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What Can I Eat to Improve Digestion? (Everyday Health)

September 15th, 2011 Comments off

The experts at everydayhealth.com offer a extremely valuable nutrition tips that can help improve digestion. Here are some highlights from the article:

 

Christine M. Esters

  • High fiber diet: chia, flax, acacia
  • Enzymes: fresh juice like carrot, wheat grass, celery, cucumber, ginger, and apple
  • Omega 3 — 6 — 9: coconut, flax, hemp


Lisa Ganjhu, DO

  • Enjoy healthy lean proteins. Incorporate more vegetable protein than animal protein.
  • Breads should be whole grain. Your dairy products should be fat free or low fat.
  • Get rid of the sodas and the sweetened drinks.

Jo Ann Hattner, MPH, RD

  • Eat regular meals and snacks (3 meals and 2 snacks over the day)
  • Avoid eating just before bedtime
  • Eat a plant-based diet, meaning that most of your plate is composed of fruits, vegetables, and whole grains and the animal foods are in smaller portions

Lisa Pichney, MD

  • Multiple small meals are easier to process
  • Eat plenty of fresh fruits and vegetables; drink enough water to keep well hydrated;
  • Get up from the table when you are full; and enjoy your meals with family and friends

Sutha Sachar, MD

  • Chew your food very well and not in front of the TV or computer — digestion starts with the enzymes in your mouth.
  • Walk after a large meal; this increases activity of your bowel to keep air and gas passing through.
  • Add high — fiber vegetables to your meals so you can stay full longer while keeping your blood sugars under optimal control.

William Chey, MD

  • Avoid fatty or greasy foods.
  • If bloating and gas are the main problem, avoid poorly absorbed carbohydrates (lactose, fructose) and sugar alcohols (sorbitol, mannitol).
  • If heartburn, nausea, or fullness after eating is the problem, try to eat smaller, more frequent meals. Instead of taking 2 to 3 large meals per day, take 4 to 5 smaller meals.
  • If a person is bothered by symptoms that awaken them at night, avoid eating or drinking anything within 3 to 4 hours of lying down to go to sleep.

 

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Eating to Prevent Heartburn during Pregnancy

June 3rd, 2011 3 comments

 

Heartburn and PregnancyHeartburn does not just affect those who are high stressed or love their spicy foods.  Pregnant women suffer from heartburn too.  You will find as your pregnancy progresses that antacids tend to become your best friend.   Heartburn has nothing to do with your heart. It is when the acid from your stomach leaks up into the esophagus.

 

How do I know Heartburn from Heart Attack? CLICK HERE

 

Heartburn is very common during pregnancy.  In fact one in four women experience heartburn during their pregnancy usually during the third trimester A number of factors are to blame for heartburn during pregnancy. The changes in hormone levels, new sensitivities to food, and the pressure being put on the stomach by the growing baby can all contribute to heartburn. Fortunately, there are some things you can do to reduce your chances of getting heartburn, and to treat it when it does occur. There is an old wives tale that if you have bad heartburn, your baby will have a lot of hair.   Of course there is no proof in this but it is a fun thing to believe in.

 

Ways you can help prevent heartburn during pregnancy:


  • Start by taking your time while you eat.  Not only will you enjoy your food better but your stomach will not have to work as hard to digest your food.
  • Try eating early and eat at least two hours before you go to bed that night so your body has plenty of time to digest your food.
  • Keep your meals small. Stick with eating six small meals throughout the day. Large meals tend to stuff up your stomach which is already extra squashed thanks to your uterus.  A stuffed stomach makes it that more likely that some of the food along with stomach acid will make its way back up the esophagus.
  • Keep your fluids and solids separate.  Too much fluid mixed with too much food can distend the stomach which can aggravate heartburn.
  • Eat sitting up. Don’t eat while lying down, and if you are having a bed time snack make sure you are propped up by pillows.

Your weight plays a part in how much heartburn you may experience.  The heavier you are, the more pressure you are placing on your esophageal sphincter.  This is another reason why you should not gain to much more than the recommended amount.

 

What Foods can cause heartburn?

Some foods you might want to stay away from are highly seasoned spicy foods, soda, tomatoes sauce, chocolate, and some citrus.  Greasy foods are also a big contributor to heartburn.   Cutting out greasy, fried food is going to help with your heartburn prevention.  Once you figure out what foods cause heartburn, you can cut them out of your diet.

 

Heartburn Treatment Options

When all else fails, take something for your heartburn.  Tums and Rolaids are perfectly safe to take during pregnancy.  If you are not comfortable taking any over the counter medicines try some natural ways such as eating a handful of almonds.  Almonds are a stomach settler and might help with your heartburn.  Another natural remedy is a tablespoon of honey mixed with milk is a favorite for preventing heartburn.

Like with some pregnancy discomforts, heartburn is one that can be avoided as long as you take the steps and eat properly.  Even without suffering from a lot of heartburn, your baby still could be born with a full head of hair.

By changing your diet and eating habits and using a few simple preventative methods, you might be lucky enough to avoid most bouts with heartburn. If not, there are treatment options that are safe and effective. Don’t suffer with bad heartburn needlessly – take action today!

You should seriously look at Holistic Treatment Systems that can cure Heartburn for good using natural home remedies. I highly recommend the book by a certified nutritionist and health consultant – Jeff Martin. His book outlines a clear, step-by-step, holistic system to cure heartburn and acid reflux using natural remedies.

Heartburn Relief eBook