When your doctor can't find an underlying reason for the problem, it's dubbed a "functional" gastrointestinal disorder, meaning there's no specific cause, which makes it even more frustrating to deal with.

In many cases, though, there's a way to get some relief. Though chronic digestive disruptions warrant a doctor's attention see " Is It Time to Call the Doctor? The following strategies for what, when, and how to eat can keep your gastrointestinal tract in good working order.

Your digestive system is teeming with healthy bacteria think probiotics and other microorganisms that aid in digestion as well as bolster your immunity and provide overall health benefits. A Mediterranean-style diet ­—rich in fruits, vegetables, whole grains, legumes, olive oil, and nuts, with some fish, dairy, and lean meat—supplies fiber to feed beneficial bacteria.

And olive oil contains antioxidant polyphenols that may help control inflammation. Even if you don't switch to a Mediterranean diet, you should get plenty of fiber-rich foods —fruits, vegetables, whole grains, and legumes.

Eating 25 to 30 grams of fiber a day can help normalize diarrhea and constipation, Hirten says. There are two forms of fiber.

Soluble fiber helps lower cholesterol and possibly blood sugar; sources include apples, oats, and legumes.

Insoluble fiber helps bulk up stool and promotes the contractions in the intestines that propel it through your system; sources include whole wheat, popcorn , and green vegetables. If you try to do it all at once, you might exacerbate your symptoms.

Fiber absorbs water, making stool softer and easier to pass. If you're dehydrated , fiber will be less effective and may cause more digestive symptoms.

Without adequate fluid intake, more fiber can actually be constipating. There's no set guide­line for how much fluid to drink, but 8 cups a day is a safe goal for most people to aim for.

Water, sparkling water, milk, juice, and noncaffeinated beverages count toward your daily intake amount, Phillips says, but water is the best. Sparkling water, milk, and juice can sometimes trigger bloating.

Yogurt and other fermented foods such as sauerkraut, kefir, and miso may help populate your gut with healthy bacteria. There are no guidelines for how often to eat probiotic foods, but trying to incorporate them as part of an overall healthy diet could help.

Supplements that contain "live cultures" and strains of bacteria haven't been shown to benefit digestion. Some may not even make it past the stomach's acidic environment. If that's the case, then I usually tell them to keep going.

It's patient-specific. Your digestive system prefers a routine. In addition, avoid eating right before bed, which can lead to heartburn or indigestion. Digestion begins in the mouth, so thorough chewing sets the stage for the rest of the process.

In addition, eating quickly or gulping down your food can make it easy to swallow air and lead to belching. If you're having trouble with your teeth, see a dentist.

Iron can cause constipation and magnesium can lead to diarrhea, Phillips says. In addition, some supplements as well as over-the-counter and prescription drugs can contain sorbitol or mannitol, sugar alcohols that may have a laxative effect or cause gas and bloating.

For some people, even healthy foods—such as cauliflower , cashews, lentils, onions, peaches, and wheat—can cause gas, bloating, and discomfort.

That's because foods like these contain hard-to-digest carbohydrates called fermentable oligo-, di-, and monosaccharides and polyols, aka FODMAPs.

A study published in Clinical and Experimental Gas­tro­enterology found that a low-FODMAP diet may help irritable bowel syndrome IBS and may be particularly beneficial for people who have abdominal pain along with constipation or diarrhea.

Following a low-FODMAP diet, which involves eliminating these foods for two to six weeks, then slowly adding them back in small amounts, may help but should be done in consultation with a dietitian, says Melissa Phillips, R. An unhealthy digestive system does the opposite; poor digestion can cause gastrointestinal disorders that lead to heart disease , colon cancer and a range of other health issues.

So, pour yourself a bowl of high-fiber cereal and check out this list of digestive care tips. Scheduling one earlier CDC recommends age 45 gives doctors the opportunity to identify any problems or risks before they worsen. Contact our team today for more information or to schedule an initial appointment.

Preventive digestive care starts sooner than age 50 Jun 1, Prevention. Be careful about eating too much of the other stuff sweets, high-fat meats, etc. Take probiotic supplements — We tend to think of bacteria as bad, but some of the bacteria living in your gastrointestinal tract aids in crucial functions like breaking down food and maintaining our immune system.

Probiotics and some yogurts help to fill your GI tract with this good bacteria. Exercise regularly — Walking for just a half-hour every other day can improve your bowel function and speed up digestive processing.

When you increase your fiber intake, increase your fluid, too. It helps bulk up and soften the stool, easing its passage through the system.

Aim for a minimum of 1. Good to know: "I tell patients, when your body is moving, your colon is moving," says Bharati Kochar, MD, a gastroenterologist and assistant professor of medicine at Harvard Medical School in Boston.

Aim for at least 30 minutes of physical activity a day. That uncomfortable burning feeling can be more common with age, thanks to weakening sphincter muscles that separate the stomach from the esophagus allowing acidic stomach contents to creep upward , reduced salivation, and other factors.

