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Find prebiotic foods that can help boost your gut health, and avoid processed foods or foods high in sugar and saturated fat.
Stay hydrated to feel fuller longer and aid digestive health.
Providence nutrition experts say it is best to reset your diet naturally and to be cautious about trying fad or detox diets.
If you’re feeling a little bloated and tired, now might be a great time to reset your diet. Here are some helpful tips and healthy foods you can add to your plate to start feeling better.
Drink that H20
Staying hydrated can help you feel healthy all around. When it comes to your diet, water can help you better digest food and keep your bowel movements regular. Plus, it helps you feel full longer, so you’re not reaching for the snack drawer as often.
The amount of water you need to drink depends on many different factors, including your activity level, environment, and overall health. In general, aim to drink according to your thirst — for some people, that may be eight, 8-ounce glasses of water every day, for others it may be more or less. Once you feel thirsty, you may already be dehydrated. Talk to your doctor about the right amount of water for you.
If you’re having trouble staying on top of your hydration, try purchasing a water bottle with measurements on the side, so you can track how much you’re drinking. You can also try downloading a water drinking tracker app on your phone.
Charge up on prebiotics
If you've eaten a lot of meat lately, you may want to use some plant-based protein for your meals. This can add more natural fiber, which improves digestion and helps with regular bowel movements.
Fruits and vegetables that serve as prebiotics — such as artichokes, beans, asparagus, wheat bran, bananas, and pears — can also act as prebiotics. A prebiotic is a type of fiber that can help good bacteria grow in your gut, and a healthier gut may help keep you safe against infection as well as reduce cravings for junk food.
If you’re looking for inspiration on where to start with veggie-friendly meals, try these vegetarian dishes that even carnivores will love.
Incorporate natural probiotics
Live, healthy bacteria known as probiotics live in your digestive tract and keep your intestinal tissue healthy. They can also help boost your immune system and fight off viruses.
If your diet has been heavy with sugar, fat, and sodium, probiotics can help get your body back on track and keep you healthy. Foods that contain live and active cultures can provide the most benefit, including yogurt, kefir, and buttermilk, as well as freshly made fermented foods like kimchi, sauerkraut, and kombucha.
Stick to natural sugars
It’s time to “just say no” to cookies, fudge, and other treats sweetened with refined sugar.
If your sweet tooth is causing trouble and you can’t kick the sugar habit cold-turkey, try creating desserts and snacks that feature natural sugars like raw honey or maple syrup. You can also make sure you have lots of fresh fruit on hand for a sweet, healthy treat.
Spice it up
If you eat prepared food, order take-in, or eat in restaurants frequently, you'll want to check if these dishes are salt-heavy. Comfort foods we make at home such as mac and cheese can also be loaded with sodium.
Instead of piling on more salt try swapping it out for spices like chili powder, allspice, ginger, or coriander. Reducing the amount of salt in your diet can lower blood pressure and your risk for heart disease, as well as help you feel less bloated. Plus, spices like cayenne pepper have also been shown to help with digestion and may help burn fat.
Add some whole grains
If you’re feeling sluggish, whole grains — such as brown rice, oatmeal, quinoa, whole wheat bread, and whole wheat pasta — can help you start to feel better.
How do whole grains help you feel better? First, they’re loaded with natural fiber, which can help with digestion and lower blood pressure. They also contain lots of vitamins — including vitamin B, thiamin, magnesium, and riboflavin — which can help boost your metabolism and your immune system.
Should I start a ‘detox’ diet?
While many people may look to fad diets and “detox” regimens, the truth is these plans don’t work for everyone and may do more harm than good.
Before starting any diet changes, be sure to talk to your doctor or a registered dietitian. They will be able to guide you in the right direction and help you come up with healthy habits that you can stick to long-term.
Find a doctor
If you’re looking for ways to get your nutrition back on track, talk to your doctor. You can find a primary care doctor or Providence nutritionist using our provider directory. Through Providence Express Care Virtual, you can also access a full range of healthcare services.
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This information is not intended as a substitute for professional medical care. Always follow your healthcare professional’s instructions.
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