Digestive Issues

Suggestions For Gas, Bloating, Heartburn and Indigestion

Probable causes/contributing factors of gas / bloating / heartburn

• Low stomach acid, and or enzymes
• Overeating (excessive portions and eating when foods difficult to digest (fatty red meats, dairy, wheat, greasy fried foods and fast food)
• Food intolerances, acidic foods and beverages and foods difficult to digest
• Candida (excessive carbs and sugar) and or parasites
• Insufficient fibre and constipation
• Consuming sugary and diet beverages, juice, alcohol and coffee (particularly with meals)
• Trigger foods
• Stress
• Lower Back Correction

Low Stomach Acid (HCL - Hydrochloric acid)

Causes of Low Stomach Acid can include: consuming too much acidic foods and beverages, chronic stress, high carb diets, misalignment of the lower back, diets low in zinc and B vitamins, lack of exercise, certain medications, over use of antacids, infections (helicobacter pylori), and over eating.

Overeating

Overeating has become one of the top contributing factors to loss of health. In order to achieve optimum digestion, the stomach must empty and send a message to the brain that food is required. In turn, hormones like ghrelin (which signals hunger pangs) prepares the body for nourishment. In short, its best to wait until we are hungry to eat!

     Leptin (which signals fullness) is released once we have taken in the ideal amount of food,  regulating our appetite. If eating too quickly and not chewing thoroughly, the stomach does  not have ample time to signal the brain that we are nourished.

    Overeating can interfere with these signals, leading to a cycle of constant hunger or overeating. It takes at least 20 minutes for leptin to signal fullness. The take home is to slow down and enjoy the food.

Food Intolerances, Acidic Foods and foods with Lower Digestibility

     Food intolerances cause inflammation and may trigger a histamine response (water retention) both in the digestive tract and the entire body causing discomfort and bloating. Intolerances, unlike food allergies are not life threatening, however they can certainly kill our joy.  They can be detected and undetected (for example: causing outright discomfort in the gut, but also fatigue, headaches, brain fog and sore muscles. Intolerances can come and go and develop for a multitude of reasons.

     Pay attention to what you eat and how you feel.

Foods We Love That Are Harder to Digest

Hard to digest foods include fatty meats and foods, red meats, unfermented dairy, wheat/gluten, fried foods, processed and fast foods, sugary foods, and beans are some examples.

     Coffee, colas, carbonated beverages, diet drinks, milk and alcohol can all hinder digestion particularly when consumed with food.

    Consider taking digestive enzymes with meals for these foods or when digestion is sluggish. This can enhance the absorption of vitamins, minerals, and other nutrients, contributing to overall health. Better digestion can help maintain flora (a balanced gut microbiome).

Prebiotics and Probiotics

A healthy intestinal tract has 80% "good " bacteria (such as Acidophilus and Bifidus) and 20% "bad" bacteria. When the environment of our intestinal tract become compromised due to many of the reasons above -this ratio is reversed. An overabundance of the bad bacteria leads to poor digestion, gas, bloating, discomfort, constipation / bowel issues, and lowered immune functioning.

Pre and Probiotics can be taken by supplement and / or included in our daily diets. Pre-biotic foods include: chicory root, chia seeds, garlic, onions, asparagus. Probiotic foods include unsweetened yogurt and kefir, and various uncooked fermented foods such as sauerkraut and kimchi.

Daily Fibre and Constipation

Fibre is an essential in our diet, collecting debris and unwanted bacteria from the entire surface of the digestive tract. Supplementing the diet with psyllium husk, ground flax seed  or other fibre sources can help to significantly to increase optimum digestion and bowel health. Prebiotic fibres can serve as food for beneficial gut bacteria, promoting a healthy microbiome. Fibre is also known for reducing cholesterol and lowering blood sugar.

Constipation is the result of many factors including insufficient water and fibre intake, imbalanced flora, poor diet, stress, hypothyroidism, certain medications, lack of exercise, excessive dairy, and change of routine. When waste is backed up in the body it can seep back into the blood stream releasing unwanted toxins. Constipation causes gas, bloating and discomfort due to putrefaction. Backed up stool can leave deposits on the walls of the bowel and cause dangerous blockages.

   Common Trigger Foods
Acidic foods such as tomatoes, coffee, pop, tea, juice, sweetened foods and beverages, alcohol, acidic fruits, and chocolate to name a few. Additionally - Fatty / greasy meats and fast foods, wheat, dairy, processed foods, spices, legumes, onions and peppers.

Eat Clean!

     Eating clean food refers to choosing natural, clean, healthy, unprocessed or minimally processed and organic (un-compromised food grown in natural conditions).  These clean foods are recognized within our bodies (with exception of allergens and intolerances).

    When the digestive system is healthy, most of these foods are typically well tolerated.

Drink as Little as Possible with Meals and Chew Your Food

Liquid should be consumed 1/2 hour before and 1-2 hours after meals. Consuming too much liquid with meals can dilute stomach acid (HCL) and digestive enzymes, potentially hindering the healthy breakdown of food and absorption of nutrients. Poorly digested food can cause gas, bloating and discomfort.

Instead, small sips of water with a meal if needed is ok. Drinking juice, milk, pop and alcohol with meals can further impair healthy digestion.

Chew Your Food. Chew Chew Chew…

Thorough chewing allows saliva to mix well with food, ensuring that enzymes like amylase can start breaking down carbohydrates effectively. Improved Nutrient Absorption easier for the stomach and intestines to digest, leading to better nutrient absorption.

• Reduced Workload on the Stomach: When food is adequately broken down in the mouth, the stomach doesn't have to work as hard, which can help prevent issues like acid reflux.

• Increased Satiety: Chewing more can help you feel full faster, potentially aiding in weight management.

Chewing stimulates saliva production, which helps neutralize acids and washes away food particles, promoting overall oral hygiene. Taking the time to chew food thoroughly ensures that the stomach has had sufficient    time to communicate with the brain as to how much food is actually required, triggering the release of hormones related to hunger and satiety.

Last But Not Least - STRESS! 

Stress can also affect the way your body produces stomach acid, potentially worsening heartburn symptoms.