Older adults with chronic reflux have a higher chance of developing gastroesophageal reflux disease, or GERD. The food fix: Fried, fatty, and spicy foods; alcohol; coffee; and peppermint are prime reflux triggers. A study in the journal Clinical Gastroenterology and Hepatology found that replacing two daily servings of coffee, tea, or soda with water helped reduce reflux symptoms by 4 to 8 percent.

In place of fried or fatty foods, add higher-fiber foods, which can help boost satiety and reduce the desire to eat junk. Chewing sugarless gum after meals may help. It prompts saliva production, which helps to neutralize acid and wash it out of the esophagus.

Good to know: Reflux can be especially bothersome at night. The most recent GERD treatment guidelines from the American College of Gastroenterology recommend avoiding eating in the 2 to 3 hours before bed and sleeping with your upper body elevated—for example, with a wedge pillow.

Losing weight, if necessary, and quitting smoking are two other ways to reduce reflux. These two often go hand in hand, although you can have one without the other.

When food ferments in the intestines it can cause gas to build up, leading to bloating and the need to pass gas.

The food fix: Certain types of carbohydrates—called fermentable oligosaccharides, disaccharides, monosaccharides and polyols FODMAPs —can ferment in the large intestine and can cause bloating and gas in people sensitive to them. Onions, garlic, cauliflower, apples, dairy milk , wheat, pears, and watermelon are some of the foods high in FODMAPs.

Sugar alcohols, such as erythritol, mannitol, and sorbitol—used as sweeteners in many sugar-free foods, such as ice cream, chewing gum, baked goods, and candy—can be, too. Low-FODMAP foods include almond milk, hard cheese , citrus fruits, blueberries, peanuts, and proteins, such as meat and seafood.

If you eat less, you might not experience discomfort. A nutritionist can help you create a plan to limit foods that may be causing problems, with the goal of eventually adding them back in because many high-FODMAP foods are good for you. Plus, many FODMAPs feed the healthy bacteria that live in your digestive tract.

When you limit those, you affect your overall health. See "Your Essentials for a Healthy Tummy," below. Good to know: Check your meds.

Review supplement labels and ask your pharmacist if a drug might contain sugar alcohols. Janet Lee, LAc, is an acupuncturist and a freelance writer in Kansas who contributes to Consumer Reports on a range of health-related topics.

She has been covering health, fitness, and nutrition for the past 25 years as a writer and editor. She's certified by the National Academy of Sports Medicine and Yoga Alliance, and is a trained Spinning instructor. We respect your privacy.

All email addresses you provide will be used just for sending this story. Gut-Healthy Foods That Ease Digestive Problems Constipated?

By Janet Lee. It transforms from an acidic environment to an alkaline one, which means the acids are neutralized. The small intestine is lined with very small protrusions that increase the surface area of the intestinal wall, which creates a larger absorption area.

Each protrusion, called villi, is covered in smaller hair-like structures, which are called microvilli. Enzymes exist on the villi, helping further break down nutrients into a readily absorbable form. It is the job of the villi to help prevent leaky gut. Leaky gut is when the bowel lining is damaged.

This is caused by poor diet, parasites , infection or medications, and it allows substances — such as toxins, microbes, undigested food or waste — to leak through the small intestine. The folds in the small intestine are used to maximize the digestion of food and the absorption of nutrients.

By the time food leaves the small intestine, around 90 percent of all nutrients have been extracted from the food that entered it. Once the nutrients have been absorbed, the liquid left over passes through the small intestine and goes to the large intestine, or colon.

Colon — The colon, or large intestine, is a long, thick tube that is about 2. It wraps around the border of the small intestine. Colon or large intestine function is the final stage of the digestive process.

Once the juices that used to be your food leave your small intestine, they enter your large intestine. At this point, most of the nutrient absorption has happened, but water, fat-soluble vitamins and minerals can be absorbed in the colon as well.

The naturally present bacteria in your colon will continue to help with digestion. These gut bacteria are called flora. Flora break down waste and extract small amounts of nutrients whatever is left.

The waste that is left over will exit the body from the colon by means of peristalsis peristalsis definition: contractions that move the waste to the anal canal. At first the waste is in a liquid state, but as it moves through the colon, the water is removed and it becomes the solid form of stool.

The stool is mostly food debris and bacteria. The bacteria fuse vitamins, process waste and food particles, and protect us against harmful bacteria.

How long does it take to clean out your colon? It takes about 36 hours for stool to get through the colon, and when the colon becomes full, it empties its contents into the rectum, which begins the elimination process. In Western medicine, the spleen is recognized for its production and destruction of red blood cells and storage of blood.

However, in traditional Chinese physiology, the spleen takes a lead role in the assimilation of nutrients and maintenance of physical strength.

