1. About one third of the world’s population has digestive system complaints such as constipation and bloating. These symptoms may occur without a structural or functional abnormality.
2. A sufficient amount of fiber (fiber) should be taken in the diet for the digestive system to work comfortably and for the stool (stool) to be easily removed in the right content and volume. Ideally, 30-40 g of fiber should be taken in the daily diet. Legumes, fruits and vegetables are sources of fiber. For example, 100 grams of beans contain approximately 20 grams of fiber, while hazelnuts contain 9 grams of fiber. It should be noted that a diet high in fiber protects against diverticulum and bowel cancer. In addition, high fiber diet lowers cholesterol, provides weight loss and also helps control blood sugar level in diabetics.
3. Your fluid intake should be sufficient. Sufficient amount of liquid should be consumed in order to make the stool (stool) bulky and soft, due to dietary fiber. At least two liters of fluid should be consumed daily. Water should be preferred in liquid consumption, and tea, coffee and milk can be considered as liquid consumption. Carbonated and sweetened drinks should be avoided.
4. Foods containing high fructose and fat disrupt the intestinal barrier and cause metabolic disorders by causing fatty liver disease.
5. Processed foods do not contain enough nutrients and fiber, and often contain high amounts of harmful saturated fats, salt and preservatives.
6. Avoid rushing food consumption. Remember that digestion starts from the mouth. Eat your meals slowly, chew every bite well.
7. Do 30 minutes of moderate exercise daily. Fast paced walking is among the recommendations.
8. Quit smoking. Smoking reduces the pressure of the sphincter between the esophagus and stomach, causing acidic stomach contents to flow back into the esophagus. This condition, called reflux, can cause burning and other complications. It should also be noted that smoking worsens many diseases and causes many cancers.
9. Do not use drugs that reduce stomach acid secretion unnecessarily. Avoid the use of painkillers that cause damage to the stomach and intestinal mucosa.
10. Certain foods cause food allergies. Seafood, wheat, peanuts, milk and eggs are the most common allergies.
11. Gluten, found as a protein in wheat, barley and rye, causes celiac disease in genetically predisposed individuals. Celiac disease affects 1% of the population.
12. Some diets can cause bloating, abdominal pain or discomfort, and changes in bowel habits. Some dietary recommendations can be made to reduce these complaints in diseases such as irritable bowel syndrome and functional dyspepsia.