How to Prevent and Relieve Digestive Problems

Just as simple things can upset your digestive system, simple changes can help. The following tips can help prevent or relieve digestive ills. See your health care provider if symptoms persist.

Diarrhea

Although diarrhea can make you feel miserable, it is rarely cause for concern. Bacteria, viruses, emotional upset, stress and certain drugs can cause diarrhea, says the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Most of the time, diarrhea in adults goes away by itself. If you notice blood or mucus in your stool, however, call your doctor.

To help prevent or relieve diarrhea, follow these suggestions:

DO drink lots of water.

DO eat if you feel like eating.

DO avoid caffeine, alcohol and fruit juice while you have diarrhea.

DO wash cutting boards and cooking utensils after preparing uncooked meat.

DO wash your hands with soap after going to the bathroom, changing a baby's diaper or handling uncooked meat.

DON'T eat poultry, meat, fish or eggs if they are undercooked.

Constipation

Stress, diet and ignoring the urge to go to the bathroom can all cause constipation. When stools pass through the colon too slowly, the large intestine draws too much water from them, making them difficult to pass, the NIDDK says.

These tips can help:

DO eat high-fiber foods, such as fruits, vegetables and whole-grain breads and cereals.

DO get plenty of regular exercise. Be sure to check with your health care provider before beginning a fitness program.

DO talk with your health care provider about any medications you take. Some may cause constipation.

DON'T wait to go to the bathroom.

DON'T use laxatives other than bulk-forming stool softeners containing methylcellulose or psyllium.

Heartburn

When the sphincter muscle between your esophagus and stomach doesn't close adequately, stomach acid can wash back into the esophagus. This creates heartburn, a burning feeling just below or behind your breastbone. This condition is called gastroesophageal reflux disease, or GERD, the NIDDK says. GERD is caused by certain foods and eating habits, smoking and stress, among other things.

Avoiding alcohol, caffeine, citrus drinks, chocolate, mint or spicy foods may help prevent heartburn.

These tips can also help:

DO relax. Eat slowly and chew food completely.

DO lose weight if you're overweight.

DO use over-the-counter antacid medications to help relieve heartburn symptoms. Be sure to follow dosage instructions on the package.

DON'T take pain relievers such as aspirin or ibuprofen. Acetaminophen is a good alternative.

DON'T overeat.

DON'T smoke cigarettes.

DON'T lie down right after you eat.

DON'T eat or drink for two to three hours before you go to bed.