Are digestive symptoms running your life? If foods that trigger gas, bloating and heartburn now outnumber foods that don’t, or you find yourself mentally cataloging the location of the nearest bathroom whenever you go out, these are signs that you need a different approach to supporting your gut health. 

Symptoms of a gut health imbalance

Some signs of GI issues are hard to miss. However, other symptoms, especially those related to gut flora imbalance and issues with the gut microbiome, might surprise you. Signs that you need to check in on the health of your gut include: 

• Cramps 
• Diarrhea
• Constipation
• Heartburn and acid reflux
• Bloating and gas
• Stomach pains 
• Food sensitivities to gluten, dairy or other foods 
• Chronic bad breath
• Yeast infections
• Cold sores 
• Urinary tract infections
• Headaches
• Migraines
• Joint aches
• Poor immunity
• Skin problems like rosacea and acne  

How can I fix my gut health?

Finding solutions to GI issues is often tricky. While over-the-counter medications can provide some temporary relief for issues like reflux or heartburn, they don’t get at the root of the problem and don’t address issues related to gut flora imbalance. If your current solution is to “pop a Prilosec” or never leave home without a fresh roll of Tums, it’s time to stop using the bandaid approach to gut health and fix what’s wrong at the source.

Natural health solutions can help. Eating a healthy diet rich in fiber, whole grains and probiotics is a first line of support for improving intestinal gut flora and overall gut health. Enzymes and other natural compounds can help with even the worst digestive distress symptoms. Additionally, herbal remedies like ginger, licorice and chamomile tea can provide in-the-moment relief from bloating, gas and heartburn, especially after rich meals. 

Here’s a closer look at the best natural supplements for gut health that help you finally find real relief from your digestive symptoms. 

Natural supplements and vitamins/herbs for gut health

Probiotics

Probiotics are live bacteria (flora) that are good for your digestive system. Beneficial gut flora helps your GI tract to break down fiber, which boosts nutrient absorption and produces beneficial short-chain fatty acids and vitamins. Probiotics assist with digestion of difficult to metabolize foods (i.e., lactose-containing foods). 

Probiotics also help the gut microbiome by crowding out harmful bacteria. A healthy gut microbiome is essential for improved nutrient absorption and for overall health, as the microbiome plays a role in regulating the immune system, managing inflammation, and producing neurotransmitters that affect mood and brain function.

If you are struggling with gas, bloating, diarrhea and also problems like acne or depression and anxiety, there is a good chance that you have a gut flora imbalance – a sign that you need more probiotics. 

Probiotics can be found naturally in fermented foods such as yogurt, kefir, sauerkraut and kimchi. If you don’t eat many of these foods or you are experiencing digestive distress symptoms you can also take probiotic supplements. Look for a high quality probiotic supplement that contains multiple strains of bacteria, as different strains have different benefits. Some of the best probiotic strains for gut health include Lactobacillus acidophilus, Bifidobacterium lactis and Streptococcus thermophilus.

Prebiotics

Prebiotics are a type of fiber that the body can’t digest but that the gut microbiome can. Prebiotics serve as food for the beneficial bacteria in the gut, helping them to thrive and multiply. Some of the best sources of prebiotics include chicory root, dandelion greens, garlic, onions, leeks and asparagus.

If you’re not getting enough prebiotics in your diet, you can also take prebiotic supplements. Look for supplements that contain inulin or fructooligosaccharides (FOS), which are two types of prebiotic fibers that are well-tolerated and effective.

Digestive enzymes

Digestive enzymes are proteins that help break down food in the digestive tract. They are produced by the pancreas, stomach and small intestine. However, some people don’t produce enough digestive enzymes, which can lead to digestive problems such as bloating, gas and indigestion.

Digestive enzyme supplements can help improve gut health by aiding in the breakdown of food. Look for supplements that contain a combination of different enzymes, including protease, amylase, lipase, lactase and cellulase. These enzymes help break down proteins, carbohydrates, fats, lactose and fiber, respectively.

L-glutamine

L-glutamine is an amino acid that is essential for gut health. It is the most abundant amino acid in the body and is used to fuel the cells that line the digestive tract. Glutamine helps to strengthen the intestinal barrier, which is important for preventing harmful substances from entering the bloodstream.

Glutamine supplements can help improve gut health by supporting the growth and repair of the intestinal lining. Look for a supplement that specifically contains L-glutamine, which is the form of glutamine that is most easily absorbed by the body.

Curcumin

Curcumin is a natural compound found in turmeric, a spice common to Indian cuisine. The powerful anti-inflammatory properties of curcumin have been shown to reduce inflammation in the gut, which is related to a number of digestive problems, including inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Curcumin may have special benefits for people with leaky gut syndrome by deactivating damaging compounds and helping to close holes in the gut lining. Curcumin also helps to restore the gut microbiome and positively influence the “microbiota–gut–brain axis,” a bidirectional system of communication between the gut and brain.

To supplement with curcumin, look for antioxidant supplements that contain a high concentration of curcuminoids.

Vitamin C

Vitamin C is an antioxidant that plays a crucial role in maintaining gut health. It can help to reduce inflammation in the gut, improving the gut barrier and its ability to absorb nutrients from the foods you eat. Vitamin C has been known to help balance out the good and bad bacteria inside the gut, resulting in better digestion and a healthier gut microbiome. To get more Vitamin C, eat more leafy green vegetables. Their fiber is also a pre biotic!

Chamomile/Ginger

These two plants have been used for centuries to treat digestive issues. Ginger and chamomile both help to soothe the digestive tract and reduce inflammation. Chamomile can help to reduce stress and promote relaxation, which can also improve digestion. A study of people with anxiety taking chamomile supplements found that chamomile was effective for treating their symptoms. Ginger has added benefits of antimicrobial activity that helps to protect your gut from pathogenic microorganisms and spoilage in foods that can lead to food poisoning. It also helps to reduce nausea and promote the production of digestive enzymes.

