Unfortunately, too many Americans are taking a dubious shortcut to digestive health: GI medication use has jumped dramatically in recent years. One in ten Americans was prescribed at least one GI medication on an outpatient basis in 2007 (the most recent year for which figures are available) compared to 1 in 15 in 1997. Such medications often do more harm than good - masking imbalances that can lead to more serious conditions, and causing numerous side effects, including lower B12 levels, increased risk of fractures and even increased risk of infections.
So let's explore some natural, gentle means to keep the digestive tract on track.
Nearly everyone has an occasional bout of indigestion. Discomfort or burning in the upper abdomen is often associated with overeating. This kind of indigestion usually goes away without treatment. If you avoid foods that trigger your symptoms and unlearn unhealthy habits, such as eating too much or too quickly. The following self-help tips will both relieve and prevent indigestion:
- Don't eat too quickly.
- Eat smaller meals.
- Avoid late-night eating.
- Try to relax after meals.
- Avoid spicy foods if they contribute to your indigestion.
- Avoid or minimize intake of coffee and alcoholic beverages.
- Keep a food diary to help identify items that trigger indigestion.
- Drink peppermint tea, an excellent stomach soother if you've eaten too much. (However, it may worsen esophageal reflux by relaxing the sphincter where the esophagus joins the stomach. Chamomile tea is an alternative.)
- Drink ginger tea, eat candied ginger or take a 500 mg capsule of ginger root extract.
- Probiotics are products containing the helpful bacteria (usually Lactobacilli or Bifidobacteria) that normally inhabit the human digestive tract. Most of these "friendly" bacteria occur naturally in cultured milk products, such as yogurt with active cultures or acidophilus milk. Look for brands containing Bacillus coagulans (BC-30) or Lactobacillus GG in liquid or capsule form. The usual dose is based on number of colony forming units, or CFU, and is typically in the range of 10-20 billion CFU. Probiotics are also an effective treatment for viral and antibiotic-associated diarrhea in children, inflammatory bowel disease, lactose intolerance, irritable bowel syndrome, vaginal yeast infections, food allergies, eczema and recurrent C. difficile infection.
- Experiment with plant-derived digestive enzymes that can help you process foods.
- Artichoke-leaf extract may help with indigestion by increasing bile flow needed to digest fats. Choose products that are standardized for caffeoylquinic acids and follow the package directions.
- Deglycyrrhizinated licorice (DGL) is licorice devoid of glycyrrhizin, a compound that can raise blood pressure. It protects the lining of the stomach and esophagus from irritation by acid and is much safer than acid-suppressive drugs. Take two tablets chewed slowly 15 minutes before meals and at bedtime, or take one-half teaspoon of DGL powder at those times. Allow the extract to dissolve in the mouth and slowly trickle down the throat. You can take DGL as long as you have symptoms.
Comment: While probiotics are an good source for building beneficial bacteria in the gut, dairy products such as yogurt and acidophlis milk can be harmful to overall health and wellness. To learn more about Why Milk is So Evil read the following:
Casein, the protein in dairy, has the potential to evoke an autoimmune response and/or mimic endorphins to cause changes in perception, mood, and behavior; but it is to say that milk can cause you problems in other ways as well.6 reasons why you should avoid milk at all costs...
The Shocking Truth About Dairy
Speaking out against Dairy
The Addictive Opioids in Wheat and Dairy Foods
IBS often resolves with lifestyle changes and mind/body interventions, but it is a real condition. If the diarrhea, stomach pain or other symptoms become chronic - meaning that they have persisted for more than four weeks, or if they have become steadily worse in character - consult with your primary health care provider.
For more on natural relief for GI conditions, click for my views on:
- acid reflux
- diverticulitis
- diarrhea
- constipation
- irritable bowel syndrome (IBS)
- colon polyps
- lactose intolerance
- ulcerative colitis
- Crohn's disease
About the author
Andrew Weil, M.D., is the founder and director of the Arizona Center for Integrative Medicine and the editorial director of DrWeil.com.
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