INTESTINAL problems are one of the main health issues plaguing our society. They are very common and if you were to ask around, chances are that everyone would have suffered from at least one digestive problem sometime in one's life.
Symptoms include bloating, belching, flatulence, indigestion, heartburn, gastritis, diarrhoea and constipation due to factors such as improper dietary intake, illnesses, stress, infections and sensitivity to certain food.
Taking care of your diet is an important step in ensuring a healthy digestive system. It is advisable to increase your intake of vegetables and fruits in your existing diet.
Many constipated people find relief in merely modifying their diet to reduce refined carbohydrates such as white flour, white sugar, white bread, noodles and white rice and increasing fibre intake.
According to the American Dietetic Association, it is recommended that we take about 25 to 35 grammes of fibre daily. It is beneficial in regulating bowel movements and adding bulk to the faeces. Regular bowel movements are essential in aiding the body in eliminating toxins, and thus improve intestinal health.
You may achieve this by consuming a variety of vegetables, fruits, whole grains and psyllium husk. Having regular meal times helps to minimise excessive stomach acid production at any one time and is also good for preventing heartburn and gastric problems.
Excessive gas in the intestines can also be prevented by reducing certain gas-forming food such as broccoli, brussel sprouts, cabbage, cauliflower, onions and legumes.
This is because they contain indigestible sugars that will be broken down by intestinal bacteria to produce gases such as carbon dioxide, hydrogen sulphide and methane. Avoiding carbonated beverages may also be beneficial.
Some people may not realise that the intestinal symptoms they are suffering from may be due to food intolerance.
Try eliminating milk and dairy products for a few days. If you notice an improvement, you may be lactose intolerant. You can minimise its effects by eating dairy products in small portions with other food or by selecting lactose-free products.
However, some people may have underlying problems that lead to intestinal symptoms such as celiac (a condition that hinders normal digestion), gastritis (inflammation of the intestinal tract) and diverticular diseases (inflammation of the large bowel, which pushes the muscular layer to form pouches, where food can be trapped in these pouches, causing infection).
Diverticular diseases may be due to the ageing process and a diet low in fibre.
Nutritious food plays an important role in improving health, but consuming them without proper care regarding its cleanliness may cause food poisoning, leading to infections.
Food poisoning will often produce similar symptoms as indigestion, accompanied by fever, vomitting and nausea. Therefore, watch what you eat and drink when travelling to areas where sanitation is poor and disease rates are high.
Stress management is also important because nervous people tend to swallow a lot of air, resulting in build-up of excess gases in the digestive tract. Exercise is also recommended to keep the bowels moving normally and helps reduce stress.
Natural herbal and nutritional remedies to consider:
1. A mix of freshly grated ginger with a little lime juice helps soothe the digestive tract and relieve flatulence.
2. Take probiotics such as Lactobacillus acidophilus NCFM (in the form of capsules) regularly to balance the gut micro-flora.
3. Herbs such as psyllium husk, slippery elm and chamomile may be beneficial in soothing the digestive tract.
4. Supplementing your diet with milk thistle and dandelion may help improve the functions of the liver in promoting good digestion.
5. Consuming prunes can help to relieve mild constipation.
6. Drink at least eight 250ml glasses of water or other fluids a day.
The writer is a pharmacist who is actively involved in the dissemination of information on natural healthcare and holistic therapies. She can be contacted at csyam@streamyx.com.