Herbal support for bacteriophages

The sugar substitute stevia is a replacement for gut-harming sugar, but it is also a pro-gut health substance all on its own. Stevia has been show to activate “bacteriophages” that live in the gut microbiome. Bacteriophages are an ancient type of virus that specifically target harmful bacteria in the gut, while leaving beneficial bacteria untouched. By reducing harmful flora, bacteriophages improve gut flora balance and reduce the risk of digestive issues. Licorice, another herb used for digestion, and the culinary herb oregano can also help to “wake up” bacteriophages.

Artichoke

Artichoke helps to promote the production of digestive enzymes and improve digestion. Additionally, artichoke can help to reduce inflammation in the gut and improve overall gut health. Artichoke can be found as a powdered supplement or simply add more artichoke to your diet.

Our tips and recommendations for improving gut health

Start with diet

When you have a problem with gut health, it almost always means that somewhere at the root of your problem is a gut flora imbalance. Gut flora is highly influenced by diet. Eating a diet with too much processed food and excess sugar harms gut flora balance, triggering issues ranging from poor nutrient absorption to weakened immunity, joint aches, depression and anxiety, and yeast overgrowth. Sugar and other artificial additives and chemical preservatives also increase inflammation in the body, contributing to (and worsening) autoimmune issues.

At the same time you kick sugar to the curb, increase in your diet foods that are prized for replenishing probiotics. Start with the “4 Ks” of kefir, kimchi, kvass and kombucha. Yogurt, sauerkraut and other fermented veggies are some other good choices.

Reduce stress

Whenever the body’s stress response is activated, digestion is suppressed so the body can reroute blood flow to the limbs in case it’s necessary to flee from danger. The central nervous system shuts down digestion by slowing contractions of digestive muscles and decreasing secretions for digestion. After the stress has past, the system recovers and digestion resumes.

This ancient response works wonders when we need to flee from a charging bear, but when facing the chronic stress of modern life, an over-triggered stress response can keep us in a semi-permanent state of poor digestion. Taking steps to reduce stress in your life, as well as engaging in stress-busting practices like yoga and meditation, can help your brain turn your digestion back on to full strength.

Pay attention to the gut-hormone connection

In women, digestive issues can also be connected to hormonal imbalances. During perimenopause and menopause, hormonal fluctuations or imbalances can influence the pace of food movement through the intestines. For example, constipation can be a sign of low progesterone. A gut flora imbalance can also interfere with hormone production. Gut flora helps to regulate estrogen. When your balance of healthy microorganisms are off, it can result in imbalances in estrogen levels too. The bottom line? If you are taking steps to rebalance your hormones, pay attention to your gut health too.

Need help identifying your digestive symptoms? Take our Digestive Health Quiz to assess your gut health and find out the first steps you can take to feel better!

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L-glutamine is one of 20 different amino acids that help build proteins in the body. L-glutamine can be found in protein-rich foods, including those from both plants and animals, but it’s also a compound that your body makes on its own.

Lately, there’s been a lot of excitement around L-glutamine — and for good reason! New research has shown just how much this completely natural amino acid can benefit our health – from resolving leaky gut to weight loss to improved brain function. 

A little L-glutamine goes a long way. Take a look at the top five benefits. 

L-glutamine improves digestive health

In one of its primary roles, L-glutamine is an essential nutrient for repairing the gut wall and helping reduce new damage. It does this by enabling enterocytes (gut cells) to regenerate more quickly, helping to seal the junctions in the gut and keep the gut lining in an optimal state. In the small intestine, L-glutamine supports healthy villi (the hair-like projections that line the entire length of your small intestine), which enhances nutrient absorption. L-glutamine also promotes regular bowel movements, another factor in optimal GI tract health. 

If you know or you suspect that you have leaky gut, one of the culprits could be that your body is not making enough glutamine on its own or getting enough from your diet. Adding an L-glutamine supplement could be a game changer for your gut health. If you are already taking a probiotic – great! Adding L-glutamine is another helpful tool for supporting optimal GI health. 

 L-glutamine is important for immune system support

Your immune system loves L-glutamine! Research shows that our immune cells depend on glutamine to survive, multiply, function and, ultimately, defend our body against pathogens. Specifically, L-glutamine boosts the immune system by supporting the production of white blood cells. One study even showed that glutamine supplementation reduced the rate of hospital-acquired infections and reduced the length of stay in the hospital.

Studies have also shown glutamine can reduce pro-inflammatory cytokine production, making it a great potential therapeutic for a host of inflammatory conditions.

Weight loss support

Glutamine supports production of serotonin, the body’s feel good neurotransmitter that is made in the gut. Serotonin, in addition to regulating mood, influences appetite signals. Glutamine also promotes healthy weight loss by helping to improve insulin sensitivity, allowing the cells of the body to use blood glucose more effectively and making your fat cells less likely to store fat. Getting enough L-glutamine is a good idea for those at risk for type 2 diabetes or already experiencing some degree of insulin resistance. 

L-glutamine makes exercise easier! 

As an amino acid, L-glutamine is a building block of proteins in the body. L-glutamine helps decrease muscle soreness after exercise by supporting muscle repair (muscle tissue is made from proteins). Additionally, L-glutamine stimulates the synthesis of glutathione, a potent antioxidant that helps prevent free radical damage, providing even more protection for muscle tissue when under stress. 

L-glutamine also helps you sustain your energy levels during your workout by elevating plasma growth hormone, which plays a crucial role in the metabolism of fat and muscle. Glutamine is also associated with the prevention of ammonia accumulation, which can occur in the blood and brain during exercise and cause fatigue.

Improved brain function

L-glutamine’s major role in the brain is that of a precursor of the neurotransmitter amino acids: the excitatory amino acids glutamate and aspartate, and the calming amino acid GABA. It is also a vital source of energy for the nervous system. 

If the brain is not receiving enough glucose, it compensates by increasing glutamine metabolism for energy. This is why you may have heard of glutamine labeled as “brain food” — it really is!

Learn more about L-glutamine and what it can do for you.

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By WHN Editorial Team

Heartburn, gas, bloating and feeling sick to your stomach. Experiencing lots of digestive symptoms is simply no fun, especially around the holidays. The good news? You can still feast and feel good by taking just a few easy and all natural steps to support healthy digestion.

