Category: Digestive Guides

Whether it’s physical discomfort, like sharp, jabbing pains and a swelling or tightness in the stomach, or the embarrassment of belching or flatulating uncontrollably, we’ve all experienced that distressing moment (or series of moments) when your body is overrun with gas. The good news is that we’re all in this together. I have yet to meet someone who has not burped, farted or clutched their bloated stomach and cursed their respective gastrointestinal gods for undue discomfort. The great news is that there are foods that can actually help your body combat gas, and we’ve rounded them up just for you.

Pineapple and Papaya For Gas Relief –

Their ability to break down proteins in meat not only make pineapple and papaya natural meat tenderizers but these enzyme-rich foods can also ease digestion by helping to break down proteins during digestion, according to Branin. The longer it takes to break down these proteins, the more likely it is that you will experience the feeling of fullness and bloating, said Branin. What’s more, if the undigested proteins enter the small intestine, they’ll begin to putrefy and cause gas.

Kimchi –

Considered a staple in any Korean kitchen, kimchi is a spicy mix of fermented vegetables that includes cabbage as its main ingredient. Cabbage has gotten a bad rap over the years as one of the top culprits for gas and bloating, but this fiber-rich food actually aids in digestion by populating the GI tract with beneficial bacteria. The more good bacteria you have in your gut, the better equipped your body will be at breaking down foods properly so gas doesn’t build up.

Kefir –

Although it has only recently become popular in America, fermented cow, goat or sheep milk—also known as kefir—has been keeping bellies happy and bloat-free in Eastern Europe for centuries. Like its cousin yogurt, kefir is chock full of good bacteria—it actually has up to three times more beneficial bacteria than yogurt—which helps the body break down food and prevent build-up of gas. Even better, this probiotic powerhouse doesn’t require a spoon! As long as you don’t mind its carbonation and slightly sour taste, you can drink it from a glass, with a straw or even straight from the container.

If you suffer from severe or frequent acid reflux, also known as gastroesophageal reflux disease (GERD), you may be inspired to modify your diet. The traditional American breakfast includes several items that could trigger symptoms. However, everyone’s tolerance of foods is different. Rather than automatically ruling out any particular items, the American College of Gastroenterology’s 2013 clinical practice guidelines recommend an individual approach — that you determine for yourself what foods aggravate your symptoms. Certain choices, however, are more likely to trigger acid reflux, and if you find traditional breakfast items are causing you trouble, you still have many healthful alternatives.

Coffee, Tea, Milk And Acid Reflux-

If you like coffee or tea in the morning, you may be fortunate enough to tolerate these without acid reflux symptoms. However, these beverages may potentially worsen symptoms by relaxing the band of muscles called the lower esophageal sphincter, or LES, that serves as a barrier valve between the esophagus and the stomach. When the LES relaxes, acidic digestive juices leak into the esophagus, causing inflammation and irritation. Other potential triggers to acid reflux symptoms include mint tea, hot chocolate, other caffeinated beverages and drinks containing alcohol. Herbal teas may be a non-irritating alternative. For example, chamomile’s anti-inflammatory benefits may help the pain and irritation from GERD. Milk is usually well tolerated, although low-fat or nonfat milk may be better options than whole milk. Alkaline foods — including plant-based milks such as almond and soy — may also reduce stomach acidity, although more research is needed to determine the effectiveness of this approach.

Fruits, Juices And Acid Reflux-

Fruits and juices are common breakfast choices and, if tolerated, healthy additions to the morning meal. However, certain fruits and juices are considered acidic — such as citrus fruits and tomato juice — and consuming these might trigger acid reflux symptoms by irritating an already inflamed esophagus. The acid in these foods can also activate pepsin, the enzyme found in gastric fluids, which is responsible for protein breakdown. Any pepsin activated in the esophagus could damage its lining. Therefore, it’s a good idea to avoid fruits or juices that aggravate your symptoms. Apples, bananas, avocados, watermelon, cantaloupe and pears are examples of lower acid fruits that may work better.

