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Better Digestion – What To Do?

By Charlotte Watts Dip.ION BANT – Nutritional Therapist – www.totalbeing.com

In this article we will not discuss the myriad of conditions that can cause faulty digestive function, but rather give you the tools to positively improve what happens in your gut, which can only benefit you.

Without much ado, we will launch right in as we have lots of really good, practical suggestions.

Occasional digestive problems such as bloating, abdominal discomfort, flatulence, belching, nausea and indigestion can occur in most people from time to time, but if this is a regular occurrence, your body is telling you that you need to make some changes. Although your individual symptoms have their own particular cause, there are several steps you can take to help optimise your digestion and your health. Firstly how you eat and your lifestyle can play as big a part in your digestive health as what you eat:

General Rules for Good Digestion

Take time to eat – chewing is the first and a very important part of digestion. Partially digested food is a major strain on body functions and if it reaches your stomach too quickly there may be insufficient stomach acid prepared to continue the process. Taking your time, chewing thoroughly and pausing between mouthfuls means your digestive system has time to get going in preparation for the incoming meal. You will also swallow less air and enjoy your food more. Appetite and salivation are important parts of digestion; you should satisfy your senses as well as your stomach.

Don’t eat when stressed – digestion is the first body function to be decreased or stopped during stress. This is to direct energy to the muscles as the body expects a real physical danger when stressed. Of course these days our threat is more likely to be emotional or psychological - even worry depletes digestive function. Again, take time, sit down and just eat and enjoy. Digesting food requires a huge amount of energy and if you eat when walking, talking, or even just standing, then you are diverting your energy elsewhere.

Stress management – the advice applies to life in general too, if you are stressed, your body does not consider you in a position to be taking on any long-term projects, even digestion – it is only thinking about the here and now and energy and nutrients will be diverted away from digestive function.

Don’t eat more than you need to - overloading the digestive system means that food is less likely to be digested properly, which can cause fermentation, gas and indigestion.

Don’t drink too much at meals - try to avoid anything more than a few sips of water with a meal. Anything more an hour either side of a full meal can dilute your stomach acid and compromise full digestion. However, it is vital that the body receives 2 litres of water a day for vitality and all system functions. Dehydration may cause loss of minerals, constipation and toxicity that can lead to bloating and headaches. Ideally half of that amount should come from vegetables and fruit, but as we are rarely able to satisfy this amount, drinking bottled or filtered water and herb and fruit teas is essential. Tea and coffee dehydrate the body and any loss should be made up with water.

Exercise – good circulation around the abdomen is crucial for proper oxygenation and nutrient exchange in the gut. It also keeps the muscles that cause peristalsis, the movement of food and waste matter through the gastro-intestinal tract, in good working order, tis helps to prevent constipation, diarrhoea and bloating. Good posture also keeps these muscles toned plus in the correct positions and alignments for optimal digestive function.

Consider food intolerance – a common cause of digestive problems. This is often a reaction to foods most common in our diet and those we crave. Dairy and wheat are frequent “allergens”, but other culprits include tomatoes, citrus, eggs, coffee and gluten in oats, rye and barley. The best way to identify your problem food is to eliminate the suspected item from your diet for 2 weeks, reintroduce it and note any changes.

Avoid refined carbohydrates – such as sugar, white bread, white pasta, cakes etc, as they cause the rapid secretion of acid in the stomach. Because refining takes away beneficial fibre, this can be extra harsh on the stomach, as it is not buffered. Salt, coffee, fizzy drinks, alcohol and spicy foods can irritate the gut. High-fibre foods such as vegetables, beans and whole grains may contribute to improved digestive and provide nutrients that support digestion.

Don’t use antacids – these neutralise the acid in the stomach, interfering with digestion, and simply make matters worse. Some make the stomach produce even more acid once the effects have worn off, creating a vicious circle. For occasional relief, use charcoal tablets – but it is more important to identify the cause rather than eliminate the problem once it has arisen.