Fill up on fiber-rich foods. By helping move stomach contents along, fiber prevents acid from being pushed back into the esophagus. In fact, a new European study found that folks who upped their fiber intake slashed their risk of heartburn by 57 percent. At your feast, don’t skip the salad and look for other fiber-filled foods like sweet potato and fresh fruit.

Take some melatonin before going to bed. You made it home from the party in good shape, but then wake in the middle of the night with horrible reflux pain. Sound familiar? Researchers have found that taking melatonin before bedtime can prevent heartburn flares as effectively as over the counter PPI medications. Melatonin appears to strengthen the valve that stops stomach acid from traveling up into the esophagus. Plus, melatonin helps you get a good night’s sleep!

Give your gut bacteria a jump start with probiotics. A high-quality probiotic with several diverse strains crowds out bad bacteria, which is a known trigger for digestive symptoms. Having enough of the “good bugs” on board helps calm bloating, gas, indigestion and nausea. For best results, pop a probiotic daily during the holiday feasting season — and beyond! For a probiotic-filled food to serve as your holiday meals, add a side dish of lacto-fermented kimchi or sauerkraut.

Boost your digestive enzymes. Digestive enzymes help your body break down food. Your pancreas makes enzymes, but if poor digestion, especially of dairy-containing foods is a problem, you can try supplementing with the enzyme lactase for a digestive assist.

Keep portion sizes on the smaller side. Allow yourself to have your favorite tastes of holiday foods but start with a small amount first. This might be all you need to satisfy your appetite. You can always take a doggie bag home to enjoy a second round the next day. 

Run that holiday 5K. You want to keep the digestive process in motion. Physical movement increases blood flow to your organs and digestive tract, and revs up your metabolism. Make it a priority to get in some exercise before the big dinner. You can sign up for the local holiday 5K, but even a brisk 20-minute walk can make a difference.

Settle your stomach with herbs. Upset tummy? Have a little chamomile, ginger or fennel tea. You might also try the old standbys of cola or ginger ale to settle your stomach. According to Ayurvedic medicine, chewing a few fennel seeds can also do the trick. Whatever you choose, keep sipping on clear liquids so you don’t get dehydrated — that can make tummy troubles even worse.

Savor your meal. Chew thoroughly and slowly. Some digestion starts in your mouth, so let your saliva do its thing and save your stomach some digestive work. A single plate of food should take you at least 20 minutes to eat. Eating more slowly than usual also helps you enjoy your food more.

Use gravity to your advantage. Hold off on that post-feast nap for a few hours and sit, stand or walk instead. If you avoid laying down within 2 hours after eating, it allows gravity to help with moving foods down your GI tract. Even a short 10-minute walk can aid digestion.

The secret to weight loss could be hiding in your gut! See why with Probiotics for successful weight loss — the connection is real.

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You and a coworker share a pizza for lunch and a few hours later, she is zipping along while you feel tired, bloated and miserable. How can two people have such different reactions to the same food?

Ayurveda answers this question. It’s the ancient medical system of India, and one of its central ideas is that there are four different digestive types. You need to know your type to know what foods will help you — and which will hurt you. It also tells you which foods you should add or subtract from your diet in order to heal your symptoms.

So when a patient comes to me for help with digestive symptoms — gas, bloating, acid indigestion, diarrhea, constipation and fatigue after eating — I always identify her digestive type according to Ayurvedic medicine.

Ayurveda differentiates between four different kinds of agni — or “digestive fire.” Simply knowing which of these categories your digestion falls into can reveal a surprising amount of information about your symptoms after eating certain foods — and what you can do to bring balance back to your digestion. It’s surprisingly easy to figure out which Ayurvedic digestive type best describes you. Watch my video and read the descriptions below — you’ll find yourself and everyone you know well, too!

Visham agni

Visham agni is unpredictable digestion. Sometimes your favorite foods go down easy and other times they trigger gas and bloating and other symptoms. Or you may notice that your bowels are moving normally and then suddenly you’re having constipation or diarrhea, even when your diet hasn’t changed much.

Unpredictable digestion is tied to vata, the Ayurvedic element of wind. As we know, wind can be very changeable — sometimes it’s very still and sometimes the wind picks up and all of a sudden everything is blowing around.

If you’re a visham agni type, Ayurveda says you can counter the wind by eating warming, grounding types of foods — such as roasted root vegetables, stews and soups, and even cooked apples.

Foods considered cold foods — like salads and smoothies made from raw veggies and raw fruits — will not be helpful in pacifying your vata. Skipping salad might sound counterintuitive to healthy eating, but if you’re open to it, you will soon discover a new world of steamed greens and wilted spinach salads that will keep you grounded and feeling good.

Tikshna agni

Tikshna agni refers to sharp or excessive digestive fire. Common signs that you are dealing with tikshna agni include hyperacidity, heartburn, acid reflux, excess acid ulcers and running to the bathroom with burning diarrhea after eating your meals.

If this describes you, you want to calm and contain the flames of your tikshna by eating more cooling, hydrating foods like juicy fruits and aloe vera juice. When you cook, add more cooling herbs like fennel, mint and cilantro to your dishes. Pomegranate, oatmeal, tapioca and okra are other foods that can help reduce inflammation in a tikshna type’s digestive tract.

Foods that can be problematic when you have tikshna agni are things like cayenne, chiles and onions and garlic — they will only get you even more fired up!

Manda agni

Manda agni is slow digestion related to an excess of kapha, the earth element. When you have slow digestion, you eat a little bit of food and you feel stuffed or you eat some food and you just don’t feel like it’s digesting — it’s just sitting there in your stomach. Or you eat and then feel exhausted. You may also experience large sticky stools and a decrease in your appetite.

If you’re a manda agni type, you want to eat light, stimulating foods such as non-starchy vegetables. Manda agnis do well with a big fresh salad or a smoothie. Foods to avoid include dairy and sugar and excess protein — things that are just going to gunk you up and slow you down.

Manda tip! To stoke your digestive fires, it can help to drink a warm cup of ginger tea about a half hour before your meal.

