A proper eating pattern and a healthy lifestyle are the best projects to prevent diseases, or reduce the course of one. Most health problems do not start with a single event, they are a combination of factors. Some are not under our control such as family history, gender and age; but many others do.

Most diseases or discomforts in the gastrointestinal system (GIS) are related to nutrition. If you feel discomfort when eating or after eating, if you have a health problem that interferes with the digestion of food or the absorption of nutrients, your nutritional status will be affected. Keeping your SGI in good shape is essential for you to get the most out of all the foods you eat and to protect your immune function. To achieve optimal digestive health, follow the following recommendations.

1. Consume a balanced diet. Choose a variety of foods, especially fruits, vegetables, legumes (beans), whole grain cereals, as well as yogurt and water.
2. Establish a routine when eating. Eat meals at regular times to help promote consistent bowel movements.
3. Eat smaller, more frequent meals. Plan for four to five small meals per day instead of three large meals.
4. Chew more. Digestion begins in the mouth. Chew foods that require chewing completely. Chewing can help in the process of breaking down some nutrients.
5. Ingiere una bebida al comer, preferiblemente agua. Los líquidos ayudan a mover los sólidos a través del sistema digestivo.
6. Llena la mitad del plato con frutas y vegetales. Estos high fiber foods They also provide prebiotics that promote the growth of “good” bacteria in the digestive tract.
7. Eat yogurt or kefir daily. These foods contain probiotics that help promote digestion.
8. Relax after eating. Give your body time to digest food before being active again.
9. Keep on moving. Include physical activity in your daily routine to help promote digestive health. Mild activities like stretching and walking will help.
10. Evita comer en exceso. Lo importante no es sólo lo que comes, sino también la cantidad. La ingesta excesiva coloca una carga innecesaria al sistema digestivo. Practica una conscious and intuitive eating to help prevent that second (or third) helping you probably didn't need anyway. 

Carmen M. Pérez Velázquez