Points to Remember:

- Digestion is important for breaking down food into nutrients, which the body uses for energy, growth, and cell repair.

- Digestion works by moving food through the gastrointestinal (GI) tract.

- Digestion begins in the mouth with chewing and ends in the small intestine.

- As food passes through the GI tract, it mixes with digestive juices, causing large molecules of food to break down into smaller molecules. The body then absorbs these smaller molecules through the walls of the small 

intestine into the bloodstream, which delivers them to the rest of the body.

- Waste products of digestion pass through the large intestine and out of the body as a solid matter called stool.

- Digestive juices contain enzymes that break food down into different nutrients.

- The small intestine absorbs most digested food molecules, as well as water and minerals, and passes them on to other parts of the body for storage or further chemical change. Hormone and nerve regulators control the digestive process.

Good foods to help your digestion

 

The occasional fry-up or boozy night is unlikely to give you anything more than a short-lived stomach upset. But overindulge too often and you could be storing up trouble for yourself. Here's a tummy-friendly diet to aim for.

 

Fill up on fiber to prevent constipation

 

It’s a good idea to try and eat more fiber or 'roughage' as most people in the UK don't get enough and a diet rich in fiber can help digestion and prevent constipation. For a healthy bowel, you need a variety of fiber such as whole meal bread, brown rice, fruit and veg, beans and oats.

Some people find that cereals and grains bring on bloating and irritable bowel syndrome. If that’s the case, get your fiber from fruit and vegetables instead.

 

Drink plenty of fluids to aid digestion

 

It's important to keep drinking, especially water. It encourages the passage of waste through your digestive system and helps soften stools. Fiber acts like a sponge, absorbing water, and without fluid the fiber can’t do its job and you’ll get constipation.

A good way to make sure you are getting enough fluids is to drink a glass of water with every meal. Avoid caffeine drinks as they can cause heartburn.

 

Cut down on fat for a healthy gut

 

Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. Cutting back on greasy, fried foods eases your stomach’s workload.

Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk and grill rather than fry foods.

 

Go easy on the spice to avoid tummy troubles

 

Many people love spicy food and it doesn't bother their digestive system. Others find their tummy is upset when they have spicy food. It’s not just scorching hot foods like chilies that trigger heartburn. Milder but flavorful foods like garlic and onion can also bring it on.

If spicy foods give you heartburn, stomach pain or diarrhea, go easy on them in future. If you already have a problem like heartburn or an irritable bowel, avoid them completely.

Beware gut problem triggers

 

Some people find that particular foods cause problems. Acidic foods such as tomatoes, citrus fruits, salad dressings and fizzy drinks can trigger heartburn; wheat and onions may cause irritable bowel syndrome and if you cannot digest lactose (the sugar in milk) you’ll develop wind and diarrhea after drinking milk or eating dairy products, including cream, cheese, yogurt and chocolate. 

 

Try to stay away from foods and drinks that trigger your digestive symptoms. One way to figure out which foods cause your symptoms is to keep a food diary.

 

Choose the right drinks to ease digestion

 

Drinks with caffeine, such as coffee, colas, tea and some fizzy drinks, boost acid in the stomach leading to heartburn in some people. Fizzy drinks in general tend to bloat the tummy, which can also lead to heartburn.

To make digestive problems less likely, choose drinks that aren't fizzy and don’t contain caffeine, such as herbal teas, milk and plain water. If you can’t do without your coffee or builder’s tea, limit your intake to one or two cups a day.

 

Try tummy-friendly yogurt

 

Probiotics are so-called 'friendly bacteria' that also occur naturally in the gut and which have been linked to all sorts of digestive health benefits, including helping irritable bowel syndrome and traveler’s diarrhea. You can take probiotics as supplements (available from health food shops) or as live yogurt, which is a good, natural source.

You'll need to take them every day for at least four weeks to see any beneficial effect.