*Note: This is general information. Always consult your medical professional on these topics
Here are some “quick tips” related to digestion:
Cook Your Veggies: Foods such as broccoli, cauliflower, and lettuce can be hard to digest. Start with cooked veggies, as they are easier to digest. As your toleration increases reintroducing some raw veggies is fine.
Nuts and Seeds: Some people are sensitive to increases in nuts and seeds. Assess your tolerance gradually.
Artificial Sweeteners: Several artificial sweeteners can create a digestive upset. Others can have a laxative effect. Work to limit their place in your diet.
Dairy and Lactose: If you’re unaccustomed to dairy it could be a source of irritation.
Gluten: If you have gluten sensitivity and have recently added it back into your diet, it could be a source of digestive upset. Try selecting from food options with low gluten (or gluten free) to see if it makes a difference.
Constipation: Often defined as having a bowel movement less than 3 times per week, this can be troubling for dieters. Constipation is more common on restrictive or lower carbohydrate phases. Adding additional carbohydrates for a time may be necessary. Adding a Post Workout or Energy snack built from foods high in fiber is one way to do this. If you’re concerned that constipation might become a bigger problem, ensure that you’re drinking adequate water and getting adequate fiber. Avoid foods known to be binding such as cheese and select from high fiber vegetables. If you need more fiber, select from foods that are known to be high in fiber such as fruits and vegetables. Some people find supplementary fiber helpful. Make certain you are getting plenty of water if you supplement with fiber. Always speak with your doctor if issues persist.
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