist is the founder of Shulman Weight Loss Clinic. Her latest release Healthy Sin Foods – Decadence without the Guilt (Penguin, Nov. 09) is in stores now. For more information, please visit www.drjoey.com.
Page 2 of 2 – On page 1, learn about irritable bowel syndrome, and discover expert tips to lessen your symptoms.
