Category: Digestive Guides

You know eating right is good for your health, but without digestive enzymes you wouldn’t be able to get all the good stuff food has to offer. While your body is able to produce all the enzymes you need to digest carbs, protein and fat, you can also get some digestive enzymes from the food you eat, including pineapple, papaya, mango and honey.

Bromelain in Pineapple-

If you’ve experienced the mouth burn after eating too much pineapple, then you’ve been introduced to the effects of bromelain. This proteolytic enzyme, which helps digest protein, is found primarily in the stem of the pineapple and its juice. While bromelain may be effective at helping you digest protein, it is also used as a treatment for a number of ailments, including inflammation, arthritis pain, hay fever and ulcerative colitis, and as a debridement for burn wounds. But there is insufficient evidence to support the health claims of bromelain, according to MedlinePlus.

Papain in Papaya-

Like bromelain, papain in papaya is also a protein-digesting enzyme. It is most often used as a meat tenderizer. Meats that are tough are often the ones that do the most work, such as meats from the shoulder or hip of a cow. These meats contain strong fibers that make them difficult to cut. Papain works by cleaving the protein chains that hold these fibers together, which tenderizes the meat.

Amylase in Mango-

If you purchase a hard mango at the grocery store and let it sit out on the counter, you’ll notice that it starts to soften after a few days. This is due to the enzymatic actions within the fruit that promote ripening. Amylase is one of a number of enzymes that assist with ripening mangoes. Amylase is a digestive enzyme that helps break down starches into a two-sugar molecule, also known as a disaccharide, called maltose.

Multiple Enzymes in Honey-

The enzymes found in honey are actually introduced by the bee that makes the honey. Honey contains enzymes that digest both protein and carbohydrates and include amylase, sucrase and proteases. Sucrase is an enzyme that helps break down sucrose, which is the sugar found in table sugar, into glucose. Your body uses glucose as a source of energy. Protease refers to the group of enzymes that break down proteins into amino acids.

The accumulation of gas in your lower stomach often triggers bloating, or a swollen abdomen. Your abdomen may also swell due to the presence of excess stomach fat, also called visceral fat. While bloating typically does not represent a significant threat to your health, visceral fat increases your risk for cancer and other concerns. Recognize how changes to your diet can reduce both stomach fat and bloating to ensure your well-being.

Understanding Bloating-

Gas that fails to leave your body during flatulence or belching often builds up inside your intestines or stomach and causes bloating. People with bloating often suffer pain that can range from mild to severe. Doctors think bloating is linked to stress levels, smoking, gastrointestinal problems and other factors. Fatty foods may also play a role, since fried chicken and hamburgers, as well as desserts and any products with saturated fats and trans fats, increase your full feeling and delay the natural emptying process of your stomach.

Recommended Foods-

A meal plan that significantly reduces your fat intake may help eliminate the discomfort of bloating. Choose fresh fish like salmon and lean cuts of meat and always bake, roast or broil instead of frying. Plan to carve away any visible fat from your meat — as well as skin on chicken — before consumption.

Focus on desserts and snacks less likely to cause bloating, including sorbet, non-fat cheese sticks and yogurt. Fruits and vegetables are essential to a healthy diet, but eat smaller portions of apples, broccoli, cauliflower and peaches, which can cause bloating.

Diet for Stomach Fat-

Visceral fat that builds in your stomach is more threatening than other fat in your body and opens the door to a gateway of health concerns, including stroke and sleep apnea. Fitness experts recommend adopting a balanced diet with low-calorie fruits, vegetables and whole grains in order to reduce stomach fat.

Your beverage choices are important as well. Consider drinking water, unsweetened tea and diet soda as a healthy substitute for alcoholic beverages and sugary sodas or fruit drinks with fattening fructose sweetening. Low-fat milk is also an ideal choice, since calcium may discourage the development of visceral fat.

Increased Activity-

A low-calorie diet is vital to eliminate stomach fat, although you’ll also need to become physically active. Consider 30 minutes or more of aerobic exercise like riding a bike, brisk walking or jogging on most days. Weightlifting at least twice weekly when approved by your physician is also beneficial in preventing and blocking the growth of visceral fat.

Additional steps that can ensure you reduce stomach fat include weighing yourself every week as a motivational tool and maintaining a daily record of your calorie intake, so you can ensure you’re burning more calories with exercise than you consume through food and drinks.

Acid reflux and heartburn are common, with approximately 10 percent of the U.S. population experiencing them on a regular basis, reports Jackson Siegelbaum Gastroenterology. Medically known as gastroesophageal reflux disease, acid reflux develops when the esophageal sphincter opens and involuntarily releases stomach contents back into the esophagus. This causes burning sensations and associated acid reflux symptoms. There are certain foods you should avoid to reduce or prevent acid reflux.