Sama agni

Sama agni is the Ayurvedic state of balanced digestion, which generally means having one to three bowel movements a day. You’re not having any other digestive symptoms. Plus, you have radiant skin and your eyes are shining.

If this is already you, keep it up! If you have some work to do to achieve balance, I encourage you to really lean into your type and give dietary changes a chance to start the process of digestive healing.

When you achieve sama agni, you want to really be eating according to the seasons to maintain this wonderful balance. Cook seasonal foods or eat raw according to what’s best for your digestion.

Now that you know your Ayurvedic digestive type, what changes are you going to make?

Super Biotic reduces and prevents digestive symptoms. Find out how it can help you.

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The jeans that fit you yesterday are suddenly tight and uncomfortable today. Could you really have put on weight overnight? You know the answer. You’re bloated again. For many women, bloating is unfortunately a part of daily life, along with constipation, indigestion and irritable bowel syndrome. You may notice it right after a meal or within a couple of hours of eating, even when your portions were small. But you don’t have to give away all your form-fitting clothes. You can beat bloating and gas once you understand the underlying cause. And fortunately, you can make that happen more easily than you might think.

Why women are prone to bloating

Hormonal shifts during PMS, perimenopause, menopause and pregnancy can contribute to bloating in women. These hormonal changes cause your body to retain more water, decrease bile production and, often, delay elimination. Plus, hormonal effects can slow down the movement of food through the digestive system, causing women to have more constipation than men. That allows food to ferment in the gut, which produces extra gas. Your belly gets tight and puffy. And you feel more — and then even more — uncomfortable.

Hormonal shifts can also affect your food choices. Almost every woman knows the feeling of PMS chocolate or ice cream cravings. But unhealthy bacteria and yeast feed on sugar and carbohydrates, worsening bloating and gas. Once beneficial bacterial balance is disrupted, it will often continue until the conditions change in your belly.

Beat bloating with 3 simple steps

Step 1: Eat non-bloating foods. Is your bloating an everyday problem? The more careful you are with food choices, the more comfortable you’ll feel.

• Start by limiting processed white breads, pastas and baked goods. Skip sugary alcohol and yeasty beer until you feel better.
• Add more vegetables, leafy greens and nuts. Pay attention to whether you tolerate cooked veggies better than raw veggies. Enjoy fresh fruit, a few whole grains, beans and other kinds of fiber. Fiber is the favorite food of good gut bacteria — and when you feed the good bacteria, the bad bacteria go down in number.
• Try fermented foods. Good choices are kim chi, yogurt with live active cultures, kefir and sauerkraut. These foods naturally contain good bacteria, so can boost their concentration in your gut. The good bugs can help to crowd out the bugs causing problems and provide more digestive enzymes.

Step 2: Add bloat-busting supplements. Next, give your gut bacteria a jump start every day with probiotics. If your symptoms persist, add other supplements to help eliminate bloating and other digestive symptoms.

• Probiotics. A high-quality probiotic with several diverse strains crowds out the bad bacteria causing your symptoms. It calms bloating, gas, indigestion and nausea. At the same time it re-establishes and builds healthy colonies of beneficial gut flora.
• Prebiotics. Because prebiotics are favorite foods of friendly bacteria, they help set the stage for probiotics to flourish. You’ll find them in many non-bloating foods, like greens and grains. They’re also in onions, garlic and soy. Prebiotic supplements are available too. Keep in mind that it can take several days for your body to adjust to them, and may initially increase bloating. If they continue to do this, stop them for a while.
• Digestive enzymes. Digestive enzymes help your body break down food. These may include the standard enzymes made by your pancreas, or specific enzymes that target problem foods in some women, such as lactase or alpha-galactosidase. These can be a helpful add-on to probiotics.

Extra tip: Chew on peppermint in addition to the regimen above. Like other “carminative” herbs, peppermint can help decrease gas and bloating.

Step 3: Pay attention to constipation. Constipation is a frequent companion to bloating, especially in women. Some women only move their bowels a few times a week or less. But when it comes to bowel movements, more is better.

• • Flush your body with water. Drink at least half your weight in ounces of water every day. Make sure this isn’t in the form of soda! Your body needs a lot of liquid to process waste and to encourage regular bowel movements.

• Cut out dairy foods — at least until your bowels become more regular. Cheese, ice cream and milk can be hard to digest and are often gas-producing. And, of course, ice cream contains sugar, which is fermented within minutes by bacteria and yeast. Yogurt and kefir containing live-culture bacteria may still be okay. Swiss cheese, too. Everyone is different, so pay attention to what works and doesn’t work for you.
• Exercise in some way every day. You want to keep the digestive process in motion. Physical movement increases blood flow to your organs and digestive tract, and revs up your metabolism. It also helps push along the trapped gas that accompanies bloating.

Bloating is a symptom that can usually be relieved swiftly and effectively. But the health benefits keep unfolding from there. Like many symptoms, bloating can hint at deeper health issues. So much of our well-being is based on a well-functioning digestive system and balanced gut flora. So when you solve your bloating problem, you’re doing something very meaningful at the same time for your overall health.

The secret to weight loss could be hiding in your gut! See why with Probiotics for successful weight loss — the connection is real.

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I just wrote a blog about mindful eating. But what many women are really mindful about is finding the closest bathroom after they eat. For most of them, their digestive problems have persisted for years.

These painful (and embarrassing) digestive symptoms don’t just ruin your dinner plans – they can threaten your health. But digestive enzymes can remedy the problem even when other approaches have failed.

5 digestive enzymes you need to end bloating and gas

From your breakfast to your midnight snack, your daily diet probably has a lot of variety. And each macronutrient in your favorite foods needs a different digestive enzyme to break it down into smaller, more digestible nutrient molecules.

