If there’s anything more uncomfortable to discuss than digestive and gut-health issues, it’s the astounding numbers of Americans these issues affect. According to the National Institutes of Health, about one in five Americans suffers from digestive diseases, including GERD- style heartburn (65 million prescriptions per year), constipation (63 million cases), Irritable Bowel Syndrome (15 million cases) and Crohn’s Disease (1.8 million prescriptions).

And these are just the straight-up diseases. Everyone knows someone who has complained of digestion woes and whose life has been radically improved by eating a gluten-free diet. And that’s not even considering those who are diagnosed with celiac disease, for whom consuming gluten can lead to a range of uncomfortable complications. If you think you may have a gluten issue, the latest recommendation from the American Medical Association, as of August 2017, is to get screened for celiac disease since doctors cannot distinguish the disease from the lesser sensitivity because symptoms are similar. Also, once you start a gluten-free diet, testing for celiac disease is no longer accurate.

Heartburn is another digestive- health issue that can be ameliorated by eliminating certain triggers. Gravity is a primary cause—so don’t lie down after a meal! Other common triggers include fried foods, spicy foods, chocolate, carbonated beverages, alcohol and coffee.