A How-To Guide for Healthy Digestion:
Simple Solutions for Everyday Digestive Complaints
by Brenda Watson, CNC, ND
We’ve all suffered from impaired digestion at one time or another. But aside from taking the occasional antacid or over-the-counter laxative, how much thought do we really give to the underlying problem? Many of us are too caught up in our daily lives to focus on anything but a quick fix, but oftentimes a natural solution exists that is just as convenient. What follows is a brief overview of several common digestive complaints, including the signs and symptoms of each and the natural remedies that may help alleviate your discomfort and promote long-term digestive health.
Heartburn; What is it?
According to the National Heartburn Alliance, more than 25 million Americans suffer from heartburn daily. Heartburn occurs when gastric juices back up into the esophagus. Normally when you eat, a muscular valve called the lower esophageal sphincter (LES) opens to allow food to enter the stomach and then closes again to prevent stomach acid (known as hydrochloric acid or HCl) from re-entering the esophagus. When the LES does not close tightly enough or opens too often, heartburn can occur. While many cases of heartburn are due to complications resulting from low hydrochloric acid production, some are caused by an overproduction of HCl. Hydrochloric acid plays a crucial role in digesting protein, yet HCl levels can become deficient due to factors such as age, stress, smoking and poor diet. When HCl levels are deficient, a person may be unable to thoroughly digest protein and may experience heartburn.
Signs & Symptoms
The most common symptom of heartburn is a painful burning sensation in the chest that occurs during or after a meal. Other signs can include nausea, chest pain, a sour or acidic taste in the mouth, a feeling that there is food stuck in your throat, abdominal distention, and gas.
Natural Solutions
Changing your diet is often the first step toward successful heartburn prevention. Eat a high-fiber diet that includes plenty of fresh fruit and vegetables with lean meats and protein, and limit your intake of fried and fatty foods, as well processed and refined foods that lack the natural digestive enzymes necessary for healthy digestion. Do not drink a lot during meals, as this dilutes HCl and inhibits digestion. Also eliminate or significantly reduce your intake of caffeinated and carbonated beverages and alcohol. Natural digestive enzymes found in raw foods assist with digestion by helping to break down food into smaller particles the body can use. However, today’s diet of cooked and processed foods is often depleted of those enzymes, so adding a digestive enzyme supplement to your diet can support healthy digestion. Plant-based enzymes are best, as they are effective over a wide pH range in the body, and one that includes a variety of different enzymes will help digest proteins, carbohydrates and fats.
Constipation; What is it?
Constipation is defined as having infrequent bowel movements with stools that are typically hard, dry and difficult to eliminate. If not addressed and treated properly, constipation can often lead to more serious health problems. For example, it slows down food transit time, allowing putrefied material to remain in the colon longer and toxins to enter the bloodstream through the intestinal wall. This can lead to autointoxication, which can cause everything from headaches to immune disorders.
Signs & Symptoms
In addition to irregular and difficult elimination, the signs and symptoms of constipation often include nausea, abdominal pain and bloating, a feeling of incomplete bowel evacuation, and enhanced bowel sounds. Excessive straining to eliminate stool may also result in hemorrhoids or anal fissures.
Natural Solutions
Addressing constipation naturally begins with properly hydrating the colon to promote peristalsis (the natural muscle contractions that move food through the intestines). Drink plenty of water, and use an herbal elimination formula made with gentle laxative herbs such as cape aloe and rhubarb. Hydrating minerals such as magnesium hydroxide may also be included. A healthy colon requires bulk to strengthen and tone the colon muscles. Following a high-fiber diet or taking a flax-based fiber supplement can help supply that bulk. Flax provides the natural balance of soluble (water-soluble) and insoluble fiber found in a diet rich in fruits, vegetables and whole grains that adds bulk and helps eliminate waste. Avoid fibers that could be binding, such as psyllium, as they can leave the colon dehydrated and in turn reduce peristalsis. Properly lubricating the colon will also support bowel health. A daily oil supplement that includes beneficial oils such as fish oil, flax and borage oil will help ensure smooth and gentle elimination and promote the two to three normal daily bowel movements that many experts recommend.
Irritable Bowel Syndrome; What is it?
The National Institutes of Health (NIH) say that as many as 20 percent of the adult population have symptoms of IBS, making it one of the most common disorders diagnosed by doctors. IBS is a comprehensive digestive disorder often characterized by more specific complaints and resulting in heightened bowel sensitivity. Typically, the colon of an IBS sufferer is highly sensitive to outside stimulation. IBS may be the result of eating certain foods; taking medication; abdominal distention caused by gas; and even emotional stress. While these factors may not cause undue gastrointestinal distress in the average person, they can trigger painful abdominal spasms for the IBS sufferer. If left untreated, IBS can lead to serious—even chronic—disease.
Signs & Symptoms
The majority of IBS sufferers report a variety of digestive issues, including diarrhea or constipation (or both), abdominal pain and cramping, and gas and bloating. Although the exact cause of IBS is unknown, there seems to be an underlying abnormality with regard to the contractions of the bowel. Symptoms can be constant or sporadic, and they often vary from one person to the next.
Natural Solutions
Changes in diet can often significantly reduce discomfort for people with IBS. Certain foods are considered “trigger foods” and should be eliminated completely: fried, high-fat foods; red meat; dairy products; egg yolks; coffee, soda and alcohol; chocolate; sugars such as sucrose, fructose, mannitol and sorbitol; and sulfurous foods such as garlic, onions, broccoli, cauliflower and cabbage. Because a healthy balance of intestinal bacteria is necessary for optimum digestive function, adding a natural probiotic supplement to your daily diet will help increase the numbers of beneficial gut flora and crowd out the harmful pathogens that may lead to poor health. Probiotics also assist with the manufacture of beneficial digestive enzymes. Herbal supplements developed specifically for IBS sufferers may include the amino acids L-glutamine and N-acetyl D-glucosamine to rebuild and support the health of the intestinal lining. Herbs such as skullcap, chamomile, slippery elm and fenugreek help relax and soothe the bowel, while peppermint, fennel and ginger may be included to help relieve occasional gas. Cranberry may also be included to help strengthen and tone the bowel.
A Healthy Outcome
In today’s fast-paced world, taking a proactive approach to healthy digestion is often the best way to avoid more serious health concerns in the future. By opting for natural solutions that promote long-term digestive health instead of quick-fix prescription or over-the-counter medications, we can not only help relieve occasional discomfort, but we can also begin to take back control of our digestive health for life.
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