It turns digested food from the stomach into usable nutrients and qi , which is our life energy force. If the spleen is weak, then the colon, uterus, rectum or stomach can sag or weaken. According to the ideas of Eastern medicine, exercise and a healthy diet can benefit the body only if the spleen is able to transmit nutrition and energy to the muscles, and a person with deficient spleen function will often experience weakness and fatigue.

In addition to its role in nutrition and blood production, the spleen is viewed as responsible for the transformation of fluids, as it assists in water metabolism, helping the body rid itself of excess fluid and moistening the areas that need it, such as the joints.

It separates usable and unusable fluids that we consume daily. The spleen has the power to transform food and liquids into energy , which is then transported to the organs and enables the proper function of the entire body. This is why the spleen is seen as playing a central role in nourishing our bodies and promoting development.

The way we live and eat has a direct impact on the digestive system and how well it functions. By taking steps to improve your digestive health, your digestive system will function more efficiently, and this will improve your overall health.

An easy tip that can have a huge impact on your digestive system is the simple act of chewing! The more you break down food in your mouth, the less work has to be done later. Your brain also needs some time to receive the signal that you are full, so take your time, and chew 20—30 times before swallowing.

It is important that you eat enough fiber to keep your food moving through your intestines easily. There are two types of fiber — soluble and insoluble. Soluble fiber , like fiber in veggies and whole grains, draws in water and helps prevent stool from being too watery.

Insoluble fiber helps add bulk to stool. By pairing fatty foods with fiber, your body will be able to break down the fatty foods which are usually hard to digestive easily. Adding plenty of water to your diet will help digestion by dissolving fats and soluble fiber.

This allows food to pass through your intestines more easily. This is a simple tip that will have a big impact. Too little water will lead to a harder stool that is more difficult to pass through the colon.

However, to promote optimal digestive health, some people find they do better to drink water apart from meals. Moving your body — taking walks or jogs, lifting weights or doing yoga — keeps food moving through your digestive system.

Exercise increases blood flow to your organs and engages muscles in the GI tract. This is important because the walls of your colon need to contract when passing waste, and exercise can tone those muscles.

Feelings of stress or anxiety can mess with your digestive system because your brain and digestive system are connected. Stress can lead to digestive problems like irritable bowel syndrome and ulcers. To help control these digestive health issues, try stress-relieving exercises , getting more sleep or relaxation techniques, like steady breathing or meditation and prayer.

What is good for digestion after eating? Staying relaxed after eating is extremely helpful to promote optimal digestion of the food you just ate. The spleen works best with the warmth and dislikes the cold, and our digestive enzymes require warmth to break down food properly.

Too much cold food and drinks can impair spleen function, so eating foods that are warm makes the foods easier to digest. Try incorporating soups, cooked vegetables or teas into your diet. Smoking can have a seriously negative impact on your digestive system because it weakens the valve at the end of the esophagus, and this leads to acid reflux and heartburn.

It also increases the risk of gastrointestinal cancers. Ever notice how your digestion is a little off after a night of drinking? Alcohol interferes with acid secretion, stomach muscles and nutrient absorption, so be careful not to drink too much. Alcohol consumption also leads to heartburn, liver problems and diarrhea.

It can wreak havoc on organ function and the success of your digestive system. Being even a few pounds overweight can cause digestive issues.

Besides fiber, one of the things missing from the Western diet is healthy doses of probiotics , which are beneficial bacteria that help the immune system.

Probiotics compete for space with bad bacteria, promote the release of natural antibodies in the digestive tract and can even attack unhealthy bacteria directly in some cases. Research has found that probiotics can ease irritable bowel syndrome, prevent allergies and infections, and even shorten the duration of the common cold.

Cultured dairy is one of the best sources of probiotics. You can also try sourdough bread, pickled cabbage and fermented soybeans. Digestive enzymes are another great daily supplement addition that can really boost digestive health.

Digestive system diseases are disorders of the digestive tract, also known as the gastrointestinal tract GI tract. Initial warning signs and symptoms of issues involving the digestive tract often include one or more of the following:. One that includes allergens and inflammatory foods, such as unsprouted grains, added sugar, GMOs, refined oils, factory-farmed meat, processed foods, fast food, synthetic food additives and conventional dairy products.

Another thing that can lead to digestive issues is toxin overload, which includes a high consumption of alcohol and drugs. There are thousands of chemicals and toxins we come into contact with every single year, unfortunately, but some of the worst offenders include antibiotics, pesticides, tap water, aspirin and NSAIDS.

You can also use essentials oils like ginger, peppermint and lemon to support digestive health. As long as you have a percent pure, therapeutic-grade, organic essentials oils, you can add a drop or two to tea, smoothies and other recipes. Also check with your health care provider before using essential oils internally if you are being treated for a medical condition or are currently taking medication.

If you have any signs of a digestive system disorder, see your health care provider.