Role Of Diet To Avoid Digestive Poblems


If you tend to have a difficult bowel movement, with the presence of straining (straining), gas, pain, or burning, pay attention.

The digestive system comprises a series of hollow organs joined by a long, twisted tube. It begins in the mouth and extends to the anus, and includes the esophagus, stomach, small intestine, and large intestine. The liver, gallbladder, and pancreas are also involved. These organs produce juices and digestive enzymes that aid in the digestion process.

When the body eats, it breaks down food into a form that it can use to make and nourish cells and supply energy. This process is called digestion.

Many types of absorptive digestive disorders can manifest with different symptoms depending on the problem. Generally speaking, you should first consult a gastroenterologist about the drug approach. However, in addition to medical direction, it should always be supplemented with lifestyle corrections that include eating habits and stress management.

If you tend to have an infrequent bowel movement, with the presence of straining (pushing), or difficulty in the evacuation usually accompanied by gas, pain, or burning, give your full attention.

The pathogenesis is multifactorial and focuses primarily on the type of diet, colon motility, and absorption, as well as behavioral, biological, and pharmaceutical factors. In addition, it is observed that a low fiber diet, inadequate water intake, sedentary lifestyle, the diagnosis of irritable bowel syndrome (IBS), presence of intestinal dysbiosis, and slow transit are associated with damage to the mucosa of the digestive system.

When we want to avoid it, we must make an effort to eat fruits, vegetables, and other foods that contain fiber, such as grains, dairy, guaranteeing a good soak and drinking two liters of water. With these guidelines, we can prevent constipation from being a common problem since it has modifiable factors that can be controlled and treated by correcting nutritional habits and lifestyles.

The lack of fiber can cause an insufficient volume of stool and hinder the mechanisms of expulsion. That is why I always recommend that patients include food sources rich in insoluble and soluble fiber at every opportunity they can in all their meals. This is accompanied by the intake of water to activate it, which will depend on age, sex, physical activity, environmental temperature, and diet. For this reason, a general recommendation of 8 glasses or 2-3 liters of water a day has been established.


It was previously believed that if a patient has gastritis or irritable bowel, fiber should be avoided so that the discomfort does not continue, when the origin of these symptoms and what causes it must be treated, so it is suggested that in addition to the change in diet The quality of the current microbiota is investigated and vital importance is given to regenerating it, through foods rich in probiotics or supplementation of specific strains, only in this way can a nutritional balance be achieved and without the need to take drugs for life.

On the other hand, physical activity prevents intestinal malfunction because it accelerates intestinal transit, making food travel through the small and large intestines in the shortest possible time, which prevents the fecal bolus from becoming dehydrated.

It is also known that some neurological problems, such as multiple sclerosis, Parkinson’s disease, spinal cord injuries, or strokes, can affect the nerves that cause the muscles of the colon and rectum to contract and move, which does not allow good digestion.

And it is very likely that other more frequent conditions that cause a decrease in the pressure of the abdominal wall cause constipation, for example, during pregnancy or old age.

We must pay attention to gastrointestinal alarm symptoms that require referral to the doctor and nutritionist, including:

· Recent-onset constipation without eating or behavioral changes.

· Severe abdominal pain or blood in the stool or weight loss, fever, nausea or vomiting, asthenia, loss of appetite, or iron deficiency anemia.

· Alternating constipation and diarrhea (due to possible IBS or diverticula).

· Tenesmus (ineffective feeling of needing to evacuate), obstructive symptoms.

· Diseases of the digestive system: chronic inflammatory bowel disease (ulcerative colitis and Crohn’s disease), celiac disease. Family history of colon cancer.

· Signs of constipation secondary to disease (intestinal or not) or drug treatment likely to cause constipation. Signs of anorexia nervosa.

Now you know, digestive problems can be prevented through good nutrition and hydration, it will always be your best choice to prevent it.


High fiber salad

It is very beneficial for the microorganisms that inhabit our colon and that are responsible for keeping us with good digestion that we consume fresh salad daily. Being able to be part of a healthy lunch or dinner.


· Crisp lettuce

Pearl or red onion

Kidney or cherry tomato

· Avocado

· Cucumber

Egg, tuna, or salmon

½ stalk of celery

1/4 cup apple or lemon cider vinegar

1 seed of garlic or grated ginger

Pinch of salt and pepper


1. Chop the vegetables, including their skins.

2. Make a vinaigrette by blending garlic + celery + vinegar + a pinch of salt and pepper.

3. Serve the vegetables with the vinaigrette and protein of your choice.