What Your Gut Really Wants

Usually, your intestines are fairly kind, holding their tempers until there's truly a nutritional emergency ("Yo. Slow down on the chili dogs, will ya?"). Gastrointestinal (GI) discomfort is the intestines' way of asking you to be more attentive in the future.

Among the best ways to keep your GI system blissed out is to feed it fruit, vegetables, and whole grains.Of course, their fiber keeps things on track. But fiber doesn't do it all. Other compounds in these foods, called prebiotics, are like the stage managers of Broadway shows: They don't get top billing, but they're essential to keeping everything running smoothly. Prebiotic carbohydrates are a type of nondigestible fiber that prompts the growth of healthy, keep-you-regular probiotics. Probiotics are bacteria that you want, and they may also protect your bowels from toxins and infections (including traveler's diarrhea). You've seen them advertised in yogurt. If you want extra probiotics, though, the best are in spore form (available in capsules). These make it through the acid in your stomach and survive to actually do you (and not mainly the yogurt company) some good.

Prebiotics are plentiful in produce and grains, including bananas, berries, asparagus, garlic, wheat, oatmeal, barley, flaxseeds, tomatoes, Jerusalem artichokes (just beware of elevator-clearing gas with these), onions, chicory, greens, and legumes.

Other ways to stay comfortable and regular:

• Stay hydrated. You'll know you're drinking the right amount when you don't feel thirsty and when your urine is nearly clear.
• Get active. When your body moves, other things get moving, too. You don't need an Olympic routine: Chi-gong, tai chi, Pilates, walking -- your intestines love the activities you enjoy.