Eat smaller and more frequent meals without increasing overall calorie intake. Don’t forget to have breakfast and avoid large meals late at night. The last meal should finish no later than 2 hours before bedtime
Select lean meats such as chicken, turkey, or lean cuts of beef, pork or lamb
Try to eat fish 3 to 5 times a week
Consume products that contain pre and probiotics such as yogurt, kefir, bananas, whole grain breads and honey
Include foods rich in fibre: For optimal general health and function of the colon, you should aim to consume about 20 to 30 grams of fibre from a mixture of fruits, vegetables, legumes and grains and every day
Avoid foods that are greasy, high in animal fat, and fried
Drink plenty of water each day while decreasing your intake of caffeinated, alcoholic, and sugar-rich or artificially sweetened beverages such as pop and fruit juices
Take your time when eating to chew food slowly and well
Practice a healthy lifestyle: exercise regularly and do not smoke
Maintain a healthy body mass index: aim to achieve your ideal body weight
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Enhancing lifelong health

The Canadian Digestive Health Foundation believes our ability to help establish, enrich and protect a healthy gut microbiota is the key to lifelong health