When food breakdown fails or is incomplete, you quickly end up with dreaded digestive symptoms, and they can be life-altering. You’re also at greater risk for developing nutrient deficiencies that may lead to increased risk of chronic disease and impaired general health. These are 5 digestive enzymes that can help you decrease bloating, gas and constipation:

• Amylase: helps digest carbohydrates
• Protease: helps digest proteins
• Lipase: helps digest fats
• Cellulase: helps digest fiber
• Dipeptidyl peptidase IV (DPP-IV): helps digest gluten

We’re creating the perfect digestive storm

The standard American diet (SAD) is one of the biggest reasons we don’t have the digestive enzymes we need. Our ancestors consumed more plant-based foods which are enzyme-rich. In today’s society people are consuming lots of meat, which has much fewer enzymes, making it more difficult to digest. Over time, your digestive system becomes weaker when it continuously has to break down enzyme-deplete foods.

Two more factors add to this perfect storm:

1. Women are much more likely to have digestive issues than men.
2. Common women’s hormonal disturbances like menopause or thyroid and adrenal issues cause their own digestive disruptions.

So many missed opportunities for better digestion

Most of us dramatically underestimate the harmful effects of the way we eat, not just what we eat. Digestion is a complicated multi-phase process. If something goes wrong in any of the following steps, your body will let you know.

• As soon as you eat, salivary amylase in your mouth kicks off the digestive process by breaking down bigger starch molecules (polysaccharides) into smaller ones, called maltose and dextrin. If you’re wolfing down your lunch while surfing online – perhaps even right now – you’re probably not chewing each bite the 20 to 30 times needed to start breaking down food.
• As food moves to your stomach, gastric juices take over. Hydrochloric acid in the stomach dissolves food, kills unwanted microorganisms and converts pepsinogen into pepsin, a protein-breaking enzyme. Pepsin works with the acidic environment of the stomach to break protein into smaller subcomponents. If you’re lacking the right amount of stomach acid due to your diet, digestion issues can really gain a foothold here.
• From your stomach, partially broken down food moves into the upper section of the small intestine. At this stage, only a few of the proteins and carbohydrates have been broken down, and none of the fats. The pancreatic enzymes trypsin and chymotrypsin digest additional members of the protein family. These function best in the more alkaline (or basic) environment of the intestine. Other pancreatic enzymes include pancreatic amylase, which continues breaking down starches into maltose; and lipase, which begins to digest fats into glycerol and fatty acids. If you’re suffering from inflammation – often due to hormonal imbalance – it’s more difficult for your body to produce the needed enzymes.
• The large intestine does a major part of digestion, such as absorbing water and sodium, as well as the ongoing manufacturing and absorption of micronutrients, all with the help of your intestinal flora. What’s left after this step leaves your body as waste. If you don’t have enough enzymes here, the food you ate will exit your system without any of its nutrients being absorbed.

The best ways to reduce your symptoms

To clear up your symptoms, your first move should be to work with your healthcare practitioner to figure out which digestive enzymes are most needed to assist your system. Some options include:

Betaine HCl is useful for treating patients with digestive issues such as acid reflux (GERD) – particularly those with hypochlorhydria, where not enough acid is produced by the stomach. Betaine HCl is occasionally prescribed for patients with other forms of indigestion such as heartburn and gas, but also for rosacea, asthma, yeast, allergies and sensitivities.

Multi-enzyme products contain a spectrum of enzymatic ingredients, some of which support the action in the stomach and others that boost the enzymatic action taking place further down the digestive tract. These products can contain many enzymes, including:

You can discuss recommended brands for betaine HCl and digestive enzymes with your functional medicine practitioner. Different brands contain varying amounts of each enzyme and knowing your health history will guide the process.

Eliminate dairy products. Dairy products are among the most common food sensitivities that can cause bloating, gas and constipation. If you are unsure whether or not you digest dairy well, I recommend my patients eliminate dairy products for a minimum of four weeks to see if their symptoms improve.

Along with dietary changes and enzymes, I often recommend a probiotic for my patients who are experiencing digestive issues. Using a high quality, research-based probiotic will provide your microbiome with enough of the good bugs your GI tract needs to stay balanced and healthy.

Once your digestive system is getting a little help, you’ll be on your way to enjoying mealtime again! So, what’s for dinner?

Check out effective ways to calm your digestive system and feel good after eating: How to balance your gut flora to reduce your symptoms.

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Many of us are “what happens in the bathroom, stays in the bathroom” kind of people. We may be more comfortable discussing the bowel habits of our pets or our children than share potentially embarrassing details about our symptoms.

As a doctor, I believe we all should try to bring our digestion out from behind closed doors. Because how your digestion is – or isn’t – working is one of the most important factors in helping you feel and look great.

Here are my top ways to eliminate gas and bloat by improving your digestion. They’re all derived from Ayurveda, an Eastern form of medicine (which loosely translates as “the science of life”). If these tips help you, I hope you’ll share them with your friends:

Simple secrets to boost your digestion

1. Drink room temperature water. One incredibly easy thing you can do to increase a strong digestion is to drink only room temperature water and beverages. Iced or very cold beverages reduce or even “shut down” the power of your digestion.

2. Savor your food. For someone who loves eating as much as I do, I’m sometimes shocked how quickly I inhale a meal. According to Ayurveda, digestion starts before we even begin to eat, which means aromas, vision and touch are all important ways for the body to prepare to digest food.

It makes a huge difference for your digestion if you have just a few minutes to think about how you’re going to eat, as well as what you’re going to eat:

• If at all possible, use real plates and silverware. I have a cool sectioned stainless steel plate I brought home from India – when I use it, it reminds me of the amazing experience I had there. And it’s great for portion control because it’s sectioned off.
• Notice the smell or texture of the food. The minute food hits your tongue there’s a recognition of taste and texture. This is a great time to savor your food.
• Take time to fully chew. The better digested your food is in your mouth, the better the digestion will be in your stomach and intestines. When you chew thoroughly, your body doesn’t have to work as hard to break down the food. Simple tip: put your knife and fork down while you chew.

3. Try soups, stews and steamed foods. If your digestion is weak now, it can be helpful to take a break from raw foods and try to eat steamed vegetables, stews and soups. These foods get “pre-digested” in the cooking process. Do that for a few months and you’ll soon see your digestion gets stronger.

