Before you grab that morning cup of coffee on an empty
stomach, that lunchtime slice of pizza, or indulge in a steak dinner or ice
cream while watching TV, understand that what you eat and when you eat it can
lead to stomach upset.
It can also trigger more severe issues in your gut. On the
flip side, there are some foods that when eaten at certain times of day may
soothe already existing stomach issues or may even prevent stomach ailments
from occurring down the line.
Best Bets for Morning
It’s important to start the day with a healthy breakfast
that factors in stomach health.
Probiotics found in Greek yogurt is ideal as it regulates
the growth of harmful bacteria that grown in the digestive tract. Probiotics
also keep colon lining healthy as it breaks through gastric acid and gets to
the colon.
In 2015 a study published in the The Korean Journal of
Gastroenterology showed that yogurt might improve intestinal function for those
with inflammatory bowel disease. Those who are lactose intolerant can enjoy
lactose free yogurt.
Oatmeal
Oatmeal is a great bet for breakfast and can be topped with
blueberries another gut friendly food.
Oatmeal doesn’t cause acid reflux. It
soothes any morning stomach upset and regulates bowel movements.
Fresh Fruit
Honeydew, cantaloupe, and watermelon are great options for
those sensitive to reflux. Bananas help restore potassium, electrolytes and
normal bowel function, especially if you have diarrhea. Bananas are also high
in fiber, which is great for digestion.
The Lunchtime Lowdown
Salads
Eating leafy greens daily is a great for digestion.
Lunchtime salads that include grilled salmon; chicken or turkey won’t cause
reflux and will be easily digestible throughout the afternoon.
If you are sensitive to acid then you will want to avoid
onions or tomatoes and for some even the seeds in cucumbers can trigger a bout
of stomach cramping.
Be careful with lemon juice and vinegar in salad dressings,
which can promote reflux. Try adding fennel with arugula and baby spinach
along with parsley.
Parsley is known to help digestion and settles the
stomach.
Kimchi
This delicious Korean coleslaw is made primarily with
cabbage, which promotes the growth of healthy bacteria in the colon.
Also
cabbage helps to eliminate waste regulating bowl movements.
Homemade sauerkraut is also a delicious option but be
mindful if you are sensitive to spicy foods. This is why it is best to make
your own so you can regulate the amount of spice.
Mediterranean Plates
Lunchtime is optimal for grilled veggies, legumes such as
lentils with olive oil along with grilled fish or chicken.
Preparing a plate of various whole grains, cauliflower,
carrots, figs and pears are all great sources of fiber for the mid-day.
A Digestible Dinner
You really want to focus on ease of digestion at dinnertime.
Foods that are high fat can overwhelm the stomach, resulting in acid reflux and
heartburn.
People with IBS fare better when they avoid high fat foods.
Here are some options for a healthy gut:
Grilled Fish
Cold-water fish such as salmon, halibut, or tuna when
grilled in olive oil are full of omega-3 fatty acids, which can address any
inflammation in the digestive tract.
According to a 2014 study featured in the World Journal of
Clinical Cases, omega-3’s were sites as being beneficial to those with
ulcerative colitis.
Grilled Chicken with Couscous or Brown Rice
Chicken another lean meat that offers protein and is easy to
digest goes great with couscous or brown rice especially if you tend to get
acid reflux after late meals.
Another option for a side dish is guacamole or avocado
slices with lime. Artichokes also feed the good bacteria in your gut as does
asparagus and lentils.
Stomach Friendly Snacking
When it comes to snacking there are several options you can
reach for.
Granny smith apples with almond butter, baby carrots and
hummus, hallowed out cucumber and cottage cheese, kale and zucchini chips and
assorted nuts (not peanuts) are all healthy and good for the gut.
You know your body
best.
Pay attention to what
agrees with you at varying times of the day and if you notice
changes in how
you take to certain foods see your doctor.
~Jennifer