Breads, Cereals And Acid Reflux-

Breads and cereals are staples in most breakfast meals. As a rule, these foods are well tolerated and do not aggravate acid reflux symptoms. However, high fat choices such as croissants, doughnuts, sweet rolls and muffins may slow stomach emptying — and the contents of a full stomach are more likely to reflux into the esophagus. High fiber breakfast choices, such as whole grain bread, whole wheat English muffins, bran cereal or oatmeal are better options — they are naturally low in fat, and the fiber helps move food more quickly though the digestive system. If you increase your fiber intake quickly, you can temporarily suffer more gas and bloating, so it’s best to gradually incorporate more fiber into your diet.

Breakfast Proteins And Acid Reflux-

Protein foods such as eggs, cottage cheese, peanut butter and breakfast meats are common breakfast choices. High fat meat products such as bacon or sausage may slow down stomach emptying, and this can worsen acid reflux by relaxing the LES and increasing acid production in the stomach. Eggs are generally well tolerated, but are best prepared boiled, poached or cooked in a nonstick pan with little or no oil. Leaner meat options include Canadian bacon, ham, and turkey or chicken sausage. Also consider plant-based alternatives such as peanut or almond butter, scrambled soft tofu, soy bacon strips and soy sausage links.

Acid reflux and GERD are managed by a combination of medication therapy and lifestlye changes. While no foods are universally restricted for acid reflux sufferers, certain diet strategies may help ease symptoms. Losing excess weight is an effective way to control and even prevent acid reflux symptoms, so a leaner, healthier breakfast is a good place to start. If any foods or beverages make your acid reflux worse, consider limiting or avoiding them. You can also minimize your symptoms by not lying down two to three hours after eating. Finally, be sure to eat breakfast, because skipping meals may prompt you to overeat later — and a full stomach can aggravate symptoms. If not managed well, acid reflux and GERD can lead to serious complications, including a risk of esophageal cancer. Tell your doctor if acid reflux is seriously impacting your quality of life, especially if you are experiencing chest pain, chronic cough or wheezing.

A salad full of lettuce and vegetables is packed with healthful nutrients. But salads can sometimes cause bloating — particularly if you aren’t used to eating a lot of vegetables. Increased intestinal gas is typically the culprit. If salads are a new addition to your diet, bloating might decrease once your body gets accustomed to the vegetables. But you may need to avoid certain salad ingredients if they continue to bother you. One-time bloating may be due to food contamination, which can happen with uncooked foods. Bloating that is persistent or accompanied by other symptoms, such as cramps or diarrhea, could signal an intestinal disorder.

Fiber Issues-

Plant-based foods contain fiber. Vegetables commonly used in salads typically contain high amounts of fiber, which helps keep your bowel movements regular and provides other health benefits. High-fiber foods can sometimes be problematic because bacteria naturally present in the large intestine ferment certain types of fiber, which leads to production of intestinal gas. This can potentially cause bloating, particularly if you are not used to eating much fiber. Some people build up a tolerance to gas-producing foods over time, meaning bloating becomes less problematic. Reducing the portion size of your salads might also be helpful.

Plant Sugars-

Many vegetables used in green salads contain plant sugars, such as raffinose and stachyose, that are not digested in the small intestine. Bacteria in the colon ferment these plant sugars with accompanying gas production that can cause bloating in some people. These indigestible plant sugars are abundant in common salad ingredients, such as lettuce, onions, arugula, artichokes, radishes, broccoli, cucumbers, celery, chickpeas and sweet peppers. However, the effects of these gas-forming foods differs from one person to another. Vegetables that cause bloating in one person may not bother someone else. If you have cheese in your salad, it can cause bloating if you have a hard time digesting the milk sugar lactose.