4. Eat healthy fats. Adding healthy fats and oils in your diet keeps the digestive system lubricated. Avocado and olive oil, as well as ghee (clarified butter), can be used when preparing and eating various dishes and meals.

Almost 7 out of 10 women that we talk to at Women’s Health Network suffer from a digestive issue! If you feel completely overwhelmed by your digestive symptoms, I suggest you take a look at our Digestive Health Quiz. You’ll answer 14 questions to get a better idea of what your symptoms mean and what you can do to improve them!

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How long has it been since your digestion has felt right? Are you at the point where gas, bloating, fatigue after meals, loose stools — and the anxiety that go with them — are starting to feel normal? Then you’re at a crucial crossroads. These symptoms are signs that your digestive system is failing to process the food you eat. If you don’t act soon, the problem will get worse, perhaps with even more significant consequences.

When you aren’t fully digesting your food, you feel awful — but it also means that your body cannot absorb necessary nutrients. You’re also setting yourself up for food sensitivities and more intestinal trouble because your digestion is moving closer to the condition known as “leaky gut.” Your symptoms are telling you it’s time to stop your downward digestive spiral by healing your gut. You’ll be amazed at how much better you’ll feel when your food is digested properly.

You’ll experience stronger nails, more radiant skin and hair, and much more energy. Best of all you will be on your way to being — and feeling — much healthier.

Roots of digestive distress

Though digestive trouble can arise from a variety of sources (emotional tension, nervousness, genetics and more) your symptoms may stem from one of three of these common root issues:

• Hidden food sensitivities — including those to 7 key offenders,
• Damaged intestinal lining,
• Shortage of good bacteria.

Many women don’t realize they’re sensitive to certain foods that may actually be the source of their digestive symptoms. When these foods are eaten over and over again, your body builds an immune response to these foods interpreting them as foreign invaders. This leads to localized changes to the protective lining in your gut, setting you up for even more sensitivities and further symptoms. Additionally, chronic stress can play a role, lowering the amount of “good” bacteria in your gut, which contributes to poor breakdown of food and even more digestive distress.

The fact is your digestion is the center of your health. If you aren’t addressing problems there, you’ll pay the price with your own wellness. Even when you eat good-for-you foods, if your digestive system isn’t breaking down and absorbing the nutrients in those foods, your body can’t get the basic nutrients it needs to keep you healthy.

Take action today to reset your digestion with our simple and effective 4-step plan.

(Adapted from the Institute of Functional Medicine’s recommendations)

1. Remove common food offenders. There are seven foods most commonly to blame for upsetting digestion: gluten, dairy, soy, eggs, peanuts, corn and citrus fruits. Try removing these foods from your diet for two weeks to see how you feel. The spring and fall are the best times to try this type of “elimination” diet, because it clears out toxins while repairing and renewing the intestinal lining. We’ve developed an elimination diet that walks you through this process and provides great tips and recipes as well.

2. Reinoculate with healthy bacteria. There are millions of bacteria in the gut, both good and bad. These little organisms help better break down our food and vastly improve digestion. And they even produce their own nutrients, especially B vitamins. But Dr. Elizabeth Lipski, author of Digestive Wellness, explains that, “Because [healthy bacteria] do not permanently stay in the gut, we need to get them either from our foods, such as yogurt or kefir, or use a supplement.” A good probiotic supplement with at least 5-10 billion organisms per dose can support your belly.  Our Super Biotic is formulated with three different strains of healthy bacteria, supplying 15 billion organisms per dose.

3. Repair the intestinal lining. The cells in your gut regenerate relatively quickly. But you can spur the healing process with foods and supplements like kiwifruit, zinc and glutamine. Dr. Lipski explains that, “Glutamine is the preferred food of the cells of the small intestine.” L-glutamine is particularly useful when it comes to maintaining the structure of the intestine and it’s even been shown to repair damage done by chemotherapy and radiation. As part of our Digestive Reset Program we offer L-Glutamine to aid in the healing of the intestinal lining.

4. Regulate what you eat and when. After completing an elimination diet, you’ll have a much better idea which foods might be upsetting your digestion. Once you know, you should limit how much of these foods you eat. We recommend avoiding trigger foods for one to three months if they still cause symptoms after the reset period. Once they don’t generate a reaction, you may try to introduce them again, but allow 3-4 days between servings. This gives your system time to repair.

Stay beautiful — inside and outside — with our Digestive Reset Program

Every step you take to improve your digestion has a positive ripple effect on your overall wellness. Poor digestion is linked to premature aging, nutritional deficiencies and related illnesses, food allergies, and more. Now is the perfect time to get rid of disturbing and embarrassing symptoms and reset your digestion. Start today with our Digestive Reset Program, which includes an easy-to-follow elimination diet with delicious recipes, a high-quality probiotic and the healing support of L-Glutamine. The sooner you heal your gut, the better.

The post Don’t let your digestion get worse appeared first on Women's Health Network.

It is not uncommon for a woman to have miserable digestive symptoms that go on for years before she finally finds some real answers. From diarrhea, bloating and gas to fatigue and insomnia, the range of digestive symptoms can send you from doctor to doctor, and may even lead to an IBS diagnosis and medication. But even then, you may still not uncover the root cause of your symptoms.

In this article:

• What is a systemic yeast infection (candidiasis)?
• How digestive yeast infections affect your gut
• Healing systemic yeast through a yeast-free diet

The unfortunate truth is that many well-trained conventional practitioners have not been taught how to get to the root of digestive imbalances, particularly when it comes to yeast overgrowths in the gut. But a thorough workup and stool analysis can usually confirm the identity of many of the culprits: parasites, systemic yeast infection and imbalanced gut flora. Then you’ll finally know why you feel the way you do. Once you’ve tracked down the real source of your symptoms, you can get back to eating a wide variety of foods with few symptoms, if any.

Let’s take a closer look at how yeast overgrowth can disrupt your digestion, and how you can rebalance your gut terrain to keep yeast in check.

What is a systemic yeast infection (candidiasis)?

