f you eat, there's a good chance you've experienced gas, diarrhea, constipation, and heartburn at least once. Although they might seem to be a fact of life, the truth is they don't have to be and, if left untreated, they could develop into more serious conditions. If you experience these problems on a daily basis, you should see a doctor about your symptoms. Following are some common tummy troubles and ideas for dealing with them.

Gas Pains

When gas gets trapped in the intestines it can be very painful. It often results from eating gas-forming foods without drinking enough water, eating foods that your body is sensitive to such as artificial sweeteners or fat substitutes, or even going too long without eating. If you suspect that something in your diet is causing your gas pains, use a food journal to help identify and remove suspect foods. After meals, try drinking a cup of peppermint tea or chewing on 1/2 teaspoon of fennel seeds to prevent gas. To treat trapped gas, try these two gentle twisting and bending stretches to force the air out:

1. Sit sideways in a chair with a low back, feet planted on the floor under your knees. Close your eyes and take deep, calming breaths. Sit up tall and as you exhale, turn towards the back of the chair and take a hold of it. Inhale into your ribcage. As you exhale, twist your torso and head further towards the back of the chair. Go deeper into the twist with each exhale, but not beyond your comfort zone. Hold the pose for several breaths, gently release, and repeat on the other side.

2. Sit as described above. As you inhale, lift your chest and sit tall. As you exhale, gently roll your torso over your lap, bending from the hips and leading with your chest. Allow your head and arms to hang down freely and take a few relaxing breaths. Gently roll up to the starting position on an inhale. Repeat 4-6 times.

Constipation

Constipation is more common than you would ever imagine. The solution tends to be rather simple: eat more fiber-rich foods, drink plenty of water, and exercise. Starting the day with a bowl of high-fiber cereal (at least 8 grams per serving), such as General Mills Fiber One or Kashi Good Friends gets things moving early on in the day. An adequate amount of water is essential for stool formation, especially if you increase your fiber intake. Try to drink at least 64 ounces a day. Exercise helps tone the muscles in the digestive tract and relieve stress (stress makes muscles tense). Running and yoga can both help relieve constipation. Try the first twisting exercise described above. A fiber supplement made from psyllium, like Metamucil, can help by acting as a bulking agent. Take it with lots of water.

Diarrhea

Friendly bacteria called probiotics can help colonize the gut with bacteria that aid in digestion and nutrient absorption and can prevent and relieve diarrhea and gas. Many good quality yogurts, such as Horizon Organic, contain probiotics, as does Dannon Actimel, a new dairy-based beverage. A cup of herbal blackberry tea might also help by firming the intestinal lining. And don't forget to drink plenty of fluids to prevent dehydration.

Heartburn

If your heartburn occurs more than twice a week, it may be acid reflux or GERD, a serious condition that can also includes symptoms of burping, nausea, coughing, and a sour taste in the mouth. There are many things you can do to prevent and treat GERD that will also help with occasional bouts of heartburn. First, examine your eating habits. Eating too quickly and eating fatty, spicy, and acidic foods are common triggers, but everyone seems to be irritated by different things, so use a food journal to identify your irritants. Caffeine, alcohol, peppermint, garlic, and dairy products are additional suspects. Overeating can force acid from the stomach into the esophagus, so try eating smaller meals and eating more frequently. Losing extra weight in your abdomen will help relieve pressure, too. After eating, wait 2-3 hours before lying down, and try elevating the head of your bed so that your whole upper body is at an angle, and sleep on your left side. Drinking chamomile tea throughout the day may help soothe the stomach and esophagus. Smoking can have the most influence on GERD, so if you smoke, try to quit. Finally, stress can really irritate your digestive tract. Try relaxation techniques like deep breathing and meditation, or even walking or yoga — whatever helps you feel more peaceful inside. Use the stretches described above and add "corpse pose". Lie flat on your back with your feet slightly apart, arms at your sides with palms facing up. Close your eyes and as you slowly inhale, expand all sides of your belly. As you slowly exhale, contract your belly. Pause and repeat 20-30 times.