Everyone has an Achilles’ heel. For many Americans, the weak point is the gut. It may not take much—a change in diet, some added stress—to create gastrointestinal (GI) distress. For some people, the symptoms are felt in the upper part of the GI system; for others, the lower GI system generates discomfort.
Dyspepsia is another term for indigestion. Symptoms, which originate from the stomach and first part of the small intestine, include pain or burning high in the abdomen (below the tip of the breastbone), early satiety (feeling full after a few bites), feeling heaviness after eating, and belching. For many people, symptoms coincide with mealtimes.
Likewise, lower GI symptoms are often associated with meals. They can include gas, bloating, and cramping. In a condition called irritable bowel syndrome (IBS), additional symptoms include diarrhea and/or constipation.
Dyspepsia and irritable bowel syndrome fall into the category of “functional” rather than “organic” disorders. In the former, the problem lies with the performance of the system, but without visible signs of disease. In organic disorders, there is a visible lesion such an ulcer. Examples include peptic ulcers and inflammatory bowel diseases.
The potential causes of functional bowel conditions are multiple. They include stress overload; hypersensitivity of intestinal nerves; imbalances in the bacterial ecology of the intestines; food allergies and intolerances; medications, such as nonsteroidal anti-inflammatory drugs and antibiotics; and chronic diseases, such as hypothyroidism, diabetes, anxiety, and depression.
Recipes to prevent and treat indigestion
Light Your Fire Salad
Traditional Chinese medicine practitioners speak of “digestive fire.” If you experience burning sensations with meals, don’t let this description alarm you. It refers to stimulating enzymes to better digest your food. 1 cup (20 g) torn arugula 1 cup (50 g) torn endive 1 cup (40 g) torn radicchio 2 tablespoons (30 ml) balsamic vinegar 1 garlic clove, minced Freshly ground black pepper, to taste ¼ cup (60 ml) olive oil ¼ cup (20 g) shaved Parmesan cheese Preparation and use:Toss together the greens in a large bowl and set aside. Pour the vinegar into a large salad bowl. Add the garlic and few sprinkles of pepper. Drizzle the olive oil into the bowl, stirring briskly with a whisk until the mixture is light brown. Empty the bowl of greens into the salad bowl with dressing. Toss. Sprinkle with the Parmesan shavings and serve immediately. Yield: 4 to 6 servingsHow it works: Herbalists have long used digestive bitters, drunk before the meal, to jump-start digestion. A European tradition is eating a salad of bitter greens after the main meal. Bitters stimulate bile and digestive enzymes.
Mango Summer Aperitif
This elegant yet easy aperitif stimulates your appetite and prepares your digestive system for a meal. Aperitif comes from the Latin verb aperire, “to open.” 2 cups (350 g) mango chunks, frozen ½ cup (120 ml) Muscat or Dolce dessert wine 1 bottle (750 ml) dry champagne, chilled Preparation and use:Partially thaw the mango chunks. Blend the mango in blender. Add the dessert wine and blend slightly. Fill champagne flutes half-full with the mango mixture. Top with chilled champagne and serve. Yield: 6 servingsHow it works: Dry champagne stimulates digestion. In addition to being rich in essential nutrients, mango contains fiber, which promotes healthy intestinal microbes and regular bowel movements. Note: Alcohol aggravates heartburn. If you have this condition, consider substituting pomegranate juice for the alcohol.
Warming Digestive Tea
These herbs and spices are both sweet and slightly bitter to improve digestion. 1 tablespoon (2 g) dried peppermint leaves 1 teaspoon (2 g) fennel seeds 1 teaspoon (2 g) aniseeds 1 teaspoon (5 g) cinnamon chips, from a crushed cinnamon stick ½ teaspoon cardamom seeds 2 cups (475 ml) water Preparation and use:Combine the peppermint and spices in a clean jar. Boil the water in a saucepan. Add the spice mixture. Cover and steep for 15 minutes. Strain and enjoy before and after meals. Yield: 2 servingsHow it works: See previous descriptions of anise and fennel. Cardamom also relieves intestinal spasms, gas, bloating, and flatulence. Peppermint relieves pain, cramping, and gas. Studies show that encapsulated peppermint oil significantly reduces symptoms of irritable bowel syndrome and dyspepsia.
When simple Doesn’t Work
Many of the gas-forming foods mentioned in this chapter are otherwise good for you. Rather than giving them up, try Beano, a product that contains alpha-galastosidase, an enzyme that digests the type of sugar found in beans and many vegetables. If you notice that intestinal distress occurs after consuming dairy products, you might be lactose intolerant. A simple breath test, which your doctor can order, can determine whether you have it. If you are, you can either give up dairy (except fermented products, such as yogurt and kefir) or take lactase supplements. For people with chronic digestive complaints, another condition to rule out is gluten sensitivity (also called gluten intolerance). In gluten sensitivity, the problem may arise from overexposure to dietary gluten. Celiac disease, which is more serious, is an autoimmune condition marked by destruction of the villi (fingerlike projections in the small intestine) in response to dietary gluten. Symptoms include fatigue, diarrhea, abdominal pain, bloating, and weight loss. If untreated, every organ system may ultimately become involved. Blood tests can screen for immune reaction to gliadin, a component of gluten. Treatment involves scrupulous avoidance of gluten. Also, doctors can prescribe medications to relieve intestinal symptoms. For more information, go to National Digestive Diseases Information Clearinghouse (http://digestive. niddk.nih.gov).
When to call the Doctor
If simple home remedies fail to relieve indigestion and intestinal upset, call your doctor’s office for an appointment. A number of diseases and medications can interfere with proper digestion. Your doctor can determine whether a treatable condition underlies your GI symptoms and rule out organic problems, such as ulcers and celiac disease.
Sunday, 6 April 2014
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