Poor digestion or dyspepsia is more common than some people think. In addition, you can have indigestion without knowing it.
Contents
Causes of poor digestion
Diet low in fiber. Fiber is not a nutritious component of the diet, but it is necessary to:
- to soften the fecal mass,
- increase the speed of passage of digested food through the intestine.
The lack of fiber slows down the transport of food in the digestive system (constipation).
If the movement of food in the intestines is slowed, there is an increased risk of some food toxins entering the bloodstream.
Insufficient consumption of raw food. Food enzymes help digest food and are found exclusively in raw foods (except in supplements). Cooking at high temperatures (above 116 degrees) destroys the enzymes.
In some cases, a person may not eat some raw foods; the causes are:
- dental problems,
- Difficulties with the digestion of some foods.
In this case, it is recommended:
- Steam.
- The shortest possible cooking times and drinking the cooking water. The food should be immersed in the warm water, because in this way the coagulation of proteins occurs, which reduces the leakage of the cell juices.
Food allergies. Lactose intolerance, celiac disease and fructose intolerance.
The inability to digest certain sugars and proteins, such as lactose and gluten, leads to indigestion.
Food intolerances are not obvious to most people, the digestive disorders are considered normal.
Fast food. These fatty foods with refined carbohydrates and sugar usually have no nutritional value.
Low stomach acid levels. The lack of gastric juices caused by medication or disease, especially hydrochloric acid (HCL), has the following consequences:
- allows bacteria to penetrate the body,
- the proteins do not decompose sufficiently to be digested by the digestive enzymes
- causes food to remain in the stomach for too long, which leads to fermentation of the bacteria.
Lack of digestive enzymes. If the concentration of the main component of stomach acid (hydrochloric acid – HCl) is low, no signals are sent to the pancreas (pancreas) to release the right amount of enzymes to digest food.
The pancreas produces enzymes for the cleavage of all kinds of foods. The lack of digestive enzymes can cause malassimilation symptoms.
Inadequate composition of food. Many different types of foods consumed at a meal cause a severe overload of the digestive system.
For example, fruit is not digested in the mouth or stomach, but enters directly into the intestine, where it is quickly assimilated.
When fruit is consumed after a meal, it lingers too long in the digestive tract, resulting in fermentation.
There are two solutions:
- Eating a fruit-based meal, breakfast is the best time to do so.
- eat fruit after the previously eaten food is digested, that is, when the stomach feels empty; for protein foods you have to wait at least 4 hours.
Fruit should not be consumed together with carbohydrates/starch or proteins.
Food combinations to avoid:
- Acidic foods + starch because the acid destroys ptyalin (enzyme that breaks down starch).
- Protein-containing foods + starch (bread, pasta, potatoes, etc.) because the stomach produces very acidic gastric juices to digest the proteins, and only slightly acidic ones for the starch. Consequently, the digestion of the starch must wait for that of the proteins.
- Acidic foods + proteins because acidic foods inhibit the formation of hydrochloric acid in the stomach. This substance needs the enzyme pepsin to digest the proteins. The combination of acidic foods + nuts or cheese is correct because the latter contain a lot of fat and thus do not cause rot in the intestines, even if digestion slows down.
- Fatty foods + proteins because the fats reduce the secretion of gastric juices necessary for the digestion of proteins.
Unbalanced intestinal microflora. If you do not have a sufficient amount of “good” bacteria in the body, it leads to fermentation of food in the intestine and bad bacteria are nourished.
Constipation is a serious sign of an imbalance of the intestinal microflora. Since the body cannot rid itself of the waste, the toxins enter the bloodstream.
Pregnancy. During pregnancy, muscles and ligaments, including the smooth muscles of the digestive system, become more elastic.
As a result, the intestine has difficulty transporting the digested food.
In addition, the child presses against the stomach and thus causes a reduction in the free space for food.
Stress. Physical and psychological stress are among the most important causes of poor digestion.
All unconscious activities of the human body (for example, digestion) are controlled by the autonomic nervous system.
In a stressful situation, through a survival mechanism, the body diverts energy, blood, oxygen, etc. from the organs of the digestive system and concentrates the energy on other areas of the body (muscles, brain, etc.).
For this reason, anxiety and stress have a significant impact on digestion.Other causes
- Age
- Sport on a full stomach
- Overeating and fast food
- Highly processed foods such as fast food
- Drinking too much while eating
- Swallowing excessively (aerophagia)
- Caffeine – drinking too much coffee and tea
- Intake of too much fatty or spicy foods, depending on the type
- Alcohol
- Smoke
Some diseases
- Pancreatitis (inflammation of the pancreas)
- Bowel disease such as irritable bowel syndrome or gastritis
- Stomach diseases such as peptic ulcer or cancer
- Hypothyroidism (cause heartburn)
- Gallstones or cholecystitis (inflammation of the gallbladder)
Medication
All drugs and chemical products are poison for the digestive system, primarily:
- aspirin and other painkillers;
- Corticosteroids;
- some antibiotics can kill a high proportion of the “good” bacteria we need for digestion.
What are the symptoms of poor digestion?
The most common symptoms are:
Vomit
Food passes through the intestines too slowly, which means a delay for digestion.
Causes include:
- Fear
- Obesity.
Delayed gastric emptying or gastroparesis can cause symptoms similar to vomiting. Unlike vomiting caused by a virus, this symptom, if it is related to poor digestion, also provokes a feeling of fullness immediately after eating.
Diarrhoea
Malabsorption of nutrients caused by a food intolerance or nutritional disorder can have consequences such as:
- diarrhea,
- abnormal bowel movements.
