Say goodbye to stomach stress with these diet tips by Melissa Walker for iVillage

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Stomach problems have become a leading health complaint among Americans, especially women. We pop Tums like candy and take all sorts of pills to relieve heartburn, indigestion, gas and acid reflux. It doesn't have to be that way, says Sorai Stuart, PhD, ND, author of Nutrition for Your Body, Mind & Spirit

"Certain foods, when mixed together, create digestive problems which can lead to health issues," says Dr. Stuart. "But if you know how to combine your foods, you'll eliminate ulcers, indigestion, heartburn, nausea and a whole host of other ailments."

Dr. Stuart has put together five rules of eating that she says will have you feeling better instantly. "Any one of these changes will improve your health," she says.

1. No more meat and potatoes
"Avoid mixing animal proteins and grains or starches," advises Dr. Stuart. "The body uses different enzymes to break down proteins than it uses for grains and starches, so when you mix them together, there is a discomfort." Instead of beef and yams, try meat with veggies and skip the starch or eat it with a separate, no-meat meal.

Making your body's digestive process more straightforward is effective, says Eileen Silva, PhD, coauthor of A Healthier You! "Most people who struggle with weight have poor gut function. Simplifying the way you eat can help," Silva says.

2. The fruit stands alone
"Fruits are a fast-digesting food," says Dr. Stuart, who says some of her patients come to her saying they have allergies to certain types of fruit. "I ask them when they're consuming the fruit, and they usually are having an apple or banana after a meal, which means it's mixed up with all these other foods in your stomach and its digestion is slowed." She recommends eating fruit at least half an hour before a meal or as a snack between meals.

Wellness coach Jennifer Tuma, creator of the interactive DVD Diets Don't Work, believes eating fruits only from our native region can also help. "Our bodies are designed to digest food that's indigenous to the land around us," she says. Dr. Silva stresses that fruits are a great between-meals snack to keep blood sugar levels stable and deter overeating when mealtime rolls around.

3. Don't drown your food
Downing a glass of water half an hour before a meal is a common tip to keep you from eating when you're not really hungry, and Dr. Stuart says that it's a great idea — especially because she advises against drinking beverages during mealtime. "Chewing sends the signal that food is coming," she says. "When that's followed by a slug of liquid, the body is confused, and it can cause discomfort."

Silva recommends drinking 20 to 30 minutes before you eat. "Drinking during a meal can flush away digestive enzymes," she says. "If you really want to have a beverage with a meal, I recommend taking a digestive enzyme supplement."


4. Put away the bread and butter
"Most people overload on grains and dairy," says Dr. Stuart. As a result, our bodies cannot utilize all of what we're consuming. She asks her patients to give up dairy and grains for 10 to 14 days and see how they feel. "They start to feel great in a few days," says Stuart. "Stomach pain and discomfort go away — they have more energy, they sleep better and they lose joint pain and headaches." Then Dr. Stuart slowly introduces the food groups back into patients' diets. "The bottom line," she says, "is that we should be eating more veggies than any other food group."

Tuma warns that people should be aware of possible side effects like fatigue or mood swings that can come with a big diet change. "While there are benefits to detoxing, you should be educated as to what to expect," she says.

5. No more bubbles
"Carbonation is a bloat," says Dr. Stuart. "Adding gaseous elements to your body has a bad effect on your heart, liver and gall bladder — not to mention it's a real irritant to the abdominal area." What to drink: fresh vegetable juice, water, diluted fruit juices and herbal teas, according to Dr. Stuart. Any wine? "Once in a while," she says. Phew!