In the United States, 60 to 70 million people are affected by digestive disorders, including heartburn, irritable bowel syndrome, diverticulosis and many more.
These conditions can range from mild to severe symptoms such as gas, bloating, cramps, diarrhea and/or constipation. Quick relief can be found in places aside from the medicine cabinet. Here are a few to try:
• De-stress. This seemingly simple tip can do wonders in calming the digestive tract. Try some deep breathing or yoga, go for a walk, or read a book to not only relax your mind, but your body as well.
• Don’t chew gum or use straws. Chewing gum and drinking out of straws introduces extra air into the digestive tract. This can contribute to burping, gas pains and bloating that will only prevent you from feeling relief.
• Sweeten naturally. Artificial sweeteners and sugar alcohol are common culprits in worsening digestive symptoms. Individuals can significantly reduce their discomfort by ditching the Splenda and Erythritol and sticking with refined sugar.
• Take probiotics. Probiotics are healthy bacteria that strengthen the digestive tract to allow it to function more efficiently, as well as protect from “bad” bacteria.
Warm Peaches with Greek Yogurt and Cinnamon
Makes 1 serving
• 1 peach
• 1 teaspoon granulated sugar
• 3/4 cup plain non-fat Greek yogurt
• 1 teaspoon honey
• 1/2 teaspoon cinnamon
Preheat oven to 400 degrees.
Cut peach in half and discard the pit. Sprinkle sugar over the peaches and toss. Each peach should be slightly coated.
Arrange peaches in a baking dish with the insides facing up. Bake for 30 minutes or until you see the peaches begin to brown and the juices caramelize in the dish.
While the peaches are baking, scoop Greek yogurt into a small mixing bowl. Add honey and cinnamon and stir well.
When the peaches are done, top with yogurt and serve.
Nutrition information per serving: 171 calories, 0.2 grams fat, 26 grams carbohydrates, 19 grams protein, 80 milligrams sodium, 2 grams fiber
Emily DelConte, Kali Garges, Amy King, Kelly Markiewicz and Meghan Martorana write this column and are registered dietitians at EVOLUTION — Nutrition Counseling by Dietitians in Bristol, East Greenwich, Newport and Providence. They adapt the recipes from public domain or copyright-free recipes.