No matter how old you are, watching fireworks on a warm summer evening is always a delight. Unfortunately, the typical 4th of July fare can be tough on a sensitive digestive tract. To ensure that your system stays quiet so that you can enjoy the show, I offer you the following tips:
Enjoy the Abundance
Summer is filled with many wonderful treats, not the least of which is the variety of fresh fruits and vegetables. Take advantage of this opportunity to add some healthy fiber to your diet. Just make sure that the fruits and vegetables you choose are those that you have not had difficulty tolerating in the past.Go Lean
If possible, pass on those Fourth of July mainstays of hamburgers, hot dogs, sausage and fried chicken. These fatty, greasy items may trigger and strengthen the body's natural gastrocolic reflex and result in strong intestinal cramping. Your body will thank you if you choose leaner cuts of meat, such as grilled chicken, steak or pork.Avoid Infection
Summer barbecues too often set the stage for an increased risk of food poisoning. Besides experiencing severe and possibly fatal intestinal symptoms, it has become increasingly clear that experiencing an acute bacterial infection puts a person at risk for developing a chronic case of irritable bowel syndrome (IBS). In order to avoid foodborne infection, it is essential to:- Wash all fruits and vegetables in warm, soapy water.
- Keep food well chilled prior to cooking and serving.
- Cook all meat thoroughly.
- As soon as possible, return all uneaten food to the cooler or refrigerator.
Stay Hydrated
It is easy to become dehydrated when enjoying summer activities, as your body perspires in an effort to maintain a healthy body temperature. Your colon will kick in to help by drawing water away from the stool. Unfortunately this can lead to an uncomfortable state of constipation. You can head off this problem by drinking plenty of water. Keep your caffeine and alcohol intake to a minimum, as both of these substances have the potential for being GI irritants. The same goes for diet soda, since carbonation and artificial sweeteners may contribute to gas and bloating.Scope out Bathroom Access
One downside of the great outdoors can be the limited access to restroom facilities. To keep your GI system nice and quiet, it is important to remain as relaxed as possible. Make sure that you know ahead of time where the closest bathrooms can be found. If you begin to experience a strong need to get to the restroom quickly, take some deep breaths and remind yourself that your body is well trained to hold things in until you are safely seated on the toilet.Sources:
Garcia Rodriguez, L. & Ruigomez, A. Increased risk of irritable bowel syndrome after bacterial gastroenteritis: cohort study. BMJ 1999 318:565-566. Safe Food Handling Fact Sheet: Barbecue and Food Safety. U.S. Department of Agriculture Food Safety and Inspection Service.
