HEALTH SQUAD GUT CHECK

Gut check

Bloating, constipation, cramps— whatever’s ailing you, our pros have solutions. by ALYSSA SHAFFER

The nutrition expert says… Get your fill of fiber

When your stomach hurts, you may want something simple, like white pasta or rice. But to help get your system back on track, you should eat foods that are rich in fiber. Fiber adds bulk (so your bowel movements are easier to pass) and also absorbs water to minimize diarrhea. A recent study found that a high-fiber diet encourages the growth of healthy bacteria in the gut, helping to reduce inflammation and keep things moving. The Institute of Medicine recommends women consume 25 g fiber a day. It’s best to spread out your fiber intake rather than bunch it up in one meal, which could actually worsen symptoms. To distribute it throughout the day, try adding high-fiber fruits like pears or apples to whole-grain cereal, have a salad or lentil soup for lunch, and eat

Up to 1 in 5 Americans have IBS, but less than one-third of sufferers consult their doctor for a diagnosis.

whole-wheat pasta or couscous with high-fiber vegetables (broccoli or zucchini) for dinner. And to help fiber do its job, drink plenty of water. Carry a reusable water bottle with you so you remember to sip.

JEANNIE GAZZANIGA-MOLOO, PhD, RDN, spokesperson, Academy of Nutrition and Dietetics, and nutritionist, Sacramento, CA

Fiber is good for your ticker, too! (High intakes are linked d to a lower risk of heart disease.)

The psychologist says… Take a deep breath before you eat Breathing slowly before digging in sets the stage for easier digestion. When we’re tense, stress hormones spike, and these same hormones can disrupt the digestive process. To counter this, sit at the table and take four deep breaths, filling your belly and lungs with air, then fully exhaling each time. This automatically triggers your body to relax.

The GI doctor says…

Figure out what might be wrong

The symptoms of gastrointestinal (GI) problems—bloating, constipation, diarrhea—can point to different conditions. To find relief, ask yourself:

DO YOU FEEL BETTER AFTER GOING

TO THE BATHROOM? You might be suffering from Irritable Bowel Syndrome (IBS), a condition marked by pain across the abdomen along with symptoms like diarrhea and/or constipation. Often, you’ll feel better immediately after a bowel movement.

DO YOU HAVE A LOT OF DIARRHEA?

You may have Small Intestinal Bacterial Overgrowth (SIBO). SIBO is caused by an abnormally high amount of bacteria in the small intestine.

DO YOU FEEL WORSE AFTER EATING

WHEAT OR DAIRY? You could have an intolerance to gluten (a protein found in wheat, rye and barley) or be unable to digest the lactose in dairy. LAUREN B. GERSON, MD, associate professor of medicine & gastroenterology, Stanford University School of Medicine

Deals and freebies that boost your well-being and keep more money in your pocket. by ERIN QUINLAN WAYS TO SAVE on health 12

1FITNESS FIND A FREE YOGA CLASS September is National Yoga Month, and more than 1,600 studios nationwide offer a complimentary week of classes. Search for participating locations at yogahealthfoundation.org.

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Lauren Hard, Teaneck, NJ I prefer to work out at home, but I can’t afford fullprice equipment, so I search Craigslist for secondhand deals. I found a barely used elliptical machine for $300—more than $700 off the retail price. Wear comfy clothing so you can test the equipment, and bring a friend to help lug it home.

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10 HEALTHCARE RETHINK YOUR INSURANCE PLAN

Set aside an hour to review your options to find a plan that matches your current needs. If you’re in good health, for example, a high-deductible plan with a lower premium might save you money without affecting care (especially since the Affordable Care Act mandates that new health plans cover preventive services such as checkups, mammograms and obesity counseling, as well as certain medications, for free). Visit hhs.gov/healthcare for more information.

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FITNESS

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Heather Stephens, Roscoe, IL Over the years, I’ve spent lots of money on commercial diet programs—one cost $15 a day, the monthly equivalent of a car payment! Then I downloaded a free smartphone app called Lose

It!, which allows me to set goals, track calories, log exercise sessions and keep tabs on my weight. I’ve lost 22 pounds so far without paying a penny.

Find even more healthy savings tricks in the tablet editions of this issue. Go to my.womansday. com to subscribe.

12 MEDICATION GET LOW-COST PILLS Fill out a quick questionnaire at pparx.org to learn if you might qualify for free or reduced-cost medications. The site analyzes criteria like age and income to search for a prescriptionassistance program.

SOURCES: Suzy Cohen, RPh, author, Drug Muggers: Which Medications Are Robbing Your Body of Essential Nutrients—And Natural Ways to Restore Them. Elizabeth Lombardo, PhD, clinical psychologist, author, A Happy You: Your Ultimate Prescription for Happiness. Jessica Matthews, exercise physiologist, American Council on Exercise. Andrea Woroch, consumer savings expert.