Digestion & gut 
Digestive issues: practical food guidance
Bloating, reflux, constipation… Here is simple, evidence-aligned food guidance to better understand your symptoms and adapt your everyday eating.
Gabriela Ferent, qualified dietitian · affiliated with the CNS
3 min read
5 June 2024
The most common digestive issues
Digestive issues affect a large part of the population. Here are the most common ones:
Bloating and gas
Acid reflux (GERD)
Constipation
Diarrhea
Bloating: causes and solutions
Foods to avoid
Un-soaked legumes
Cruciferous vegetables if sensitive (cooking or fermentation greatly reduces gas-causing compounds)
Artificial sweeteners
Fizzy drinks
Simple dietary measures
Fennel or mint infusions
Caraway seeds
Abdominal massage
A walk after meals
Acid reflux (GERD)
Diet tips
- • Avoid large meals
- • Limit acidic foods
- • Cut back on coffee and alcohol
- • Eat slowly
Supporting measures
- • Aloe vera juice
- • Chamomile
- • Baking soda (occasionally)
- • Raise the head of the bed
Constipation: gentle solutions
Fiber-rich foods
Prunes and figs
Leafy green vegetables
Ground flax seeds
Whole grains
Hydration and movement
1.5–2 L of water per day
Warm lemon water in the morning
Regular physical activity
Circular abdominal massage
14-day digestive reset program
Week 1: simplify and settle
Reduce processed foods
Favor cooked vegetables
Drink digestive herbal teas
Eat in a calm setting
Week 2: reintroduce gradually
Reintroduce raw vegetables
Test legumes, starting with very small portions (2–3 tablespoons)
Watch for reactions
Keep a food journal
Your digestive system is unique
Every digestive system is unique. It's important to identify your own triggers and adapt your diet accordingly. See a professional if issues persist.
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