Acidic Foods-

Certain acidic food sources can create acid reflux symptoms by causing the esophageal sphincter to relax and allow stomach contents to flow backwards into the esophagus. The esophagus guides the digestion process by transporting food from the mouth to the stomach. Certain foods that lead to acid reflux include citrus juices and fruits, ketchup, tomatoes and tomato sauces. However, acid reflux symptoms attributable to citrus fruit consumption varies from person to person. According to the University of Illinois, lemons, grapefruit and oranges contain high acid contents that frequently leads to acid reflux in some individuals.

Fatty Foods-

Fried or fatty foods tend to decrease digestive functions, keeping food in your stomach longer. As a result, stomach pressure increases and exerts additional pressure on the weakened esophageal sphincter, which allows stomach acids to regurgitate into the esophagus. High-fat, dairy and deep-fried foods can contribute to these symptoms as well.

Caffeine and Alcohol-

All types of coffee, both decaffeinated and regular, reduce pressure in the esophagus, which can aggravate acid reflux. Beer, wine and alcohol can also increase acid reflux. Alcoholic and carbonated beverages makes it easy for stomach acids to back flow into the esophagus by relaxing the lower esophageal sphincter. Alcohol can also increase stomach acid production. The University of Illinois McKinley Health Center notes that chocolate contains caffeine and heavy concentrations of theobromine, an agent which allows gastric acids to enter the esophagus by relaxing the lower esophagus.

Built-up gas in the belly, also called bloating, can be very uncomfortable. Some people describe it as tightness around the waist, as if the stomach has expanded. Gas in the stomach is usually caused by swallowing too much air, so you might get some relief from burping or belching. Gas farther down can be the result of excessive production of gas by bacteria in your intestines or a problem with digesting milk or other foods. Over-the-counter medications, exercise and a change in your eating habits may help to relieve your symptoms.

Sometimes simple measures like walking around or massaging your abdomen can be enough to help the built-up gas move through your intestines and out of your body. Adding mild to moderate exercise such as walking, bicycling or strength training can get your digestive system moving and help prevent future episodes. Similarly, some yoga poses can work with your digestive system to keep the gas moving.

Some people find that over-the-counter preparations such as bismuth subsalicylate (Pepto-Bismol), activated charcoal (CharcoCaps) and simethicone (Phazyme, Gas-X) can relieve gaseous symptoms in the stomach and intestines. If your symptoms seem to be related to gas-producing foods, taking over-the-counter enzymes before eating these foods may help you to digest them more effectively. A-galacto (Beano), for example, helps to break down the carbohydrates in beans and other vegetables, while lactase (Lactaid) helps with the digestion of milk products. These products seem to help some people, while others report minimal symptom relief.

Beans and certain vegetables such as cabbage, cauliflower, brussel sprouts, turnips and bok choy tend to cause gas because of their high content of difficult-to-digest carbohydrates. However, these foods are healthy, so don’t avoid them. One solution may be to eat smaller amounts several times a week rather than a larger amount once a week. When cooking dried beans, the method you use may help reduce the amount of gas produced. One such method, described in “Gastrointestinal Health,” involves boiling the beans for 2 minutes, allowing them to sit for 1 hour, then adding them to fresh water to complete the cooking process. Other foods that might cause gas include raisins, corn, fruit, wheat, potatoes, onions and other high-fiber foods.

Little scientific evidence supports claims that herbal remedies relieve gas in the stomach. However, chamomile tea, turmeric, anise, caraway, fennel and coriander are sometimes used to try to reduce gas and other digestive symptoms. Other things to try at home include avoiding carbonated beverages and avoiding the use of a drinking straw, both of which tend to introduce air into the stomach. If you swallow air when you are nervous, reducing anxiety and stress may also be helpful.

See your doctor if your episodes of gas and bloating become more frequent or more intense or if you develop pain that localizes to a particular area of your abdomen. Other signs of possibly serious conditions include diarrhea, vomiting, constipation, heartburn, blood in your bowel movements or unintended weight loss.

Forty percent of Americans experience heartburn once a month and 15 percent to 20 percent experience it at least once per week. When heartburn becomes a part of your everyday life, you may be experiencing gastroesophageal reflux disease. Also called GERD, this condition is the result of stomach acid escaping up into the esophagus. The lower esophageal sphincter (LES) keeps food in the stomach, but when the pressure of the LES is altered, it can open up and allow food back into the esophagus. By eating foods that maintain LES pressure, avoiding those that lower it and making simple lifestyle changes, you can keep your GERD under control.

