Dr. Mohamed HelmyClinical nutrition specialist · Doctor of pharmacy5 min readMost people who come in with bloating or irregularity have already tried several supplements before adjusting the basics. Those basics are what make most of the difference.
The six basics
- Fibre from varied sources — vegetables, fruit, legumes and whole grains
- Enough water, because fibre without water makes things worse
- Eating at consistent times where possible
- Chewing properly and not eating in a rush
- Regular sleep — digestion is affected by sleep more than people expect
- Daily movement, even a short walk after meals
Fermented foods and probiotics
Yoghurt and naturally fermented foods help many people, but they are not a solution for every case — and in some they increase bloating. Try a small amount and observe how your body responds.
Signs that need investigation
- Unintentional weight loss
- Blood in the stool
- Pain that wakes you from sleep
- A persistent change in bowel pattern
These need medical assessment, not just a dietary tweak. This article is general information, not a substitute for a consultation.
gut healthdigestionfibre
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