Where possible higher-fibre starchy foods, such as wholegrain versions of bread, rice, other grains barley, oats, buckwheat, bulgur, etc. Beans and pulses, seeds and nuts are also good sources of fibre and can help increase the amount, as well as the variety, of fibre we consume.

The recommendation is to eat 30 grams of fibre a day but most people only eat an average of 18 grams a day. It is advisable to increase the amount of fibre consumed gradually and to drink plenty of fluids. There are different types of fibre and each type behaves differently in your gut.

Some types of fibre help make your stool bigger and easier to pass, which might help avoid constipation. Other types of fibre are digested broken down by your gut bacteria, producing substances that can be beneficial to your gut health. They might also produce gases, which can cause bloating.

People respond differently to different types of fibre and it is worth noting that many foods contain more than one type of fibre. High-fibre foods are also beneficial because they have a lower glycaemic index. Glycaemic index is a measure of the rate at which certain foods cause blood sugar to rise after they have been eaten.

High glycaemic index food such as sweets and white refined starchy foods release a lot of sugar quickly, which your body has to use up or else it gets stored as fat.

A certain amount of protein is needed and can be obtained from many different sources including beans, pulses, fish, eggs and meat. Protein should be eaten in moderation.

To avoid excess fat choose lean meat or remove excess fat and remove the skin from chicken. Milk and dairy foods are a rich source of calcium. Calcium is needed for healthy bones and teeth and it is recommended to have three servings a day from this food group.

Only a small proportion of foods should be made up of fatty and sugary foods. To maintain a healthy diet and lifestyle, in addition to eating the correct foods, it is also important to be aware of other factors.

These include:. A balanced vegetarian diet can be very healthy, particularly if adequate amounts of food such as beans, lentils, pulses, cheese and eggs are included to provide the necessary protein.

But following a very restrictive diet can lead to nutrient deficiencies so if you choose to follow a strict diet which excludes all animal products, it may be advisable to take vitamin supplements to avoid vitamin deficiencies.

It may also be worth consulting a dietitian refer to the end of this leaflet for an explanation of the differences between a dietitian and a nutritionist. However as with all extreme diets you have to be very careful that you do not reduce or remove essential food groups as this can lead to malnutrition and health problems in the long term.

In general, following a diet found on the internet, or a diet without any evidence to back up its claims, should be avoided. For most people, following a well-balanced diet and lifestyle as outlined above is more than enough to ensure good ongoing health.

A healthy balanced diet contains all the vitamins you need. On the whole, doctors agree that taking supplements of extra vitamins have no value to your health for the overwhelming majority of us in the Western world.

Do not be misled by advertisements about vitamin supplements that suggest that you will, in some way or another, feel better for taking these products; it is better to consume these minerals and vitamins in food rather than tablet form, unless you have been advised otherwise by your doctor.

Food monitoring can be a useful way to keep track of what and how much you are eating. It can be useful to keep a food diary and at the end of the day record what you have eaten, including and snacks and drinks.

It can help people to identify parts of their diets that could be improved or changed to help them achieve a healthier diet, healthier lifestyle and weight loss or weight gain if needed. Food and symptom monitoring can also be useful if you are suffering from digestion or gut issues to help identify possible trigger foods.

If you are concerned about any gut symptoms you should seek advice from a specialist dietitian or your GP. Stress is a normal response from your body to help you handle difficult situations or threats.

Temporary stress is not usually a problem but being constantly stressed can lead to stress-related symptoms and affect your health, including the health of your digestive system. Stress can also have an impact on your diet, by making you miss meals or consume unhealthy foods.

The gut and the brain are closely linked and can affect one another. Persevering with a balanced healthy diet during stressful times might help alleviate some of the symptoms of stress. It is worth exploring ways to manage stress and there are a number of approaches and techniques described online and in books.

A starting point could be the NHS Choices website, which has a section on recognising and managing stress. HOW IMPORTANT IS FOOD HYGIENE? Poor hygiene can certainly increase your chance of getting food poisoning. Food poisoning is usually a short-lived illness but it can be very unpleasant while it lasts.

Always wash your hands after visiting the toilet and before handling food. Care should be taken with storage of food, particularly in hot weather. Certain foods, especially raw meat, must be kept covered, separated from other foods and well refrigerated.

While some of these are used to specify when the food will be at its best, it can be risky to eat meat after the stated date. When re-heating food, make sure it is hot all the way through e. This is particularly important when using a microwave oven or a barbecue.

All of us have short-lived gut problems from time to time. For the most part this settles down by itself and should give no cause for concern. However you should see your GP about:. All these are especially true if you have a family history of significant gut illness.

