The Best Foods to Eat With a Touchy GI System

Gastrointestinal sensitivity, or a sensitive stomach, is a problem that could indicate several disorders. Typically in disorders such as irritable bowel syndrome (IBS) or chronic indigestion, there isn't much you can do medically to treat or cure your stomach problems. But you can find relief and even reduce many of your gastrointestinal symptoms by eating certain foods and maintaining a healthy diet.

Water

• Water aids in proper digestion.

  Drink eight to 10 glasses of water each day to improve intestinal health. Water helps to relieve constipation because it helps the digestive fibers in your stomach do their job effectively.

Carbohydrates

• Rice is easily digested and doesn't form acid.

  If your gastrointestinal symptoms include gas and bloating, foods that are easily digested and either low-acid or non-acidic will help. Foods that are high in carbohydrates digest easily and don't form acid in your stomach. Rice, bread and pasta are rich in digestible carbohydrates.

Magnesium

• Halibut contains magnesium, which helps relieve a sensitive stomach.

  Foods rich in magnesium might help relieve your sensitive stomach. Magnesium prevents the stomach from secreting too much hydrochloric acid, which causes a lot of stomach issues. Foods like leafy green vegetables, black beans and fish like halibut are sources of magnesium.

Insoluble Fiber

• Popcorn is a snack that can relieve symptoms like gas and diarrhea.

  Fiber exists in two types -- soluble and insoluble -- and every plant food has some of each. The key to gastrointestinal health is to eat a balance of the two. Insoluble fiber doesn't dissolve in water, and because colon bacteria doesn't act on it, it doesn't create colon gas. Insoluble fiber holds water within the colon which promotes larger stools and creates regularity in your bowel movements. If your stomach issues include gas and diarrhea, you should increase your insoluble fiber intake. Whole-wheat bread, wheat bran, whole grains, nuts, popcorn, brown rice, and fruits and vegetables (particularly the skins) are sources of insoluble fiber.

Soluble Fiber

• Prunes contain soluble fiber, which will relieve constipation.

  Soluble fibers create gas because they are fermented by the colon bacteria. If your stomach issues include constipation and irregular bowel movements, you'll want to increase your soluble fiber intake. Foods like oats (cereal, muffins, etc.), apples, oranges, grapefruit, pears, prunes, concord grapes, peaches, beets, carrots and cereals containing psyllium are sources of soluble fiber.

Prebiotics

• Bananas contain prebiotics, which are important to gastrointestinal health.

  Prebiotics promote good bacteria in your colon and aid in maintaining a healthy gastrointestinal system. Oatmeal, flax, barley, whole grains, onions, green vegetables, berries, bananas and legumes are natural sources of prebiotics.

Tips

• Common symptoms of a sensitive stomach include gas and bloating. You should avoid foods that will form gas like milk and dairy products, baked beans, cauliflower, cabbage, broccoli, corn, wheat and oats.

  Eating large meals may cause cramps and diarrhea, especially if you suffer from irritable bowel syndrome. Instead of three large meals each day, opt for four or five smaller meals to reduce or relieve these symptoms. "See reference 4"

  Keep a food diary to identify foods or factors that bring on gastrointestinal symptoms, and make changes to your diet like eliminating foods that seem to cause these problems.

  Stress is often a contributor to a sensitive stomach. Learn stress management and relaxation techniques, which may alleviate some of your symptoms.

  High fiber foods are often recommended for a healthy gastrointestinal system, but some digestive disorders may be irritated by certain fibers. Check with your doctor before switching to a high-fiber diet to make sure you won't worsen your symptoms.