Spell R-E-L-I-E-F for 3 Common Digestive Ailments
We all experience an occasional bout of constipation, diarrhea or excess gas. This is normal and most of the time we can track it down to something we ate. Still, we all want to know how to avoid these problems and how to alleviate symptoms once they do occur. Of course, if any of these conditions persist, or if you have any discomfort or pain, it is important to see your health care provider for a proper diagnosis – and especially to rule out any serious disorder or disease.
CONSTIPATION
According to a National Health Interview Survey, four and a half million people in the United States say they are constipated most or all of the time. In fact, constipation is the most common gastrointestinal complaint, resulting in about two million visits to the doctor each year – many by adults age 65 and over. Common causes of constipation (aside from diseases that may impair intestinal function) include:
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• Not enough fiber in the diet
• Not enough liquids
• Lack of exercise
• Medications, such as some pain relievers
• Changes in life or routine, such as older age, travel and pregnancy
• Abuse of laxatives
• Ignoring the urge to have a bowel movement
Constipation usually can be treated with diet and lifestyle changes. A diet with enough fiber (20 to 35 grams each day) helps form soft, bulky stools enabling you to have easier bowel movements. High-fiber foods include legumes, whole grains and bran cereals, fresh fruits and vegetables. If you are prone to constipation, you may also want to reduce your consumption of foods that have little or no fiber such as ice cream, cheese, meat and processed foods.
Other changes that can help prevent and treat constipation include drinking enough water and other liquids, exercising daily and reserving enough time to have a bowel movement. If, after making these diet and lifestyle adjustments, you still experience constipation, you may want to discuss with your doctor the need for laxatives or enemas for a limited time.
DIARRHEA
Loose, watery stools (occurring more than three times in one day) is a common problem that usually lasts a day or two and goes away on its own without any special treatment. In fact, the average adult has a bout of diarrhea about four times a year. Diarrhea may be accompanied by cramping, abdominal pain, bloating, nausea and, depending on the cause, fever or bloody stools. (If you have diarrhea for more than three days, or if it is accompanied by severe pain in the abdomen or rectum, a fever of 102 degrees or higher, blood in the stool or signs of dehydration, see your doctor.)
Common causes of diarrhea include:
• Bacterial infections, such as salmonella and E. coli, caused by contaminated food or water.
• Viral infections, such as hepatitis.
• Food intolerances, such as the inability to digest lactose, the sugar found in milk.
• Parasitic infections, such as Giardia lamblia.
• Reaction to medicines, such as antibiotics and blood pressure medications.
• Intestinal diseases, such as inflammatory bowel disease (IBD).
• Functional bowel disorders, such as irritable bowel syndrome (IBS).
In most cases of diarrhea, replenishing lost fluid to prevent dehydration is the only treatment necessary. Dehydration occurs when your body loses too much fluid and electrolytes (potassium and sodium). Although drinking water is extremely important in preventing dehydration, you should also replace electolytes by consuming broth or soups that contain sodium, and fruits, vegetables or their juices which contain potassium. Dehydration can be particularly dangerous for the elderly and should be treated promptly to avoid serious health problems. Foods that tend to aggravate diarrhea (and should be avoided until diarrhea subsides) include coffee and caffeinated teas, milk products, and foods that are greasy or very sweet.
EXCESS GAS
Intestinal gas, or flatulence, is common. In fact, most people pass gas about 14 to 23 times per day. But as we all know, gas can be uncomfortable, painful and embarrassing. Intestinal gas comes from two sources: air that we swallow when we consume food or liquid, and the normal breakdown of undigested foods in the large intestine (colon).
A small amount of air is normally swallowed when we eat or drink, but larger amounts can be taken in by eating or drinking too rapidly. Chewing gum, smoking or wearing loose dentures can also promote excess air swallowing. Most swallowed air leaves the stomach through belching, but some moves into the intestinal tract where it is partially absorbed, and any remaining air is expelled through the rectum.
Undigested foods in the colon can also lead to gas production. When the body cannot digest and absorb certain food components – usually specific types of carbohydrates – this material passes from the small intestine into the large intestine where bacteria break it down. In the process, the bacteria produce hydrogen, carbon dioxide and sometimes methane – ie. gas. Foods that cause gas include:
• Sugars – raffinose (a type of sugar found in beans, cabbage, Brussels sprouts, broccoli, asparagus and whole grains); lactose (found in milk and milk products); fructose (found in onions, artichokes, pears, wheat and also used as a sweetener found in some juices and many soft drinks); and sorbitol (found in certain fruits).
• Starches – most starchy foods, including potatoes, corn, noodles and wheat. (Rice is the only starch that typically does not cause gas.)
• Fiber – foods that contain soluble fiber, such as oat bran, beans, peas and most fruits. (Insoluble fiber, such as wheat bran and some vegetables, produce little gas.)
The most obvious way to reduce the discomfort of gas would be to eat fewer gas-producing foods, but this would mean cutting out many healthy foods, like fruits and vegetables, beans, whole grains and milk products. Also, foods that produce gas in one person may not cause gas in another. For these reasons, I typically don't recommend sweeping dietary changes to reduce gas. To reduce the amount of air you swallow, eat at a slow pace, avoid chewing gum and eating hard candy, and if you wear dentures make sure they fit properly.
Several over-the-counter medications or supplements can also be helpful in reducing gas. Digestive enzymes, such as lactase and amylase supplements, can help break down food components that are difficult to digest. Beano contains an enzyme the body lacks to digest the sugar in beans and many vegetables (though it has no effect on gas caused by fiber or lactose). Activated charcoal tablets may provide relief by absorbing excess gas in the intestinal tract. And certain herbs, like ginger and hawthorn berry, have traditionally been used to improve digestion and reduce gas.
Constipation, diarrhea and gas might be common, but they don't have to be inevitable or cause discomfort. Lifestyle changes such as daily exercise and adjusting your diet can help, but they may not be enough. That's why I formulated Digestion Support. This formula contains the necessary enzymes, fiber and herbs to enhance the digestive process and promote a healthy intestinal tract. Make Digestive Support a part of your daily health program and you may find your digestive problems are a thing of the past.