You should also see your GP if you have been taking a remedy obtain from a pharmacy for more than 2 weeks without experiencing any improvement to your symptoms. We fund life-saving research into diseases of the gut, liver and pancreas. Champion our cause; help us fight digestive diseases and change the lives of millions of people in the UK by supporting our work today.

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Skip to content Search Menu Donate. Healthy Eating and the Digestive System Download printable version.

Overview 2. Digestive System 3. Healthy Eating 4. Food Hygiene 5. This information leaflet is about healthy eating To maintain good health, including a healthy digestive system, it is important to follow a balanced healthy diet that includes a range of foods.

Digestive System. The digestive system The Digestive System runs from the mouth to the anus and includes the stomach, the large and small intestines and a number of accessory organs, including the salivary glands, liver, gallbladder and pancreas.

There are many different processes which contribute to a functioning and effective digestive system: Ingestion putting food in your mouth Mechanical digestion chewing and food being churned inside the digestive tract Chemical digestion digestive enzymes and substances breaking food down Absorption molecules passing from digestive system into the body Making and passing stools faeces Key components of the digestive system Mouth: the beginning of the digestive tract.

The components of the digestive system. Healthy Eating. Why is healthy eating important? What is a healthy diet? In addition, a study revealed an unusual sugar found in green leafy vegetables that feeds good bacteria in your gut. This sugar is thought to aid digestion while also impairing some of the bad bacteria that can cause illnesses Green vegetables play a role in healthy digestion by providing fiber and magnesium to your diet, as well as feeding good bacteria in your gut.

Typically eaten plain, some popular toppings for natto include kimchi, soy sauce, green onion and raw eggs. It can also be eaten with cooked rice. Natto contains probiotics that serve as a defense mechanism against toxins and harmful bacteria, while also increasing healthy gut bacteria that improve digestion 37 , Interestingly, one gram of natto contains almost as many probiotics as a whole serving of other probiotic-rich foods or supplements, such as six ounces grams of yogurt Research suggests that a half-cup gram serving of sauerkraut may contain up to 28 distinct bacterial strains that help your gut by feeding good bacteria 40 , Sauerkraut is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in your body 42 , People with inflammatory bowel disease, food intolerances and other digestive disorders often have inflammation in the gut.

Omega-3 fatty acids may help reduce this inflammation and thereby improve digestion 44 , The omega-3s found in salmon may reduce inflammation in your gut, thus improving your digestive process. The gelatin found in bone broth derives from the amino acids glutamine and glycine.

These aminos can bind to fluid in your digestive tract and help food pass more easily Glutamine protects the functioning of your intestinal wall.

It has also been shown to improve the digestive condition known as leaky gut , as well as other inflammatory bowel diseases 46 , The gelatin found in bone broth can help improve digestion and protect your intestinal wall. It may be useful in improving leaky gut and other inflammatory bowel diseases.

Peppermint , part of the genus Mentha , grows commonly throughout much of the world. Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems.

The oil contains a compound called menthol, which may ease symptoms of IBS, including bloating, stomach discomfort and bowel movement issues 48 , The oil appears to have a relaxing effect on the muscles of your digestive tract, which may improve digestion 49 , Peppermint has been shown to improve digestion.

It can alleviate IBS symptoms and push food more quickly through your digestive tract. Digestive issues can be challenging, but certain foods may be helpful in easing uncomfortable symptoms.

Research supports eating fermented foods, such as yogurt, kimchi, and tempeh, to increase probiotics in your diet, which can improve digestive health. Fiber-rich foods, such as whole grains, dark green vegetables, and chia seeds, also play a role in digestion by helping food move through your system more easily or quickly.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Lactose intolerant people don't have to avoid all dairy products. These dairy foods have low levels of lactose and are usually well-tolerated.

Phytic acid, or phytate, is a substance found in plant seeds. It can reduce absorption of nutrients from the diet, but also has antioxidant effects. Fermented foods and drinks contain beneficial probiotics that can help improve digestion, immunity, and even weight loss.

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A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system.

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Chia Seeds. Whole Grains. Dark Green Vegetables. Bone Broth. The Bottom Line. How we reviewed this article: History. Feb 14, Written By Amy Goodson. Aug 15, Written By Amy Goodson. Share this article. Read this next. Phytic Acid Everything You Need to Know.

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Her research group has found that people who have early life stress are more likely to develop IBS. What you eat can help or hurt your digestive system, and influence how you feel.

