Relieve digestive distress—including heartburn, stomach cramps,
and constipation—with the help of a few supplement strategies.
Your
digestive tract functions as the arbiter of nutrient absorption. However,
digestive problems are common, including upset stomach, heartburn,
bloating, diarrhea, or constipation. Aside from the physical discomfort
these issues cause, if you have regular problems with digestion, there’s a
good chance you’re not making optimal use of the nutrients in your foods
or supplements.
Possible Causes
The causes of digestive disorders can vary greatly.
Gastroesophageal reflux disease (GERD) and heartburn are sometimes caused by
chronic overeating or by food sensitivities, usually because of eating too many
processed foods. Antibiotics can have long-term deleterious effects on the
digestive tract. Stomach ulcers are most commonly caused by H. pylori (a
bacterium) or long-term use of the drug ibuprofen.
The Downside of Drugstore Remedies
Heartburn, GERD, and acid indigestion are most commonly treated
with antacids or two other classes of drugs, called proton-pump inhibitors or
H2 blockers, which work by reducing acid production in the stomach. However,
these drugs reduce absorption of some nutrients, including vitamin B12,
vitamin C, magnesium, and likely many other nutrients. The risk of
becoming deficient in vitamin B12 increases sharply after two years of
taking acid-blocking drugs, according to an article in the Journal of the
American Medical Association.
What Not to Eat
Skip fast foods and convenience foods, as well as soft drinks.
It’s unusual for people to develop upset tummies while eating wholesome natural
foods.
Supplements to Try
Quite a few supplements have been shown to help with a variety
of digestive complaints. Probiotics and enzymes may be the most important,
and should provide some benefits for any digestive tract problem.
Probiotics. Your
digestive tract is home to 10 times more bacteria than all the cells in the
rest of your body. The predominant species are influenced by your eating habits,
with vegetables and whole foods supporting a healthy, diversified number of
species.
Perhaps the greatest damage to this environment comes from
antibiotics, which destroy both good and bad bacteria, leading to diarrhea
and possible secondary infections. Even worse, some research has shown
that antibiotics can damage mitochondria, the energy-producing parts of cells.
One recent study—the latest of many—found that high-dose probiotics halved the
risk of antibiotic-induced diarrhea.
Dose: Opt for a formula that contains three or
four different strains of probiotics, including Lactobacillus and
Bifidobacteria, and follow label directions.
Digestive enzymes. Supplemental
enzymes, including pancreatin, papain, bromelain, trypsin, and chymotrypsin,
enhance those your own body makes and aid your digestion of food. For example,
alpha-galactosidase supplements improve the breakdown of legumes to minimize
flatulence. Some enzyme products are highly specialized, such as depeptidyl
peptidase IV (DPP-IV), which breaks down gluten. While this enzyme is not
likely to protect you from the gluten in bread or pasta, it will likely offer
some protection against accidental cross-contamination of your food.
Dose: Unless you have a very specific need,
select a product containing at least four to six different enzymes and follow
label directions.
L- Glutamine. One
of the 20 most important dietary amino acids, L-glutamine is frequently used by
nutritionally oriented physicians to help heal the digestive tract,
particularly the intestine. It specifically improves gut structure and
function.
Dose: 1 gram three times daily.
Herbs. Several herbs have a long history of helping with
digestive disorders. Slippery elm (Ulmus fulva) contains mucilage, which is
believed to coat the esophagus and reduce GERD- and heartburn-related pain.
Marshmallow forms a protective layer in the digestive tract. DGL licorice
(Glycyrrhiza glabra) is anti-inflammatory and may ease heartburn. And ginger
(Zingiber officinale), is a powerful anti-inflammatory.
Dose: Products vary, so follow label directions.
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