Food combining – simple meals are most easily digested. Often we take in a huge range of different foods – several proteins, starches, raw and cooked fruit, vegetables, coffee, alcohol and sweets that rely on different and competing enzymes and digestive processes. Avoid combining fruits with protein or starches. Eat well-balanced meals with plenty of fresh vegetables and wholegrains.

Stomach acid insufficiency – the stomach produces hydrochloric acid to break down proteins, fats and carbohydrates once they enter the stomach. Stress depletes this production and also depletes the very nutrients needed to produce it; vitamin B6 and Zinc. People may also be lacking in these due to poor dietary intake (lack of fish, nuts and seeds) or by eating foods that deplete them such as sugar, refined carbohydrates, caffeine and fizzy drinks. Hydrochloric acid can be supplemented until enough B6 and Zinc is absorbed to ensure the body starts making its own. See the article Give Your Digestion the Best Start Possible.

Digestive enzyme deficiencies – may cause digestive problems if carbohydrates, proteins or fats are not digested properly. These can be taken as supplements. Fresh papaya, pineapple, alfalfa, sprouts and raw foods contain beneficial digestive enzymes.

Dietary recommendations for good digestion

Even including a few of these suggestions can make a vast difference to your digestive function and wellbeing. Build-up slowly and experiment with what suits you best and you will also get a real feel for your own individual digestive likes and dislikes.

Herbal teas are a healthy alternative to caffeine and rehydrate whereas coffee and tea dehydrate; peppermint soothes the digestive tract; fennel alkalises and soothes; most good organic brands sell digestive blends found in supermarkets and health stores

Eat a diet consisting mainly of non-acidic fresh or cooked vegetables such as broccoli, sprouts, cabbage, carrots, celery, garlic, greens, spinach; highly coloured vegetables and fruits such as carrots, sweet potatoes and watercress contain compounds that heal the gut. Fruit can be eaten in some quantity to provide nutrients and bulk out stools, but the highly sweet forms such as dried fruits, bananas, grapes and their juices may cause problems as they are highly concentrated sources of sugar. Dark fruits such as plums, cherries and berries provide good sources of healing plant compound, bioflavanoids. Fruit should be eaten away from protein to avoid fermentation, bloating and gas.

Fresh juices can be helpful, especially with more vegetables than sweet fruit chosen, such as the popular carrot, apple and ginger. Adding cabbage to any combination can help to heal the gut and it actually tastes good with other fruits and veg.

Apples, onions, garlic and green tea contain quercetin, a bioflavanoid which reduces inflammation and helps control food allergies; green tea is a good substitute for black tea and coffee as it contains a fraction of the caffeine, but is a great healer.

Essential fatty acids are important for general gut health and for reducing any inflammation that may be occurring in the gut. Good sources include oily fish: salmon, tuna, mackerel, herring, pilchards, sardines. Seeds such as flaxseed (soaked can help form healing mucilage in bowel), sesame seeds, sunflower seeds, pumpkin seeds, green leafy vegetables are also important. As described above, increase these gradually.

Whole grains; these include brown rice and whole wheat (although if these are too hard to digest, or cause a worsening of symptoms, they should be avoided, especially wheat which has been linked to IBS in some cases). Other sources are oats (which contain lots of soluble fibre), millet (which can be cooked like porridge as an alternative and is high in fibre and in protein), quinoa (can be bought in many supermarkets and can be used instead of rice or couscous).

Fresh herbs such as basil, coriander and parsley all contain aromatic oils that have a calmative effect on the GI tract.

Prebiotic foods help to feed probiotics, the beneficial bacteria in the gut and include chicory, onions, leeks, garlic, beetroot, cabbage and Jerusalem artichoke, eat raw where possible. Raw grated beetroot is particularly good on salads, with grated carrot, courgette, olive oil, lemon juice, turmeric and cumin and fennel seeds – a real digestive combination.

Sauerkraut, lemon, ginger and peppermint tea all help to increase stomach acid production.

Papaya, pineapple and sprouted beans like alfalfa and mixed sprouts contains enzymes to aid digestion.

Cinnamon, cloves, garlic, rosemary, oregano and turmeric all have antibacterial properties and can help keep the gut clean of unwanted problems.