Up the Protein-

A diet that is high in protein will stimulate gastric secretion and increase LES pressure. This will keep gastric juices from making their way back up your esophagus. Be sure that your protein choices are low in fat, as high-fat meats will worsen GERD symptoms. Low-fat protein choices include baked or grilled chicken without the skin, fish, turkey, beans and legumes.

Increase Fiber-

A diet high in fiber is associated with a decreased risk for Barrett’s esophagus, a result of chronic GERD. Total fiber, as well as fiber from fruits and vegetables, is associated with a lower risk and may be protective against the GERD symptoms. Aim to get between 20 and 35 grams of fiber per day from fruits, vegetables, whole grains, beans and legumes.

Chewing Gum-

When acid from the stomach enters the mouth, it can cause dental erosion and bad breath. Chewing sugarless gum after meals may reduce reflux because of the increased saliva production, creating an increase in swallowing frequency. As you swallow, you are improving the removing the reflux from the mouth, preventing the disintegration of your teeth and gums.

Foods to Avoid-

When it comes to managing GERD, what you don’t eat is sometimes more important than what you do eat. Fatty foods, caffeine, chocolate, peppermint, garlic, onion and alcohol all lower the pressure of the LES, resulting in an increase in GERD symptoms. Foods that are high in acid, such as citrus juices, tomato juices and other spices may be irritating to the esophagus and should be avoided if they cause unwanted symptoms.

Lifestyle Changes-

A change in lifestyle can provide drastic relief for GERD patients. Avoid smoking and being around those who smoke. Smoking lowers the pressure of the LES and slows the emptying rate of the stomach. Raising the head of the bed by 6 inches allows gravity to keep food from escaping the stomach. Bloating causes the LES to become weakened; avoid stomach bloating by eating smaller meals, and stop eating no later than two to three hours before bed. Losing excess weight will also help alleviate GERD symptoms. If your GERD worsens, visit your doctor to find the best treatment for you.

Bloating is usually caused by the breakdown of food through the digestion process or by swallowed air. When trapped gas is unable to pass through flatulence or belching, it can accumulate in the intestines and stomach, leading to bloating. Abdominal pain is often coupled with bloating and can be dull, mild or sharp.

Bloating can also be caused by anxiety or stress, smoking, eating fatty or gas-producing foods, and gastrointestinal infection. Occasionally, bloating can indicate lactose-intolerance, irritable bowel or gynecological conditions. There are effective ways to relieve bloating naturally, but the treatment depends on the cause.

See your physician. Persistent bloating warrants a physical examination. Your doctor will take your medical history and perform an examination that might include imaging tests and blood work. Once your doctor determines the underlying cause of your bloating, you will be advised of your treatment options.

Avoid gas-producing foods. Avoiding or cutting down on gas-producing foods such as broccoli, baked beans, cabbage and Brussels sprouts, can reduce intestinal gas and subsequent bloating. In addition, avoiding carbonated drinks, hard candy, gum and lettuce might also reduce your symptoms.

Eat more fiber. Eating 25 to 30 grams of fiber daily will increase bowel motility, remove waste and relieve bloating. Foods rich in fiber include whole grains, high-fiber cereals, whole-wheat breads and fruits and vegetables.

Increase vitamin B6 consumption. Vitamin B6 has diuretic properties which helps prevent bloating, says nutritionist and registered dietitian Tanya Zuckerbrot, M.S., R.D. Food sources rich in vitamin B6 include avocado, roasted chicken breast and yellow fin tuna. Do not consume vitamin B6 in excess of 100mg per day. Check with your doctor to make sure that increasing your intake of this vitamin is appropriate for your condition.

Drink more water. Not drinking adequate amounts of water can contribute to dehydration and bloating. To make water more palatable, squeeze fresh lemon or lime juice into your water and talk to your doctor before dramatically increasing your fluid intake. Certain medical conditions necessitate fluid restrictions, so thoroughly discuss your general state of health with your doctor before upping your fluid intake to make sure it is not contraindicated by your medical status.

Enzymes are proteins that have unique abilities. They’re present in all living cells and are needed for every chemical reaction in the body. Each enzyme performs its own specific task. Our bodies produce different types of digestive enzymes to break down the food we eat. Digestive enzymes are secreted all along your digestive tract, starting in the mouth with salivary amylase, which helps break down starches. From there, other enzymes are produced in the stomach, pancreas and small intestine.

You can also get digestive enzymes from raw foods and supplemental digestive enzyme products. Raw foods naturally contain their own enzymes, but once raw foods are processed or cooked, their enzymes are destroyed. Supplemental digestive enzymes are sold in many health-food stores and pharmacies. They’re “generally recognized as safe” (or GRAS) by the FDA and come from different sources, such as animal, plant, fungal and bacterial.

