16 Stomach Settlers

An upset stomach. A bout of belly-churning diarrhea. Painful bloat from constipation. An uncontrollable attack of gas. Sound like anyone you know? Don’t worry—you’re not alone. It’s probably safe to say that everyone has had some form of digestive disorder at one time or another. These upsets are among the most common of all health complaints. Persistent, long-lasting digestive problems can be warning signs of a serious underlying condition. But occasional upsets tend to be triggered or at least aggravated by what—and how—we eat and drink. Viruses, bacteria, stress, smoking, and pregnancy can be contributing factors, too. The good news is that tried-and-true remedies can tame unsettled tummies and deliver relief.

Indigestion 

When your last meal seems to be sitting uncomfortably in your stomach, roiling around enough to make you queasy or even threatening to come back up, you’ve probably got a classic case of indigestion. Eating too much or too fast can bring it on, even in people who claim they have castiron stomachs. Certain foods are also known indigestion inducers. Many home remedies for indigestion rely on time-tested herbs to help relieve spasms and bloating. Some promote normal digestion, helping move food out of the stomach and into the intestines so you can be comfortable again.

Tame the Tummy 
Quaff Chamomile Tea made from the herb chamomile has been used to relieve indigestion for centuries. Chamomile exerts healing and protective effects on the digestive tract lining. It also relieves cramping, expels gas, and stimulates normal digestion. Chamomile tea is easy to make and quite safe for most people. (CAUTION: Though generally considered to be very safe, rare allergic reactions to chamomile have been reported in people who are allergic to ragweed, asters, chrysanthemums, and other plants in the Asteraceae family.) Add a heaping teaspoon of the dried herb to a cup, pour in just-boiled water, and steep for 5 minutes. Strain and add a little honey to sweeten, if desired.

Chew Seeds
Many Indian restaurants have a dish of fennel seeds available as a digestive aid for departing diners. Fennel is a carminative, an herb that aids digestion and alleviates cramping and gas. Try chewing a teaspoon of fennel seed to soothe an upset stomach, particularly one triggered by eating spicy foods.

Try Peppermint 
Studies have shown that peppermint tea has a relaxing effect on gastrointestinal tissues and can relieve pain, too. Steep a heaping teaspoon of dried peppermint leaf in a cup of boiling water, strain, and sip. Research has also shown that small doses of peppermint oil may help relieve indigestion, as well as the symptoms of irritable bowel syndrome. Peppermint oil may cause heartburn; if so, try coated capsules, available in health food stores.

Gnaw Ginger
Ginger has been used for thousands of years to settle unsettled stomachs. Studies have shown that ginger calms intestinal spasms and can signi􀉹cantly reduce nausea. Try slowly chewing a few pieces of candied ginger when indigestion strikes. Ginger is available in health food stores and many supermarkets.

Sip Soda 
Although drinking carbonated beverages may sometimes cause indigestion, slowly sipping a small amount of club soda or real ginger ale may help alleviate the discomfort.

Constipation 

Constipation may be nearly as common as indigestion. It’s the reason behind roughly 2.5 million doctor visits each year. Although what constitutes “regularity” varies widely from person to person, you’re constipated from a medical perspective if you haven’t had a bowel movement for more than three or four days. Typically, constipation is the result of too little fiber, not enough water, and too little exercise, although stress and certain medications can also play a role.

Restore Regularity

Add Fiber 
If constipation is a problem, try gradually increasing the amount of fiber in your diet. Expand your daily menu to include more whole grains, fruits, and vegetables. Foods such as beans and lentils, raspberries, prunes, figs, oatmeal, and bran cereal are particularly fiber rich.

Hydrate 
Make sure you are drinking at least eight 8-ounce glasses of water a day. Keep an eye on your coffee or tea intake, though. Both are diuretics that can promote water loss.

Drink Hot Lemonade 
Warm drinks can stimulate the digestive tract, especially first thing in the day. Even before you have your morning coffee, try drinking a hot “lemon-aid” made by adding a tablespoon or two of freshly squeezed lemon juice to a cup of hot water. Sweeten with a little honey, if desired.

Get Going 
Physical activity can help stimulate the digestive tract to move things along. It also reduces stress, which can contribute to constipation (as well as indigestion). Walking is one of the simplest and best exercises. Try including a 20- to 30-minute walk as part of your daily activities.

Diarrhea 

Diarrhea often strikes without warning and can send you running to the bathroom many times a day. Viruses can cause it. So can food poisoning, antibiotics, and foreign strains of the bacterium E. coli picked up while traveling. Fortunately, most cases of common diarrhea usually clear up in a few days. Simple remedies—and staying hydrated—can help you cope until the crisis has passed.

Ditch Diarrhea

Keep Hydrated 
Diarrhea can be very dehydrating. Fight dehydration by continuing to sip your way through eight glasses of water every day. Herbal teas and diluted vegetable and fruit juices are also good choices.

Drink Blackberry Tea 
Blackberry tea is an old folk remedy for diarrhea. Traditionally, though, the tea was made from blackberry roots, which may not be easy to find. An alternative is tea made from blackberry leaf. Steep 2 teaspoons dried blackberry leaf in 1 cup just-boiled water for 10 minutes. Drink up to three cups a day.

Keep It Light 
Avoid eating solid food for 12 to 24 hours. Then eat small amounts of simple foods such as applesauce, bananas, yogurt, white rice, soda crackers, and toast.

Try Probiotics
Antibiotics can kill off large numbers of “good” bacteria that normally inhabit your intestines. You may be able to replenish these helpful microbes— and speed recovery from diarrhea —by eating yogurt, kefir, and other probiotic foods that contain live bacterial cultures, including strains off Lactobacillus. Helpful bacteria are also available in pill form at natural food stores.

Gas 

Most intestinal gas is produced in the colon, where undigested food, such as plant fibers, ferments with the help of billions of bacteria. Excessive gas can form if you eat too fast or too much, swallow air, consume lots of fatty or gasproducing foods such as beans and raw vegetables, or are unable to digest lactose, a natural sugar found in milk and other dairy products. Gas can also result from constipation and when the normal balance of bacteria in your intestines is disrupted by taking antibiotics and certain other medications.

Fight Flatulence

Slow Down 
Gulping food encourages overeating and the swallowing of air, both of which can contribute to gas formation.

Go Easy With Fiber
Some high- fiber foods tend to produce intestinal gas. Among the worst offenders are beans, lentils, cabbage, onions, broccoli, cauliflower, bananas, raisins, prunes, whole wheat bread, and bran cereal. If gas is an issue, try cutting back on these foods.

Experiment With Herbs 
A number of herbs, including fennel, peppermint, and lemon balm, can also help relieve intestinal gas. A handful of fennel seeds or a cup of lemon balm tea can be a very effective flatulence fighter!