For some people, the next few months are hard for your digestion. Sometimes is because of the food you are eating or rather the different food you are eating. Or because of stress. This month we are going to dive into our digestion.
There are two types of gas — either habitual/chronic gas or severe/acute gas. Gas can be nothing more than a sign that you have swallowed some air, but it can also be a signal that you are not properly digesting your food.
Chronic gas is typically made up of methane. Methane has the unfortunate effect of depleting specific short-chain fatty acids that line a healthy colon. The chronic exposure to methane can increase the likelihood of disease in the colon such as polyps or even cancer.
SYMPTOMS OF GAS
- uncomfortable fullness after eating normal amounts of food
- distention in the abdomen
- abdominal pain
- excessive release of gas (i.e., farting)
COMMON CAUSES OF GAS
- GI tract irritation due to excess caffeine, sugar, alcohol, or processed oils
- nutrient deficiencies • lack of sufficient enzymes
- food allergies or sensitivities
- insubstantial bile production
- bacteria imbalances
- SIBO (small intestinal bowel overgrowth)
LIFESTYLE TREATMENT FOR GAS
- chew food well
- colon massage (following the line of the colon)
- gentle exercise such as walking
- yoga poses such as child’s pose or wind-relieving pose.
FOOD TREATMENT FOR GAS
- slowly increase fiber
- consider removing all dairy
- soak beans and grains before cooking and/or cook with kombu seaweed
- avoid sugar alcohols (sorbitol and xylitol)
- consider a low FODMAP diet
- do a three-week elimination diet to detect food triggers
- introduce digestive herbs such as ginger, fennel, anise and cardamom
SUPPLEMENTAL TREATMENT TO CONSIDER FOR GAS
- probiotics (start low and increase slowly)
- digestive enzymes
- enteric coated peppermint oil
- activated charcoal
- ennel ½–1 tsp; 3x per day
- fermented apple cider vinegar with meals.
HEARTBURN / ACID REFLUX / GERD
It used to be thought that heartburn was caused by too much acid in the stomach, however we now know that heartburn is most often caused by too little acid in the stomach. Either the food has been sitting in the stomach for too long because there is not enough acid to properly break it down or the esophageal valve is not functioning properly and fails to keep the contents of the stomach from rising up into the esophagus.
SYMPTOMS OF HEARTBURN
burning sensation in the chest, usually behind the breastbone • burning in the throat • hot or sour taste in mouth • difficulty swallowing • feeling of food being ‘stuck’ in the throat or chest • chronic cough, sore throat, or hoarseness
COMMON CAUSES OF HEARTBURN
- low stomach acid
- eating too fast
- consuming too much coffee or caffeine
- consuming too much sugar or refined carbohydrates
- food allergies and sensitivities
- certain health conditions such as ulcers, gallbladder problems or IBS
- structural issues such as a hiatal hernia
- stress or anxiety
- H. pylori or other infectious overgrowth
LIFESTYLE TREATMENT FOR HEARTBURN
- don’t eat late at night
- don’t over consume fluids with meals
- eat more slowly and chew food thoroughly
- avoid eating just before exercising.
FOOD TREATMENT FOR HEARTBURN
- avoid ice cold drinks
- increase vegetables
- avoid caffeine and sugar
- increase probiotic foods
- if excessive, avoid chocolate, citrus, tomatoes, onions, peppers and peppermint temporarily
- food combining can work well as it creates less work for the stomach
SUPPLEMENTAL TREATMENT TO CONSIDER FOR HEARTBURN
- aloe vera juice (2–4 oz)
- apple cider vinegar (1 Tbsp in water)
- betaine HCl treatment (only if no IBS and with support and care)
- deglycyrrhizinated licorice (DGL)
- slippery elm or marshmallow root to help soothe esophageal tissue
- vitamin A, beta-carotene, and zinc to help heal the mucosa membrane
- fennel tea.
This is quite a bit of information. Please do not hesitate to contact me with questions! https://nmhealthcoach.com/contact
Keep in mind that we will be hosting a cleanse after the holidays to help heal your gut!