Chang says you should eat at least 20—30 grams of fiber a day for constipation. You can spread out your fiber in small amounts throughout the day. Start with small servings and gradually increase them to avoid gas, bloating, and discomfort.

Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy mix of different fibers and nutrients to your diet. But some fiber-rich foods, called high FODMAP foods, can be hard to digest.

Examples include certain fruits and vegetables, dairy products, and wheat and rye products. If you have IBS, your doctor may recommend a diet low in FODMAPS. Researchers are coming to understand the complex community of bacteria and other microbes that live in the human GI tract.

Called gut flora or microbiota, these microbes help with our digestion. But evidence has been growing that gut microbes may influence our health in other ways too.

Studies suggest that they may play roles in obesity, type 2 diabetes, IBS, and colon cancer. This can affect how your body fights illness and disease.

You might have heard that probiotics—live microbes that are similar to those found in the human gut—can improve your gut health. There is some evidence that probiotics may be helpful in preventing diarrhea associated with antibiotics and improving symptoms of IBS, but more needs to be learned.

Certain food additives called emulsifiers are something else that may affect your gut health. Emulsifiers are added to many processed foods to improve texture and extend shelf life. But studies show they can affect our gut flora. Andrew Gewirtz. His group has been studying the relationships between food additives, gut bacteria, and disease in mice.

The team also plans to examine how different food additives may affect people. Everyone has to find a healthy routine that works for them. She encourages you to take an active role in finding a doctor who makes you feel comfortable.

The right doctor will listen carefully to your health history and symptoms. You can help keep your gut in check by talking with your doctor and—together—making the right choices for you. Dejunking Your Diet.

Breaking Down Food. Show Your Heart Some Love! Over-the-counter fiber supplements capsules, chewable tablets, and powders mixed with water may be an option for people who have trouble eating enough fiber-rich food. What people eat and how they eat can disrupt digestive health.

In some people, their immune system mistakenly attacks the digestive system, causing various digestive problems. Here is a brief look at some common diseases and conditions that can affect digestive health:. Gastroesophageal reflux disease GERD.

GERD can cause a burning and squeezing sensation in the chest, commonly known as heartburn. Other symptoms can include nausea, sour or bitter taste in the mouth, difficulty swallowing, sore throat, coughing, wheezing, or repeatedly needing to clear your throat.

In GERD, acid and digestive enzymes from the stomach flow backward into the esophagus, the tube that carries food from your mouth to your stomach. If GERD is not treated, it can cause permanent damage to the esophagus. Celiac disease. Symptoms of celiac disease include diarrhea, fatigue, abdominal bloating and pain, and weight loss.

Diverticulosis and diverticulitis. In diverticulosis, small pouches develop and bulge out through weak spots in the walls of the colon. These small, balloon-like pouches are called diverticula.

If the diverticula become inflamed or infected, the condition is called diverticulitis. Diverticulitis can lead to severe complications, such as abscess, perforation tears in the colon wall , intestinal blockage from internal scarring, or fistula, an abnormal connection between two organs.

The most common symptoms of diverticulitis are abdominal pain and tenderness, pressure in the lower abdomen, fever, nausea, vomiting, chills, cramping, constipation, and diarrhea. Inflammatory bowel disease IBD.

IBD occurs when the immune system mistakenly attacks the intestines and triggers inflammation of the tissues.

These areas can thicken or wear away in spots, which creates ulcers, cracks, and fissures. Inflammation can allow an abscess a pocket of pus to develop. With UC, inflammation in the lining of the large intestine the colon causes ulcers. This can cause bleeding, diarrhea, weight loss, and fatigue.

Other symptoms can vary depending on the severity of the inflammation and where it occurs in the large intestine. They include:. Irritable bowel syndrome IBS. IBS is characterized by recurrent bouts of constipation or diarrhea or both , abdominal pain, bloating, and gas.

The severity and duration of symptoms vary. Some are mild and come and go, while others are severe and last several weeks.

Some people can go months or years between episodes. Most people are never cured of IBS, but dietary changes, medication, and stress management can help manage the condition. Gallstones are hardened bits of bile that form inside the gallbladder, a pear-shaped pouch that sits just below the liver.

Bile makes it easier for the body to digest fat. Small stones can pass out of the body through the intestines. However, gallstones can cause symptoms if they get caught in the narrow outlet of the gallbladder or in the ducts that drain the gallbladder.

Symptoms include abdominal pain, usually high in the abdomen and often in the center or on the right side where the gallbladder is located , and can spread to the area of the right shoulder blade. When symptoms recur or the gallbladder becomes inflamed, the gallbladder needs to be surgically removed.

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