Women often equate yeast infections with vaginal yeast, rarely connecting yeast with what’s going on in their gut. Candida albicans is a fungal organism that is present in virtually everyone’s intestinal tract in small amounts. In a healthy gut, it is kept under control by normal immune system activity and beneficial microbes such as intestinal lactobacilli, bifidobacteria, and others, including competitive yeasts. An intestinal environment that supports optimal balance between these myriad populations can easily be upset by such factors as:

• A diet high in refined carbohydrates and unhealthy fats
• Inadequate dietary fiber
• Impaired immune function (typically due to stress or illness)
• Use of medication such as antibiotics, steroids, birth control or other hormonal therapy
• Environmental or food sensitivities

Like any opportunist, Candida albicans will take advantage when conditions permit. Once that balance is upset, this organism is more likely to change form and proliferate, invading and colonizing our body tissues. Although it may first come to our attention in the form of a vaginal yeast infection or as oral thrush, Candida albicans can spread and become a serious problem — causing diverse symptoms not just in the reproductive or digestive systems but in multiple other systems in the body (see box).

Yeast sensitivity, sugar cravings, and your digestion

When Candida proliferates, it changes form, morphing from a simple, relatively harmless one into one that is capable of penetrating the intestinal lining. This elicits low-grade inflammation in the gut and causes breakdown of the boundary between the intestinal tract and the circulatory system. Known as leaky gut, increased intestinal permeability allows incompletely digested food particles and yeast cells to pass through and enter the blood stream. The immune system soon identifies these large particles as foreign, and ramps itself up to deal with them.

In part, food sensitivities and allergies are thought to develop as a result of this process — the invaders that make it across the gut into the blood get labeled as dangerous, and the immune system remembers them the next time it encounters them, and reacts accordingly. People with candidiasis may need to avoid foods containing other yeasts and fungi from their diets because of this cross-sensitivity — the molecular subcomponents they contain are similar or identical to those found in Candida, so the immune system cannot distinguish between them and responds accordingly.

Uncomfortable digestive symptoms like bloating, gas, and bubbling in the gut arise because an overgrowth of yeast leads to the fermentation of foods instead of the digestion of foods. Along with these unpleasant symptoms, yeasts ferment sugars into alcohol, which destabilizes blood sugar and leads to intense cravings for more sugar. These tiny organisms can get us to do exactly what they want us to do — eat more carbs and sugar!

Many women with yeast issues fear that they will never again be able to eat sweets, carbohydrates, or anything containing yeast, but such stringent measures are usually only needed for a time. Most find that once they remove the conditions that favor yeast overgrowth, they can once again enjoy these foods without going overboard.

Minimize yeast — an at-home approach

It’s empowering to know that yeast is only thriving in your gut because of the current environment and that when you change the environment, you can make a yeast infection go away. To change the environment in your gut, we encourage you to use a combination approach, including dietary changes, supplements, and lifestyle changes that provide a natural remedy for candidiasis.

When beginning dietary and other changes to reduce yeast, you may notice that your symptoms suddenly worsen. This toxic feeling, which generally lasts about 7–10 days, may be caused by the Herxheimer or “die-off” reaction. Symptoms may also return if you eat something unknowingly that rejuvenates yeast. If you feel symptoms of bloating, gas, or stomach upset for whatever reason, you can lessen your discomfort by taking activated charcoal tablets with the onset of symptoms. Be sure to drink ample amounts of water, and, as your digestive system allows, include plenty of dietary fiber.

You may want to add a natural soluble fiber supplement to your daily regime, such as a psyllium husk powder. Simply stir a tablespoon or so into a glass of soy, nut or cow’s milk, or blend it into a smoothie. (We recommend avoiding Metamucil as it contains artificial ingredients and is far more costly than natural psyllium husks.) This amount of fiber can be difficult for some who are just beginning to heal their digestive distress, but is something to work up to as you feel better.

Here’s what we recommend to minimize systemic yeast:

• Follow a healthy yeast-free diet. Maintain a diet high in whole foods, particularly with plenty of colorful, fiber-rich vegetables, regular moderate amounts of protein, moderate healthy fats, and virtually no simple sugars. Ideally the diet needs to be free of artificial coloring, flavoring, or fillers, as well as sweeteners. Those with Candida need to go on a yeast-free diet until they complete the initial healing phase.
• Replenish essential nutrients. Many women who have struggled with yeast over the long-term also have nutritional deficiencies as a result of poor nutrient digestion and absorption. To help compensate for this, take a high-quality multivitamin/mineral complex daily. If you have yeast, you will do best with one that is formulated to be highly bioavailable and easily digested, like our Essential Nutrients Multivitamin. Also be sure you’re getting vitamin C, vitamin B12, vitamin D, and omega-3s.
• Add a probiotic. Repopulate your gut with friendly microbes that displace Candida and help to digest your food, rather than ferment it. For more details, see our article on probiotics, which includes guidelines on how to choose a good probiotic supplement.
• Explore natural and prescription antifungals. There are numerous natural antifungals found in the natural world (see box). When necessary, effective but strong prescription medications can also be called upon.
• Consider a stool analysis. Yeast syndrome is still poorly understood, and it can be misdiagnosed in both conventional and alternative circles. So please be sure to talk with your practitioner about all your options, and ask for a Comprehensive Digestive Stool Analysis first, to confirm the presence of yeast.

You are unique — and so is your relationship with yeast

It’s important to remember that we are all unique and our symptoms, reactions, and healing times are, too. This is particularly true with yeast issues. Some women notice wonderful changes by simply changing their diets, others succeed with a natural antifungal, and still others will require prescription medication. In a recent article on yeast, functional medicine practitioner Dr. Mark Hyman wrote:

In medical school, we are taught that you either have a disease or you don’t. It’s black and white. However, our bodies weren’t designed with an “on” or “off” switch for disease. All diseases occur in shades of gray along a continuum of imbalance…

This is such an important lesson for all of us. There’s a spectrum to all wellness and disease. Find the place where you feel best, and remember how you got there. You don’t have to completely eliminate yeast. You just have to contain it so that you feel well. With some time and deliberate modifications, you will be feeling better than ever!

