- Eat smaller and more frequent meals without increasing overall calorie intake. Don’t forget to have breakfast and avoid large meals at night. The last meal should finish no later than 2 hours before bedtime.
- Select lean meats such as skinless chicken, turkey, or lean cuts of beef, pork or lamb.
- Include more high fibre protein sources like legumes, plain nuts and seeds.
- Consume products that contain prebiotics and probiotics such as active culture yogurt, kefir, bananas, whole grain breads, asparagus, prebiotic and probiotic supplements.
- Include foods rich in fibre for optimal general health and function of the colon, you should aim to consume between 19 to 30 grams of fibre (depending on age) from a mixture of fruits, vegetables, legumes, and whole grains 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-richer artificially sweetened beverages such as pop and fruit juice
- 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
Consult your Health Care Provider for specific strategies to meet your personal needs.
For information and education purposes, not intended to replace the advice of a Health Care Professional.