How do I do this if I cant afford alternatives.
Olive Oil, Beef Tallow or Coconut Oil are pretty safe oils. From what I gather and not very expensive when compared to seed-based oils like Canola, Corn, Cottonseed, Sunflower, and other processed vegetable oils (which are often found in packaged foods).
If you can't buy a prebiotic supplement, they are contained in various goods (bananas, apples, onions, garlic, leeks). You can also get probiotics in fermented vegetables like sauerkraut and kefir (from milk or coconut milk).
Ginger tea is very inexpensive and helps with digestion, bloating, and constipation.
How you eat is just as important as what you eat.
If you can't make any sudden changes then what will cost you zero dollars and improve your digestive health is eating your meals very slowly. Digestion starts in the mouth. And the best thing you can do is chew each morsel of food
20-30 times per bite before swallowing. Eating until you implode is not advised either. Do not cave to the cultural pressure to eat everything on your plate. Stop by the time you're
70% full. These are very small changes but they should at least help with digestion.
Diaphragmatic breathing also helps. It costs you nothing to learn how to breathe (not from your chest but from your diaphragm). The reason I mention it is because it reduces abdominal pain, bloating, and constipation. It's also good to deep breathe before a meal in an effort to get your body into a parasympathetic (restful state) as opposed to a sympathetic state (which is stressed).
Any that you recommend and do you take them daily?
For digestive enzymes and probiotics, they are very widely available. You can get them anywhere (online) or from a health food store. My advice is to get one that is time-released and won't dissolve in the stomach for probiotics.
I use
Enzymedica (a digestive enzyme) for digestive support. Another brand I use that contains prebiotics and probiotics is
Intelligent Labs 50 Billion CFU Probiotic with Prebiotics. I prefer this supplement because it doesn't contain fillers and preservatives, nor does it have cheap generic strains, and it is affordable compared to other brands.
