Digestive woes plague a growing amount of people in the United States for a host of reasons.  Fast food, less fiber, less whole food, more processed food, unpredictable eating patterns and even stress has lead to acid reflux, irritable bowel syndrome and worse conditions such as ulcerative colitis.  Often a diet improves digestion due to more predictability and improved food choices, but unfortunately, sometimes losing weight complicates function. 

            The primary goal of nutrition is, of course, to give your body the energy and structural components necessary for health.  The good news is that the greatest concentration of these nutrients are found in fruits and vegetables which contain the fiber to improve digestion.  Unfortunately the average American eats only 1.3 servings of fruit and vegetables a day and even that meager amount may become a low-carb diet casualty. 

            Digestive disorder causes most often have structural and functional components.  Upper gastrointestinal complaints such as reflux or poor digestion can be caused by too little or too much stomach acid or even the presence of ulcer-causing bacteria.  If improved eating doesn’t solve the problem, a physician should be consulted since ulcers can lead to serious complications as can chronic reflux.  Esophageal cancer is a real threat.  Many people will note that processed foods (high amount of processed flour, meat products or sugar), acidy foods (carbonated sodas, sugary snacks) and spicy foods increase symptoms.  Though more alkaline foods like vegetables are a long-term help.  If inflammation and reflux is severe, the fibrous nature of the whole foods may be difficult to tolerate and softer choices will need to be made.  For example, instead of raw broccoli, green beans may be a better choice.  Cooked carrots may be better tolerated than lettuce.  Greasy foods have to be avoided – period.  Moving to more fruits and vegetables and eliminating obvious poor choices may be immediately corrective.  For those struggling with an intolerance to that much fiber, simply using whole foods that are less fibrous such as rice, sweet potatoes and even oatmeal can be a step in the right direction.

            I.B.S Relief (Burstall, D., R.D., Vallis, T., Ph.D. & Turnbull, G, M.D. 1998), lists many foods that are gas-forming and may be better to avoid.  Foods such as broccoli, cabbage, cauliflower, corn, peppers, onions and other fibrous vegetables often increase digestive gas and cramping.  On the same list are beans, unpeeled apples, eggs, nuts, seeds, popcorn, soft drinks and beer.  Fruits, vegetables and starches that may be more supportive of digestion include carrots, green beans, green peas, potatoes, sweet potatoes, pumpkin, squash, peeled apples, peaches and pears. 

            Avoiding caffeine can help many people as this stimulant can lead to constipation.  Functionally, eating slowly helps reduce ingesting air as does avoiding gum and soft drinks and by not using straws to drink.

Lower bowel conditions are often confused with the stomach.  After eating, some people feel bloated and experience cramping or flatulence and assume it’s the food they just ate.  When we eat, peristalsis – the muscle contractions of the intestines – starts moving food and waste further through the intestines.  It is the food in the large intestine that creates gas and bloating and can lead to conditions mentioned above.  When undigested carbohydrates enter the colon, anaerobic bacteria consume it and produce methane gas as a byproduct.  If the “good” aerobic bacteria are more prevalent (around 80% of the total bacterial count), the “bad” anaerobic bacterial can’t produce as much gas.  It is this trapped gas that causes bloating, cramping, pain and distention.  Often it is just a symptom of the poor food choices we’re making.  Higher amounts of fiber will keep the bowels moving faster to disallow as much time for anaerobic bacteria to create methane. 

            Good bacteria can be supplemented in the form of acidophilus or other cultures, very successfully to reduce symptoms.  These “probiotics” can be found in any health food store.  Some work better than others, so try a couple different brands.  In my work with clients and patients, I have found Pharmanex’s ProBio PCC to be the most effective.  Fiber supplements are also often used to assist in bowel movement and stool formation, but be cautious as too much can cause even more gas.  Use whole foods as much as possible. 

            Chronic constipation, sometimes accompanied by intermittent diarrhea, can contribute to inflammation of the lining of the large intestine.  Food allergies and some autoimmune issues are theorized to also be a cause, but cannot completely explain chronic inflammatory conditions of the bowel.  When inflamed, the colon can cause more pain and perpetuate the vicious cycle of symptoms.  Ulcerations can even be created, detected by blood in the stool.  Once again, the structure of the digestive tract can be improved functionally by the food we choose to eat.  In a state of significant inflammation, though lack of fiber and proper nutrition may have been the cause, moving to high amounts of fiber will likely worsen the condition.  One may need to eat bland foods like pasta, white rice, skinless potatoes and lean protein sources without much vegetable fiber.  Finely powdered supplemental fiber will be less abrasive to the irritated lining of the colon.  Any time blood is detected in the stool; a trip to the doctor is warranted.  Immediately.

            Many supplements have been touted to help heal the lining such as fish oil, evening primrose oil, Aloe Vera juice and vitamin E.  All can be found in health food stores.  Digestion can be improved but you must view it in total.  Foods to eat, foods to avoid, digestion in the stomach, function of the colon, supplements that can help ease inflammation and medical diagnostics when necessary all should be considered.  Life is a lot more fun when you’re not in pain from the food you eat!