Healthy Digestive Meal Plan

A healthy digestive meal plan consists of foods which prevent constipation and promote regular and healthy bowel movements. Constipation is a notable issue as it is a common problem that is preventable with appropriate foods and a healthy lifestyle. Constipation reduces stool weight, which is associated with higher levels of colon cancer, according to a study in the December 1992 journal "Gastroenterology."

Fiber

Fiber is important to a healthy digestion meal plan. The Harvard School of Public Health recommends a minimum of 20 to 35 g of fiber each day. It goes on to discuss the connection of high fiber diets to reducing risk of cancer, heart disease, type 2 diabetes and diverticular disease. A combination of soluble and insoluble fiber will assist you in meeting your daily needs. Items to include on your meal plan include soluble fiber such as oats, oatmeal, oat bran, legumes, nuts, seeds, lentils, dried peas, beans, apples, pears and blueberries. Sources of insoluble fiber include whole wheat bread, barley, couscous, bulgur, whole grain cereals, seeds, carrots, zucchini and tomatoes.

Fluids

To go along with the fiber on the meal plan, you should also include adequate fluid on a daily basis. Water is an important component to the entire digestion process as the stool absorbs water throughout the small intestine and colon. Otherwise, the stool becomes dry and hard, contributing to constipation. The Institute of Medicine recommends men consume 13 cups of water and women nine cups per day.

Triggers

Most people have certain foods they know they are unable to digest or cause them digestive distress. Avoiding your known triggers will promote healthy digestion and prevent constipation, gas, bloating and diarrhea. Some triggers are nonmodifiable, such as lack of needed digestive enzymes, celiac disease or a food intolerance, explains "Today's Dietitian." These types of triggers can hamper digestion significantly and require individualized nutrition therapy to relieve symptoms associated with these triggers.

Probiotics and Supplements

In some situations, extra help with digestion is necessary and this is where probiotics or a supplement may be beneficial for your healthy digestion meal plan. Probiotics assist with provision of additional bacteria in the gut to break down food. Fiber supplements are useful if your stomach remains constipated despite efforts with using food without success at regular bowel movements. Joanne Slavin, Ph.D., R.D., recommends attempting healthy digestion with food first, then trying assistance with probiotics and supplements. Slavin encourages the use of registered dietitians in promoting healthy digestion, as they understand how healthy digestion and absorption occurs.