While each person's body is different, there are several modifications that will benefit practically everyone.
It’s important to remember, though, that modifying your diet should be done gradually to minimise symptoms like nausea and bloating.
Consider how you’ll feel in a few months and begin incorporating some of the tips below gradually. The majority of people who consume a Western diet are deficient in fibre.
Switching to whole foods is one of the simplest methods to increase your intake. So, instead of white bread, opt for whole grain bread. If you cook a lot of rice, try switching to brown or black rice, or whole meal pasta if you like pasta. Whole grain foods also take longer for your body to digest, so you’ll feel fuller for longer and avoid overeating.
Another area where the majority of individuals fall short is in their fruit and vegetable consumption. Plant-based foods have undeniable nutritional benefits, and the more variety you can include in your diet, the better. Start small, perhaps with a piece of fruit for breakfast and as a snack, then gradually increase the number and type of veggies you consume to reap the greatest advantages. Five servings per day is the minimum you should strive for, but if you work toward a balanced diet, you should end up consuming considerably more than that.
Beans, dried peas, chickpeas, and lentils are examples of pulses, which are the edible seeds of legumes. People eat very few pulses, with the exception of baked beans. However, they are so simple to incorporate into your diet. If you have the time, soak dried beans, but for a quick fix, toss a tin of chickpeas, black beans, or whatever you like into most dishes for a boost of protein and fibre.
The final piece of advice is to drink plenty of water. You’re probably not getting enough water if you’re suffering headaches, aching muscles, or a dry mouth. It’s better to drink modest amounts of water on a regular basis, therefore keep a bottle of water with you all day. Drinking roughly two litres of water each day is suggested, but drinking more than that is unlikely to create difficulties. Just don’t drink more than a litre in an hour to avoid hyponatremia, which occurs when the body is unable to metabolise water quickly enough.
However, approaching anything as a fast fix is unlikely to last in the long run, so think long-term and make long-term decisions.