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9 Tips for Smooth Digestion

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Want a "recipe" for smoother digestion? Try these nine tips. They'll help you prevent symptoms such as bloating, belching, or burning.

Of course, if you have any digestive symptoms that persist, see your doctor.

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1. Add Fiber to Your Diet  

Fiber is the edible parts of plants that can't be digested.  It adds bulk to stool and passes quickly through your intestine, helping prevent constipation.

For smoother digestion, try to add more high-fiber foods, such as:

  • Vegetables
  • Fruits
  • Nuts
  • Cereals
  • Oatmeal
  • Bran
  • Whole grains

Start slowly. As you gradually add fiber to your diet, also increase the amount of water you drink. This can help you avoid cramping or gas.

If cereals or grains bring on symptoms such as bloating, try fruits and vegetables instead.

2. Drink Plenty of Water

Water and other fluids such as soup, broth, and juice can also help make your digestion run smoothly.

Water softens stool and encourages passage of waste. It works together with fiber, which absorbs it and helps prevent constipation.

To get more water, drink a glass with every meal. Try to drink 8 glasses a day.

But remember, some drinks are healthier than others. To help prevent digestive problems, go easy on caffeine. Along with alcohol, too much caffeine can cause diarrhea by stimulating your intestines.  And, coffee, tea, and fizzy drinks can increase stomach acid, leading to heartburn in some people.

3. Pace Yourself

Eat smaller amounts more slowly. Chew your food thoroughly. That way you make your digestive system's job a little easier.

4. Get Regular Exercise

Lack of activity can contribute to constipation. Gradually ramp up your level of exercise for smoother digestion.

For some people, exercise right after a meal can cause indigestion. So try to schedule workouts before meals or wait at least an hour after eating.

5. Eat Probiotics

These "good" bacteria occur naturally in your digestive system. It’s possible that yogurt with live cultures can help your digestion. You can also add them to your diet through supplements.

6. Cut Down on High-Fat Foods

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