Food Poisoning-

Unexpected, one-time bloating that occurs after eating a salad could be due to germ contamination and food poisoning. The Centers for Disease Control and Prevention estimates that each year, 1 in 6 Americans gets sick due to eating germ-contaminated foods. Fresh vegetables, such as those used in salads, are particularly risky since they are not cooked before eating. Cooking kills many food contaminants. Other symptoms, such as abdominal cramps, stomach noise, diarrhea and possibly fever, might suggest food poisoning.

Other Causes-

Irritable bowel syndrome (IBS) is a common digestive condition associated with a number of symptoms, including bloating, cramping, constipation and diarrhea. With this condition, the digestive system is physically normal but it doesn’t always not function normally. Although there is no proven association between specific foods and IBS symptoms, some people with the condition report that lettuce and salads aggravate their symptoms. It’s also possible, but unlikely, that bloating related to eating salad represents an allergic reaction to an ingredient in the salad. However, a true allergy to typical salad vegetables, such as lettuce, is rare. Other causes are far more likely.

Enzymes are crucial to your health as they enable your body to break down food components into usable nutrients. Your intestines and pancreas produce a wide variety of enzymes, and certain foods contain these beneficial constituents or contain bacteria that produce them. Certain foods are high in enzymes, too, though they’re broken down during digestion. While certain cultures eat high-enzyme foods for the perceived benefit of boosting digestion, there’s not much evidence to show that enzymes help. Several high-enzyme foods offer other benefits, though, so they’re still worthwhile additions to your diet.

Kimchi-

Fermented chili peppers, cabbage, radishes and seasonings give kimchi its spicy and sour flavor, and researchers say the traditional Korean side dish has numerous health properties. Bacteria in kimchi produce beneficial enzymes, according to a review published in the May 2014 issue of the journal Biotechnology International. For example, the dextransucrase enzyme kimchi bacteria produce helps break down starches and the sugar sucrose. In addition, kimchi contains beta-carotene, vitamin C, fiber and chlorophyll.

Apricots-

Apricots are rich in a mixture of enzymes. The invertase enzyme breaks sucrose down into fructose and glucose units so your body can use these rapidly absorbing carbohydrates for quick energy. Invertase is also an antioxidant enzyme with free radical-scavenging activities. Antioxidants in your diet play a crucial role in preventing free radicals — unstable molecules — from causing cellular damage.

Avocados-

Avocados are a good source of various enzymes, including lipase, according to Cichoke. The lipase enzyme is needed to break down dietary fat. Your pancreas produces lipase, so it’s typically not vital to get it from your diet. Lipase supplements might help relieve indigestion, according to the University of Maryland Medical Center, but it’s not clear whether dietary lipase offers the same benefit. Enjoy avocados on salads, and make guacamole by blending avocado with chopped tomato, onion and cilantro.

Bananas-

In addition to their rich potassium content, bananas are a good source of the enzymes amylase and maltase. Amylase is one of the primary enzymes that breaks down carbohydrates found in foods like bread, potatoes and cereals. Like lipase, your pancreas produces amylase to facilitate digestion. Maltase breaks down maltose, also called malt sugar. Maltose is a less common sugar composed of two glucose units and found in corn syrup and beer.

Pineapples-

Pineapples contain bromelain, which consists of various enzymes that digest proteins. According to a review published in the journal Cancer Letters, research indicates bromelain may have anti-cancer and anti-inflammatory effects. When a bromelain supplement was tested on human platelets in the lab, it prevented them from sticking together, so it may be helpful for preventing blood clots, although more research in humans is needed.

Abdominal bloating occurs when your stomach area feels full and tight. You may notice some swelling in the abdomen. Common causes include PMS, overeating, lactose intolerance, constipation and irritable bowel syndrome. Along with dietary changes, exercises can help relieve bloating symptoms. Consult your doctor if the feelings of bloating persist, as it could be a sign of a more serious medical condition.

