Constipation

Fiber and fluids can help alleviate constipation and bloating. It is important to increase fiber intake gradually over a few weeks to prevent worsening symptoms.

Tips for Adding Fiber to Your Diet:

• Increase fiber intake slowly by no more than 5 grams per day until you reach a goal of 25 to 35 grams per day.
• Choose whole grain breads and cereals with 100% whole wheat, rye, oats, or bran as the first or second ingredient.
• Enjoy a variety of grains such as brown rice, wild rice, barley, oats, farro, and quinoa. Potatoes with the skin are also beneficial.
• Use whole wheat flour instead of white or all-purpose flour when baking.
• Include beans regularly for added fiber and protein.
• Choose fresh fruits and vegetables with the peel/skin instead of juice.
• Drink plenty of fluids—at least 8 cups per day. More fluids may be necessary with higher fiber intake.

Recommended Foods:

Grains: 1 mini bagel, 1 slice whole wheat/pumpernickel/rye bread, 2-inch square cornbread, 4 whole wheat crackers, 1 bran/blueberry/cornmeal/English muffin, 2 tablespoons bran/rice/wheat cereal, 2 tablespoons wheat germ, 1 cup popped popcorn.

Vegetables: ½ cup raw bean sprouts, ½ cup canned beets, ½ cup cooked broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, eggplant, okra, potatoes/sweet potatoes/yams, spinach, kale, turnip greens, winter or summer squash, zucchini, canned tomatoes.

Fruits: 1 baseball-sized apple or ½ cup applesauce, ½ cup canned apricots, 1 banana, ½ cup canned or fresh cherries, 3 dates, 2 medium fresh figs, ½ cup canned fruit cocktail, ½ grapefruit, 1 kiwi, 1 baseball-sized orange, 1 fresh peach or ½ cup canned peaches, 1 fresh pear or ½ cup canned pears, 1 plum (2-inch), ¼ cup raisins, ½ cup fresh strawberries, 1 tangerine.

Fats: 2 tablespoons of almonds or peanuts.

Diarrhea 

Limit foods and beverages that contain sugar, lactose (e.g., milk, yogurt, dairy), fructose, high-fructose corn syrup, and sorbitol. Avoid caffeine and eat small meals or snacks every 3 to 4 hours. Avoid spicy foods if they worsen symptoms.

Recommended Foods:

Dairy: Buttermilk, evaporated skim/low-fat milk, soy milk, yogurt with live active cultures, powdered milk, low-fat and aged cheeses. If lactose intolerant, use lactose-free products and avoid yogurt with nuts or dried fruit.

Grains: Bread, bagels, rolls, crackers, pasta made from white or refined flour, white rice, cream of wheat, refined cereals (e.g., puffed rice, cornflakes) without added fiber. Choose grain foods with less than 2 grams of fiber per serving (check the Nutrition Facts label).

Fruits and Vegetables: Fruit juice without pulp, ripe bananas, melons, canned soft fruits, well-cooked vegetables without seeds/skins, potatoes without skin, lettuce, strained vegetable juice.

Protein: Tender, well-cooked meat, pork, poultry, fish, eggs, soy foods made without added fat, smooth nut butters (if tolerated).

Fats: Include oil, butter, cream, cream cheese, margarine, mayonnaise, and salad dressings.

Heartburn/Reflux

• Exercise at least 3-4 times per week.
• Wear loose-fitting clothing.
• Avoid smoking.
• Elevate the head of your bed by 6 to 9 inches using a foam wedge (stacking pillows is not effective).
• Wait at least 3 hours after eating before lying down.
• Eat small meals every 3 hours.
• Eat in a calm, relaxed environment and sit while eating.
• Go for a walk 20-30 minutes after meals to aid digestion.

Foods to Avoid:

• Peppermint, spearmint, and their teas.
• Chocolate.
• Alcohol.
• Caffeinated beverages (e.g., regular tea, coffee, cola, energy drinks).
• Decaffeinated coffee and tea.
• Pepper.
• High-fat foods: whole milk, cream, high-fat cheeses, high-fat yogurt, chocolate milk, cocoa, fried meats, bacon, sausage, processed meats (pepperoni, salami, bologna, hot dogs), deep-fried foods, pastries.
• Large amounts of nuts and nut butters.
• More than 8 teaspoons of oil, butter, or shortening per day.
• Any fruits or vegetables that trigger symptoms (varies by individual).

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