Poorly digested sugar can lead to diarrhea with a sour, pungent odor, while poorly digested fats can cause foul-smelling, floating stools.
People with lactose intolerance may experience symptoms such as:
- chronic diarrhea,
- nausea,
- Flatulence
- Fullness.
Constipation
Often constipation is an indication of:
- an unbalanced diet,
- a lack of fiber.
This symptom occurs when the colon absorbs too much water during digestion.
The result is the formation of hard stools, which are difficult to empty.
Weight loss
Unwanted weight loss, especially when following a healthy diet, can lead to dysfunction of digestion.
For example, children with lactose intolerance do not gain normal weight if milk is included in their diet.
In other situations, chronic diarrhea and/or decreased nutrient intake can lead to weight loss.
Weight loss along with diarrhea and other symptoms, such as mental confusion, can be caused by a lack of nutrients such as niacin or vitamin B3.
Other symptoms
- Flatulence
- Feeling of fullness after eating
- Headache
- Belch
- With gastroesophageal reflux: halitosis or bad breath, bitter taste in the mouth and tachycardia
- Gurgling bowel sounds after eating
- Pain in the neck, shoulders and back
- Fatigue and drowsiness after eating
- Bloated belly
- Constant feeling of hunger
- Intestinal irregularity
- Particles of undigested food in the stool
Natural remedies for poor digestion
Chew
well Take small bites.
Place the fork between two bites.
Chew each bite well until it is completely dissolved, because the digestion of carbohydrates already begins in the mouth.
Amylase is a digestive enzyme present in saliva that serves to digest carbohydrates.
Consciously perceive
every bite Enjoy the taste and smell of the food.
Buy fresh flowers and put them on the table at lunchtime.
Use small cutlery to absorb less with each bite.
Create a pleasant atmosphere, dim lights, listen to music, light candles.
Drink
enough Drinking little water is one of the main causes of constipation.
Constipation causes:
- a bacterial imbalance,
- promotes inflammation of the intestinal mucosa,
- can lead to the ingestion of larger molecules, a condition known as leaky gut syndrome.
Consume
more fiber Some good sources of fiber include:
- Dried fruits such as dates, figs and dried plums.
- Beans and legumes, with lentils and peas being less nutritious.
- Flaxseed has a mild laxative effect. They can help with chronic constipation and against damage to the intestinal wall caused by inflammatory bowel disease.
Take flaxseed with rice, cereals, lettuce or other foods of your choice.
Avoid foods that you are
intolerant to Food intolerances are the most common digestive disorders.
For example, between 30% and 60% of patients with irritable bowel syndrome also report having one or more food intolerances with:
- Flatulence
- Flatulence
- Ache.
Most often responsible are:
- milk and dairy products (40-44%),
- Cereal products with gluten (40-60%).
Dietitians can create an elimination diet.
One should try to eliminate a number of foods from the diet for a short time and then gradually add them back in order to determine the consequences of the respective body reactions to the food.
The “good” bacteria multiply
Not all bacteria are harmful.
There are over 400 different types of bacteria and yeasts of the digestive system.
Among them are Lactobacillus acidophilus and bifidobacteria, which are known as good probiotic bacteria because they serve to maintain gut health.
Acidophilus and other probiotics
Even though you can find the good bacteria in some yogurts, there is a wide variation in quantity and quality.
Doctors recommend organic yogurts of good quality, to which active cultures are added only after pasteurization. Because this process destroys good and bad bacteria.
Supplements containing acidophilus and bifidobacteria can be found in special grocery stores.
Probiotics are especially helpful for the following conditions:
- Irritable bowel syndrome
- Diarrhoea
- Intestinal gas, bloating, flatulence
- Recurrent vaginal yeast infections
- Halitosis
You should not consume yogurt and supplements according to the following nutritional theories:
- Hygienism according to Shelton; after that, animal proteins should be avoided because digestion is very lengthy, while fruits and vegetables are quickly assimilated.
- Diet without mucus, consists of vegan diet / raw food.
- Blood group diet.
Supplements and herbal products that restore digestive health
Peppermint oil
Peppermint oil resists stomach acid and relieves:
- Stomach ache
- Flatulence
- Meteorism.
Digestive enzymes – According to conventional medicine, integrators with enzymes favor digestion and help against other disorders resulting from poor digestion.
Magnesium
Many people with low levels of magnesium in their blood have been able to improve their digestion after they start eating foods containing this mineral salt.
Antacids
It is not necessary to make the contents of the stomach more alkaline. Antacids should therefore be avoided.
Antacids contain aluminum and indigestible calcium. In addition, they are toxic and harmful and bring no benefits.
Antacids prevent stomach acid formation and provide relief only for a short time.
In the long run, they do not solve the problem, but even make it worse.
Alkaline water leads to:
- acid reflux ,
- Constipation (slow digestion).
Bicarbonate and Maalox
Bicarbonate and Maalox only help with acidification of the stomach because they lower the pH.
If the cause of poor digestion is due to intestinal disease, they do not help, but can even aggravate the situation, because they hinder the activity of the stomach.
After a heavy meal, no narium bicarbonate or Maalox should be taken for the following reasons:
- They can slow down digestion.
- Bicarbonate gives the feeling of temporary relief, but after that the symptoms worsen. The problem is that the bicarbonate slows down digestion, because in contact with the hydrochloric acid in the stomach, carbon dioxide is produced, which dilates the organ and stimulates the production of a greater amount of acid.