Lack of physical activity can result in constipation and cause you to experience abdominal bloating. If you have constipation, you have fewer than three bowel movements per week and may experience symptoms such as gas, bloating and straining when going to the bathroom. Those who cannot exercise because of illness or an accident and must stay in bed or those taking certain prescription painkillers are more likely to experience constipation.

Cardio for Relief-

Cardio exercises may help relieve abdominal bloating. When you exercise, it can help gas pass through the digestive system. Participate in a form of cardio exercise for a minimum of 10 minutes to find relief. Besides walking, you can participate in swimming, cycling, jogging, step aerobics or stair-climbing. Increase the time of your cardio workouts until you are exercising 25 to 30 minutes three to five times per week.

Core Training-

Since you are likely to feel bloated in the stomach area, core-training exercises can help you feel less self-conscious about your belly while experiencing symptoms. Examples of exercises you can do to work the abdominals include situps, crunches, bicycle maneuver, pelvic tilts and pelvic lifts. Perform each exercise a total of three sets of 12 reps. You should do abdominal exercises at least two to three times per week.

Digestive enzymes can help provide relief from heartburn, acid reflux, sluggish bowels and diarrhea. A body in balance doesn’t need supplemental enzymes because it produces them on its own. Supplemental enzymes do help some people better access nutrients from the food they eat, especially if they suffer from digestive distress. Instead of reaching for a pill, consider your lifestyle habits and diet as a way to naturally increase the production of the digestive enzymes in your body.

Raw Foods-

Digestive enzymes may be in their most-readily available form when you eat them in foods that are in their raw state. Raw food dieters claim that the digestive enzymes in vegetables and fruit are diminished when these foods are heated over 118 degrees Fahrenheit. However, your stomach acids often break down these enzymes immediately, even when you eat raw food — so the value of enzymes acquired in raw foods is hotly debated among nutritionists. But, increasing your intake of raw foods — particularly fruits and vegetables — can help cleanse your system and improve digestion, because they contain large amounts of fiber, antioxidants and phytonutrients. A healthy gut produces appropriate amounts and appropriate types of digestive enzymes.

Supplement your normal diet with foods that also offer large amounts of digestive enzymes. Sprouted seeds and legumes, soaked nuts, papaya, pineapple, mango and kiwi all serve as a significant source of digestive enzymes. Avocado, raw honey, coconut oil and raw dairy products are other quality sources.

Chew Thoroughly-

The production of enzymes begins in the mouth, when your food comes into contact with saliva. Chewing thoroughly gives your body ample time to produce the enzymes and then to break the foods into small particles. This increased surface area of the food means that existing enzymes can also work more effectively because the enzymes have full access to the food content.

Reduce Your Stress-

Physical stress resulting from too much exercise, or other factors such as illness, surgery, a lack of sleep or daily rhythm disturbances — such as time-zone travel or working night shifts — disturbs both your digestive tract and your ability to pump out enzymes. Do your best to stick to a routine, allow adequate recovery time from medical issues, sleep seven to nine hours a night and exercise regularly — but not too much.

If your mind is constantly agitated — whether from financial, work or relationship challenges — your body is in a constant state of fight-or-flight. This type of stress prevents your stomach from efficiently producing stomach acid and digestive enzymes. Take up stress-relieving techniques such as mediation and yoga to help soothe your soul.

External Factors-

Stress also comes from your environment, medications you take and the food you eat. Pesticides, car pollution and plastic residues can all disrupt digestion and enzyme production. Minimize exposure to these compounds. Certain prescription medications, such as steroids and antibiotics, may affect your ability to produce enough digestive enzymes. Use these medications only when necessary and follow your doctor’s recommendations for how long to use them. . Chronic stomach upset may lead you to pop antacids often, but these, too can adversely affect digestion. Wean yourself off them to reduce physical stress on your system, so your body can produce enzymes efficiently on its own.