Animal Enzymes-

Animal enzymes, also called glandular, may come from the pancreas of hogs or oxen. Enzyme products from animals are usually in coated capsules in order to pass through the acidic environment of the stomach unharmed.

Plant Enzymes-

Plant enzymes, such as bromelain from pineapple and papain from papaya, are called proteolytic enzymes because they break down protein. Although these may have certain benefits, there are potential allergies, contraindications and medical interactions with these enzymes.

Fungal and Bacterial Enzymes-

Fungal and bacterial-source enzymes are also known as plant-based, although “vegetarian” is a more appropriate word to describe these digestive enzymes. Unlike animal-source enzymes, vegetarian enzyme supplements don’t need to be coated because they can work in a broad pH range.

Why Digestive Enzymes Are Important-

Nutrition isn’t just about the types of food we eat: Those foods need to be broken down, the nutrients absorbed and utilized and, finally, eliminated. Many have enzyme deficiencies due to age, diet or lifestyle (i.e., they may be lacking or not producing enough of a certain digestive enzyme). When you’re not digesting foods well, you may experience such symptoms as occasional gas, bloating, indigestion, irregularity or other digestive challenges.

How Digestive Enzyme Supplements Can Help-

People whose bodies don’t produce enough digestive enzymes often take digestive enzyme supplements to help with specific food intolerances. According to the NIH, 30 million to 50 million Americans are lactose intolerant because their bodies don’t produce enough of the enzyme lactase, which digests lactose.

Similarly, recent studies have looked at the benefits of certain enzymes for people with gluten intolerance (not to be confused with celiac disease). DPP-IV is an enzyme that breaks down the casein in dairy and the gluten found in wheat, barley and rye.
What to Look for in a Digestive Supplement

There are many enzyme supplements on the market today. But before you buy, make sure you look at the source, blends and activity listed on the label. Do you have specific food intolerance or digestive issues? Find blends that have enzymes for your specific needs:

The three main groups of enzymes are proteases, lipase and carbohydrases. Protease digests protein, lipase digests fats and carbohydrase digests carbs. Additionally, look for accurate labeling of enzyme activity. The potency of an enzyme is a way to measure the effect it has on things such as protein, fats and carbohydrates. Weight (i.e., measurement in milligrams) does not measure the true potency of an enzyme.

Belching is the release of gas from the digestive tract through the mouth. It is the result of swallowing air, usually while eat or drinking. While it is normal to swallow small amounts of air, big, noisy belches occur when too much air is swallowed, often unintentionally. The clinical term for belching is eructation; the common term is burping.

Causes-

Belching is most often caused by eating or drinking too quickly, talking while you eat, drinking beer, sodas or other carbonated beverages that are infused with air, chewing gum and smoking. Inhaling cigarette smoke and chewing gum can both cause you to swallow excess air and result in belching.

Acid reflux, or heartburn, can cause belching as a result of swallowing excess air to try to clear out your throat and esophagus. Anxiety can also cause excessive swallowing.

Belching releases air and gas that would otherwise settle in the gastrointestinal tract and cause bloating, discomfort in the chest and abdomen, and sometimes difficulty breathing. Some people intentionally belch to release trapped air or gas. For some people, belching becomes a habit.
Implications

Some people belch loudly and often, a condition known as aerophagia wherein air is swallowed into the esophagus and immediately expelled. In this case, belching may be diagnosed as a behavioral disorder. Loud burping is often embarrassing and even when unintentional, is considered rude in many cultures.

Prevention-

Eat slowly and eat smaller amounts of food and slowly and calmly sip beverages so you swallow less air. Drink carbonated beverages directly from a glass, not through a straw or from a can or bottle. If belching is a chronic problem, you may have to avoid carbonated beverage altogether.

During flare-ups, it may help to avoid high-fiber foods and any other foods that are hard to digest. If smoking is causing belching, then you have one more reason to quit. When heartburn causes you to belch, you must resolve the underlying condition with antacids or other treatments.

Treatment-

Since the initial swallowing of air is often an unconscious behavior, there is not much a physician can do other than review preventive measures, explain the mechanisms of belching and in some cases, teach breathing techniques that can help minimize air swallowing. In cases of excessive belching, behavioral or speech therapy may be recommended.

There are no medications to treat belching but if heartburn is the cause, antacids may help. If the problem is severe and bothersome, anxiety medication may also help some people. In a small note published in the British Medical Journal, Dr. S. Ming reported his solution to repeated belching those results from nervous anxiety. He instructed his patients to bite on a pencil or handkerchief to stop the flow of air. According to Dr. Ming, this method resulted in a quick resolution of the problem.