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It’s one thing to have the occasional bout of heartburn or acid reflux. But if you’re finding yourself reaching for antacid medications on a regular basis, or being awakened in the night with a burning sensation in your chest, it may be time to look at your overall gut health for a larger GI tract problem, such as irritable bowel syndrome (IBS).

Even though the esophagus and the intestines are at opposite ends of the GI tract, many women who have IBS also have upper GI symptoms such as heartburn, reflux, “sour stomach” or nausea. And the reason is pretty simple: Much of the time, the distressing symptoms in the upper and lower GI tracts relate to problems in the middle — your stomach.

What causes acid reflux?

Acid reflux is often related to how the stomach processes food and empties itself. The stomach breaks food down using a combination of chemicals — acids and various enzymes — and motion, kind of like a washing machine agitates clothes through soapy water to get them clean. But just like how there are some types of stains that even the best machine can’t clear away, there are some kinds of foods that aren’t as easy to break down in your stomach.

Foods that are high in fat — think pizza — can be difficult to digest, which causes more “agitation” work for the stomach as well as slower emptying. Both may stimulate higher production of acid than is normal. That acid, sloshing into the esophagus, is one cause of heartburn. Heartburn often isn’t the only problem. Since food may not have been fully broken down by the stomach, the intestines receive a larger proportion of undigested food that can trigger uncomfortable symptoms like gas, cramps or diarrhea.

4 factors that contribute to acid reflux and IBS

There’s no one-size-fits-all cause for GI problems. Other factors that can contribute to both reflux and IBS are:

1. Low acid production. People sometimes produce less acid than is needed to process their food — disorders that are called hypochlorhydria (too little acid production) and achlorhydria (no acid production). This is often related to nutrient deficiencies or infection by the bacterium that causes ulcers, Helicobacter pylori.

Low acid production may be temporary, but it can also become a self-sustaining situation, particularly if symptoms such as reflux and diarrhea prompt the use of antacids and other medications in an effort to relieve chronic symptoms (we’ll talk about that more in a minute).

It’s a myth that drinking too much water with meals dilutes your stomach acid and causes hypochlorhydria. The stomach is able to sense when its pH becomes too low and produces more acid to compensate. If you’re drinking a lot of water with meals and you suffer from reflux, you may want to cut back even so — because you could be inadvertently encouraging greater acid production than is healthy!

2. Eating too fast, too much, or both. Many of us are in a hurry when we eat. If you’ve ever been working or traveling and said, “I need to get some food in my stomach before I…”, you know how this works. But digestion doesn’t start in the stomach, it starts in the mouth. Enzymes in saliva and the crushing and swishing motions of our teeth and tongue are what begins food breakdown. If we bypass this “pre-stomach” of ours by “wolfing” our food, we lose a major contributor to digestion. That means the stomach has to work harder. And often that means producing more acid.

The same is true when we overeat — which we’ve all done at some point! Putting too much food into the stomach all at once stretches the walls of the stomach and reduces its ability to churn the food around, which affects its ability to break food down effectively so it has to work harder. Not only that, but if we overeat on a regular basis, the opening between the esophagus and the stomach can become stretched and lose its elasticity. This allows more acid to move upward into the esophagus to cause heartburn. What’s more, acid that escapes the stomach isn’t doing its job on the food itself.

3. Enzyme deficiencies and allergies. Hard-to-digest fatty foods aren’t the only culprit, and many otherwise healthy foods can also cause problems. If you’re lactose intolerant, for example, you get GI upset from anything containing milk because you lack a key enzyme, lactase, to help break down milk sugars. Or maybe it’s beans and broccoli that give you trouble because you don’t produce enough galactosidase. It doesn’t have to involve an enzyme deficiency, though — a food allergy will cause similar troubles. Gluten is one common allergen. The body’s intolerance can even manifest as celiac disease, which is a serious autoimmune response triggered by eating gluten. There are also many foods that can cause gastrointestinal upset in a person with a mild or moderate allergy: eggs, fish or shellfish, nuts and legumes (beans and peanuts).

4. Too much fiber all at once. Yes, fiber is good for you. But too much of a good thing can have unintended results. If you eat a large meal high in both soluble and insoluble fiber, it could be more than your GI tract can handle, resulting in uncomfortable symptoms.

Do antacids help?

Certain types of antacids may help reduce symptoms in the short term. Unfortunately, like many medications, they don’t alter the root causes — and without that, their benefits may not last very long. Worse, if part of the issue you’re facing relates to acid production — hypochlorhydria — you may unwittingly increase or prolong your troubles by using medications that suppress acid in your stomach.

There are also some significant and concerning problems associated with long-term use of some common antacid medications in the proton pump inhibitor class (think Nexium or Prilosec). They range from deficiencies in important nutrients such as iron, magnesium and vitamin B-12, to bone fragility and osteoporosis, to susceptibility to infections in the GI tract, likely because they suppress the gut’s natural flora.

Using antacids may help for a few hours, but in the long run they generally make things worse. For this reason, we strongly recommend you avoid using such medications over-the-counter for more than occasional heartburn symptoms. Of course, if you are currently taking a prescription medication for heartburn, don’t stop without getting advice from your primary care provider first!

If not antacids, then what?

We always advocate seeking out the root causes of health issues so you can stop them at their source. One way is to identify whether certain foods are triggering GI symptoms by keeping a food/ symptom diary to see if symptoms happen when you eat specific foods. Or you can eliminate a specific food that you know causes trouble for a week or two, and see if your symptoms subside without using antacids. Supporting healthy GI flora with a probiotic and a balanced multivitamin can also help reduce GI symptoms, particularly if you’ve already been using antacids and find them becoming less and less effective.

If you experience symptoms primarily at night, when you’re lying down, it could be a sign that your esophagus has become over-stretched. Try using a wedge pillow that will support your upper body at an angle instead of lying flat, so that any acids that may slosh out of your stomach drain back down into it rather than staying in your esophagus. It can also be helpful to eat earlier — many of those with chronic acid reflux find that an early dinner (5 to 6 PM) results in fewer nighttime symptoms than a later one.

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