Certain foods can also negatively affect your body’s ability to produce enzymes. Speak with your health care provider about taking a food intolerance test that might help you identify substances that disrupt your normal functioning. If you’re intolerant to dairy products, for example, you might find alternative milks better suited for you and you might find that removing cheese from your diet gives your body the relief it needs to increase enzyme activity on its own.

Excessive gas can be an embarrassing problem. The condition is a result of air in your digestive tract or when you metabolize certain carbohydrates. It can also occur when bacteria grow in your small intestine, which is associated with inflammatory bowel disease and diabetes. Symptoms of gas include burping, flatulence, bloating and abdominal pain. Certain foods are known to cause gas, but other foods can help eliminate this condition. Make dietary changes to ease the bloat and reduce your gassy problem.

Lower the Bloat With Fruit-

Potassium-rich fruits help prevent bloating. Bloating can be caused by too much salt in your body, and potassium aids in regulating your sodium levels. Bananas, avocados, kiwis and oranges all contain potassium. Bananas also boast soluble fiber, which relieves constipation – another cause of gas and bloating. Increasing your fiber intake too quickly can cause gas, so MedlinePlus recommends adding soluble fiber gradually to your diet.

Choose Vegetables Wisely-

Cucumber and asparagus are two vegetables to incorporate into your diet if you are experiencing gas. Cucumbers may reduce inflammation in your digestive tract — they contain the antioxidant quercetin, which squelches inflammatory enzymes, according to registered dietitian Cynthia Sass on the Fox News website. Asparagus increases your need to urinate, Sass states, helping you flush out extra water and reduce stomach bloating and gas. This vegetable also contains prebiotics, which promote the growth of healthy bacteria in your gut and prevent gas.

Boost Your Friendly Bacteria-

Prebiotics promote the growth of healthy bacteria in your gut, while probiotics are actual bacteria. Probiotics increase digestive-supporting bacteria and reduce bad bacteria that interfere with digestion and cause gas, which is often the case if you suffer from inflammatory bowel disease. Yogurt is the most widely used probiotic available, but you can also find probiotics in miso, pickles, tempeh and kimchi.

Sip on Tea-

Fennel seeds naturally stave off gas, reports registered dietitian Tamara Duker Freuman on the “U.S. News” website. They improve your ability to digest gassy foods, such as beans and cauliflower. Chew on fennel seeds after eating or crush them and add them to tea. You can also sip on peppermint tea. Peppermint helps you digest fats more easily by improving the flow of bile and relaxing your digestive muscles, which helps alleviate gas.

Soothe With Ginger-

Ginger aids in soothing your digestive system and relaxing your digestive muscles to ease bloating. It also contains enzymes to aid in protein digestion. A 2010 study published in the “Journal of the Medical Association of Thailand” showed ginger capsules had an anti-gas effect in healthy men. Sip on ginger tea or add fresh ginger to stir-fries, rice dishes, smoothies and salad dressings.

Alkaline water may just be a heartburn sufferer’s new best friend. Apparently, the alkalinity in artesian well water with natural bicarbonate (pH 8.8) can permanently inactivate pepsin in vitro. Pepsin is activated by contact with acid and is the main culprit behind reflux diseases and esophageal damage. This research suggests a potentially natural aid in the prevention or reduction of acid reflux.

Heartburn is a common and uncomfortable symptom of this potentially painful condition. Acid reflux symptoms are caused by stomach acid or other stomach contents flowing up into the esophagus. Many different foods, drinks, and activities can trigger its symptoms. Pregnant women often experience heartburn symptoms caused by temporary changes in their bodies. Anyone can experience acid reflux; however, it can be a temporary, situational condition or a permanent disease that can cause significant tissue damage.

