January 2010 - Vol 5 Issue 1

Better Digestion
Easy ways to beat the bloat
by Michelle Gibeault Traub, R.D.

Millions of Americans suffer with digestive issues. According to the CDC, in 2006 over 46 million medical visits were the result of digestive disorders. Those figures represent the people who sought treatment, yet many more suffer in silence. While virtually everyone has experienced indigestion, gas or bloating, the sensitive topic is rarely open for discussion. Let’s shed some light on the top dietary offenders, along with natural remedies, so your belly can get back to feeling and looking good fast.

Avoid Digestion Demons

While our bodies are well-equipped to handle much of what we throw at them, there are some foods and even supplements that can be hard to handle. The following can be particularly difficult to digest:

• Fatty, Fried Foods & Meats – fats are particularly hard for the body to digest. So, removing oil and fatty meats from the diet is the first line of defense for many digestive disorders.


• Cruciferous Vegetables & Beans – vegetables such as broccoli, cauliflower, Brussels spouts, and cabbage, as well as beans, contain a complex sugar called raffinose. This sugar is hard for the intestinal bacteria to digest, and as a result causes extra gas to be produced. Since these foods are extremely healthy, you don’t want to remove them completely from the diet. However, eating smaller portions, rinsing canned beans before serving and using a digestive enzyme such as Beano can help to limit the gas they produce.


• Nutrition Supplements (Pills) – many people can swallow pills without a problem, but for others, densely-packed nutrition supplements like calcium pills and multivitamins can cause bloating and stomach upset. One key for relief is to take these supplements with meals. This helps stimulate the production of stomach acids which aid in their digestion. To assist digestion even further, some people prefer to use liquid supplements or chewable calcium supplements such as Adora Calcium in chocolate. 

Banish Bloating

Poor digestion can be extremely uncomfortable. And, lets face it, nothing ruins the look of your skinny jeans like a bloated belly. To help improve digestion and minimize bloat, follow these tips:

• Incorporate more fiber in your diet – aiming for 25-35 grams per day. But, be sure to do so slowly, so your body has time to adjust.
• Get plenty of water (8-10, 8 oz. cups).
• Add natural diuretics such as lemon and parsley which help the body rid excess water, but limit caffeine and alcohol which can be dehydrating.
• Reduce your intake of sodium and sugar because both can cause water retention.
• Avoid artificial sweeteners particularly sugar alcohols. These are often found in sugar-free candy and gum and fall under names ending in "ol" (i.e. sorbitol, maltitol, xylitol, etc.).
• Stop chewing gum which can force excess air into your stomach.
• Avoid lactose if you suspect you could have lactose intolerance.

Also, practice common sense. Give yourself plenty of time for meals, and follow the advice we give our children – always cut food into bite-sized pieces and chew thoroughly. 

Try a Supplemental Solution

Sometimes we need an extra helping hand in maintaining a healthy digestive tract. Nature provides a host of options that we can add to our diet to provide relief. The following can aid digestion or relieve discomfort*:

• Natural fruit enzymes from papaya and pineapple,
• Probiotics (helpful bacteria found in yogurt, some foods, or in supplements),
• Peppermint, ginger root or licorice tea, and
• Slippery elm bark.

Occasional bouts of indigestion, bloating, diarrhea or constipation are normal. However, if any of these problems is reoccurring be sure to seek medical attention from a licensed Gastroenterologist. There is no need for embarrassment, but if your digestion is not what it should be, there is a need for careful attention.

*Always consult with a trusted physician or naturopath before taking a nutritional supplement or herb.

Resources

National Digestive Diseases Information Clearinghouse
Your Digestive System and How It Works

References

CDC/National Center for Health Statistics. FastStats: Digestive Diseases. last updated: April 21, 2009, retrieved 1/11/10. LINK

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