Indigestion is an over-production of stomach acid caused by stress, eating too much or too quickly, or eating the wrong foods. Acid forming foods contribute to indigestion. 

Make 80% of your diet alkaline-forming foods:

Asparagus, cabbage, lettuce, onion, cauliflower, radish, swede, peas, courgette, red cabbage, leeks, watercress, spinach, turnip, chives, carrot, green beans, beetroot, garlic, celery, cucumber, broccoli, kale, Brussels sprouts, non-sweetened soy milk, almond milk, lemon, avocado, tomato, grapefruit, watermelon (neutral), rhubarb, herbal teas (lemon verbena, peppermint, ginger), vegetable soup, almonds, pumpkin, sunflower seeds, sesame, flaxseed, spelt, lentils, any sprouted seed, olive oil, avocado, hummus, tahini.

Make no more that 20% of your diet acid-forming foods:

Pork, lamb, beef, chicken, turkey,  seafood (apart from occasional oily fish), milk, eggs, cheese, cream, yogurt, ice cream, vinegar, white pasta, bread, biscuits, soy sauce, tamari, condiments e.g. tomato sauce, mayonnaise etc, artificial sweeteners, honey (manuka is ideal), fizzy drinks, coffee, tea, beers, spirits, fruit juice, dairy smoothies, milk, traditional tea, saturated fats, hydrogenated oils, margarine (worse than butter!), corn oil, vegetable oil, sweets/chocolate, powdered soups, convenience foods, peanuts, cashew nuts, pistachio nuts.

Recommended supplements:

• Digestive enzymes
• Peppermint oil capsule taken 30 minutes before eating
• Herbs:  Aloe Vera juice, goldenseal, slippery elm tea, ginger
• Acidophilus

Top tip:  Mix a solution of ½ teaspoon baking powder soda with ½ glass of water and drink every two hours until the indigestion subsides.

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Flatulence or abdominal gas is created when bacteria and acids in the stomach break down the food during the digestive process. These gases may be eliminated in the form of belching or if the gas is formed lower down in the intestines it is eliminated from the body through flatulence.

Causes of flatulence:

• Swallowing air through rapid drinking or eating
• Excess gas produced by foods e.g. broccoli, cabbage, Brussels sprouts, bananas, beans, cauliflower, onions, prunes, dark beer, red wine, sorbitol and fructose
• Lactase deficiency resulting in a decreased ability to digest lactose (sugar found in milk/dairy products)
• The primary components of gas are 5 odourless gases: oxygen, nitrogen, hydrogen, carbon dioxide and methane
• The odour is due to trace gases e.g. indole, skatole and sulfur-containing compounds

Self-help:

• Reduce or eliminate foods which cause gas
• Steep ½ tsp of fennel seeds in a cup of boiling water and drink
• If lactose intolerance is suspected, remove dairy from diet for 14 days to assess changes
• Coriander and clove aid digestion and treat flatulence
• Stay physically active ensures digestion of food
• Enjoy a  balanced diet rich in fibre with plenty of fluid
• Eat slowly
• Yogurt is a rich source of acidophilus which aids digestion
• For quick relief drink a glass of water with 1tsp lemon juice and ½ tsp baking soda
• A gentle massage of the abdominal area with cardamom, clove, cinnamon, fennel or ginger oils can help ease discomfort

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Eat healthy stay vibrant

Winter ushers the time to celebrate and along comes the discomforts associated with binge eating and drinking and those late night sessions.

While digestive problems may seem like a mere inconvenience, they can turn all celebrations sour by causing indigestion, stomach cramps, bloating, diarrhea and constipation. Overeating is a common problem since there is so much good food around during this time. It is important to know how to prevent digestive problems this festive period.

Obviously at Troo Health Care we have lots of excellent natural digestive health remedies to help see you through. As well as these here are some great tips to keep the ache away.

DONT’s:

By either reducing or eliminating your intake of certain foods which are known to cause stomach ailments, you will greatly increase your stomach’s comfort level:

1. Processed red meats such as hot dogs, lunch meats, and sausages
2. Trans Fats and Hydrogenated Oils
3. Try to avoid milk if you suffer from lactose intolerance
4. Gluten-sensitive individuals should avoid food containing Wheat, Rye and Barley
5. Try not to eat in a hurry. Digestion starts in your mouth. Eating slowly, chewing each mouthful well eases the load on your digestive system.
6. Do not skip meals, eat regularly
7. Smoking lowers the pressure at the junction between the stomach and oesophagus, promoting backflow of stomach acid into the oesophagus (reflux) – causing heartburn
8. Avoid drinking too much alcohol

DO’s:

By including certain other food items, you can help your stomach perform better this festive season:

1. Foods rich in fibre (vegetables, fruit and whole grains/cereals) promote intestinal transit and prevent constipation.
2. Drinking adequate water per day will ensure that your body stays flushed of any toxins
3. Regular exercise stimulates the intestinal muscles to push digestive contents through your system and promote a healthy digestive system.
4. Probiotics like yogurt, contain “good bacteria” that help the body digest food properly and also fight infections

With these few simple alterations to your daily diet and lifestyle, you can prevent digestive disorders and feel vibrant and healthy.

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