Alkaline well water was compared to two leading bottled waters in terms of their ability to inactivate human pepsin in vitro. Tap and bottled water often have a pH range of 6.7 to 7.4, considerably less alkaline than the study’s natural well water. The pH 8.8 alkaline water inactivated the pepsin immediately, but the bottled waters did not. The researchers believe that the bottled waters were ineffective because human pepsin is stable at pH 7.4 and only reacts in the presence of acid (because of hydrogen ions).

Many acid reflux treatments also involve acid-buffering; the good acid-buffering ability of the alkaline water’s denatured pepsin bodes well for potentially natural water treatments for acid reflux. Essentially, this type of alkaline water may work as an antacid in the human body.

Bloating is an uncomfortable feeling that occurs when gas builds up in the digestive tract. In addition to making your pants feel tighter, bloating can contribute to gas, an embarrassing problem that can lead to social anxiety. If you have made some changes to your diet, such as increasing your fruit and vegetable intake, it’s possible you can experience some dieting-related bloating. Understanding how to minimize and relieve these symptoms can help you reduce the incidence of bloating.

Increased Fiber Intake-

Many diets involve reducing your intake of high-fat foods in favor of increased amounts of fruits, vegetables and whole-grain foods. However, these changes increase the amount of fiber in your diet. While this fiber is not digested, the bacteria in your intestines must become accustomed to the added amount. These bacteria can give off gas, contributing to bloating until your body becomes accustomed to the added fiber. This does not mean you should minimize your intake of nutritious foods on your diet because you can expect this symptom to reduce with time. Reduce your intake of fruits and vegetables slightly until your body becomes more used to digesting higher amounts of fiber.

Fast Eating-

In addition to what you eat, how you eat can contribute to abdominal bloating. If you are on a diet and eating your diet foods very quickly, this could introduce additional air into your body and cause bloating. It’s more likely to occur if you are eating a diet food you do not particularly enjoy. This could cause you to eat the food more quickly, and can result in bloating.

Precautions-

Experiencing bloating does not mean you have to quit your diet. Instead, you may wish to take some additional steps to reduce symptoms. Examples include taking an enzyme supplement such as Beano that can ease the digestion of fruits and vegetables. Drinking plenty of water also can help to minimize fiber-related bloating that comes from increased whole grain, fruit and vegetable intake.

Warning-

While most dieting-related bloating will subside with time and preventive steps, bloating can sometimes indicate the presence of a more serious underlying condition. See your medical provider if you experience symptoms that include bloating accompanied by diarrhea, worsening heartburn, vomiting, weight loss unrelated to your diet or blood in your stool.

The digestive process is complicated, with some of the enzymes requiring an acidic environment and others requiring a more basic environment to function. Your body creates the enzymes it needs, so you don’t need to worry about eating foods that contain natural versions of these enzymes.

Beginning the Digestive Process-

Food first encounters digestive enzymes in your mouth. Your saliva contains amylase, which is an enzyme that helps break down starches and sugars. Once your teeth and saliva partially break down your food, you swallow it and it travels down the esophagus to the stomach for further digestion.

Pepsin Activation-

You need an enzyme called pepsin to digest protein. This enzyme is formed when a substance called pepsinogen is mixed with stomach acid because it requires an acidic environment to work. Without stomach acid, you can’t digest protein. Once the protein is partially digested, food is released from the stomach into the small intestine, where the majority of digestion and absorption takes place.

Enzymes in the Small Intestine-

The small intestine contains other digestive enzymes produced in the liver, pancreas and small intestine. These enzymes are necessary for turning the food you eat into energy and releasing the nutrients it contains so they can be absorbed into your bloodstream. Once the food leaves the stomach, the stomach acid that travels with the food is neutralized because the enzymes in the small intestine require a more basic, less acid environment to function.

Enzymes in Food and Supplements-

Cooking destroys enzymes found naturally in foods. However, eating foods raw or taking digestive enzyme supplements won’t necessarily increase the amount of digestive enzymes available in your body. These enzymes are proteins, so they will be broken down by your stomach acid before they reach the small intestine, which is where these enzymes would be used.