Buckwheat and millet contain nutrilosides that are essential in the detoxification processes of the body.

Brown rice is the most hypoallergenic grain, meaning that it seen to cause the least intolerances in the intestines; it is not usually contaminated with gluten and less pesticides and fertilisers are used in its processing.

Avoid dairy and yeast products, which raise histamine levels and may provoke digestive disorders.

Avoid alcohol, caffeine, fizzy drinks, chocolate, corn, popcorn, additives, preservatives, fried and greasy foods; these are irritating to the digestive tract.

Do not use laxatives to relieve constipation, but psyllium husks (health shop) can be used daily for added fibre that removes toxins before absorption.

Linseeds can help to bulk out stools by forming a protective mucilage which also helps keep the mucosal lining of the gut intact. They are best taken after soaking overnight in just enough water to cover them and then added to porridge, cereal or yoghurt. Alternatively, they can be just knocked back with some water or ground – one or two teaspoons a day is a good amount, but you can experiment, especially if you suffer from constipation or diarrhoea as they are a fantastic laxative, but will also stop diarrhoea by bulking out stools.

Nutritional Deficiencies in Digestive Disorders

Nutritional deficiencies can occur due to poor absorption and can then ironically hinder digestion. Diet and nutrition are also very important as the gut demands a great deal of nutrition and energy to function normally, yet alone when it requires more healing. Specifically:

B complex vitamins: used up quickly by stress, important for proper digestion, deficiency aggravates malabsorption

Essential fatty acids: omega 3 and 6 oils found in nuts, seeds and fish; reduce inflammation, promote healing and support the liver

Amino acids: the building blocks of protein needed for the structural integrity of the gut lining; glutamine fuels the cells there and the sulphur forms increase oxygenation and support the liver

Vitamin C: heals the gut, supports the liver and immunity, lowers inflammation, lowers stress

Digestive enzymes: to assist in the breakdown of protein and proper digestion

Zinc: for healing and the immune system

Calcium and magnesium: for calming and correct gut muscle contractions; magnesium taurate is often used as it contains taurine, an important antioxidant (protector) and immune regulator

Probiotics: friendly gut bacteria which help combat dysbiosis or an imbalance where harmful organisms can affect; aids digestion and supports immunity and liver function

5-HTP: helps to produce serotonin, important for regulating gut motility

Lecithin granules: can be added to cereals, yoghurt, porridge, soups or stews; they help break down fats in the liver, promoting good liver function that then reflects in the digestion

Total Being Opinion

We will cover many digestive conditions in our Newsletter Extra, but we just want to give you a comprehensive guide to help you understand what positive steps you can make for optimal digestive function. This is the best first step to addressing weight issues, skin problems, headaches, poor concentration, to name a few.

Building up new factors that aid digestion and trying them out separately is often the best policy, as different people react very differently and your body may need to adjust to change at the rate it chooses. Increasing the amount of beans and pulses that you eat is always a good example – they may cause flatulence in the beginning, but if you build them up slowly, the irony is that they are good for digestion and will ultimately help stop smelly gas!

And just to really ram it home, also remember the importance of good exercise, posture, breathing and stress management in digestive function.

See www.totalbeing.com for a Nutritional Assessment to choose the right diet and supplements to help you get in control of your digestion and health!

See www.healthyconvenience.com for help remembering how to get healthy – for posters, shopping guides and recipes.

Bibliography

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2. Marsden K. Good Gut Healing. Piatkus 2003
3. Haas EM. Staying Healthy with Nutrition. Celestial Arts Publishing 1992
4. Balch PA & Balch JF. Prescription for Dietary Wellness. Avery Publishing Group 1992
5. Holford P. The Optimum Nutrition Bible Piatkus 1997
6. Erasmus U. Fats That Heal, Fats That Kill. Alive Books 1993.
7. Moritz A. The Amazing Liver Cleanse. St Annes Press 2000.
8. Braly J. Dangerous Grains. Avery 2002.
9. Golan R. Optimal Wellness. Random House 1995