A healthy gut has been linked to numerous health benefits for the body, yet people often complain about gut disorders. Unfortunately, we often compromise our health due to poor eating habits, leading to issues such as bloating, indigestion, and stomach aches.
The poor understanding of various gut disorders further complicates our health. It is common for people to describe gut disorders in different ways without understanding the difference between gas, acidity, indigestion, etc.
It is important to distinguish between these disorders correctly because most of them have similar symptoms and the key to quick relief is to start with the right diagnosis.
In this blog, we will discuss several common gut disorders and how a proper diet can help.
Overview of our Digestive System
We can better understand gut disorders if we first discuss our digestive process.
Our body must digest and break down our food into small molecules that can be absorbed into our bloodstream and carried to our body cells for proper functioning and growth.
The digestive tract, also known as the gastrointestinal (GI) tract, gut, or alimentary canal, is the main component of our digestive system and is a long, twisting tube that runs from the mouth to the anus. It includes the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus. Each organ in our digestive tract plays a distinct role in breaking down food. Additionally, we have salivary glands, liver, gallbladder, and pancreas that produce digestive enzymes and juices to aid digestion.
During the process of breaking down, food moves through this system while undergoing chemical and mechanical changes. After being broken down, the food molecules are absorbed into the bloodstream via the small intestine and then carried to distant cells in the body.
Let’s now discuss various gut disorders and see how diet can help.
Stomach Gas
Most of us have heard of stomach gas at one point or the other. Gas in the stomach is a natural reaction to digestion and usually poses no serious health concern. We eliminate gas by burping or passing it through our rectum.
Stomach gas comes from two sources.
The first cause of stomach gas is swallowing of air, which often occurs when eating or drinking rapidly, chewing gum or sucking on candy, smoking, or wearing loose dentures.
The second cause of stomach gas is eating or drinking things our body cannot digest or tolerate. Our food contains fiber, starch, and sugar that the body may not digest and absorb fully. While fiber provides body to our stool and passes out of the body, some fiber remains in the intestine and is fermented by gut bacteria resulting in gas.
Stomach gas may also form when our intestine isn’t fully able to break down certain foods, such as gluten, which is found in most grains, and sugar, which is found in dairy products and fruits.
Constipation and some medications can slow food movement through the intestine and cause stomach gas. Stomach gas can also be caused by excessive growth of gut bacteria due to factors such as low stomach acid or certain medical conditions.
Gas-causing foods: which ones are there?
A few foods that may cause stomach gas include beans, cabbage, broccoli, asparagus, kale, turnip, radishes, cucumbers, green peppers, and onions. Fruits like apples, peaches, raisins, bananas, apricots, and prune juice produce stomach gas. During digestion, starches such as potatoes, corn, noodles, and wheat produce stomach gas. Furthermore, some people are sensitive to lactose, a sugar found in milk, and fructose or sorbitol, the sugars found in fruit and grains.
What are the symptoms of stomach gas?
The stomach gas causes belching, flatulence, and abdominal bloating due to gas being trapped in the intestine either due to obstructions or constipation, causing abdominal pain.
A change in diet and drink can often help treat or prevent stomach gas pain.
We can reduce our intake of high-fiber foods that are difficult to break down and replace them with easier-to-digest carbohydrates. Sugar substitutes for lactose, fructose, and artificial sweeteners can be less harmful to our stomach. Avoiding foods high in sulfur-containing compounds like broccoli, Brussels sprouts, cabbage, and cauliflower can help. Water can replace carbonated drinks. People with dairy intolerances can cut back on their consumption.
We should avoid using straws, chewing gum, and sucking hard on candies as these can cause us to swallow air. Likewise, talking while eating can cause stomach gas, so we should sit down and take our meals slowly. Smoking too can cause us to inhale smoke and air.
Acid reflux (acidity)
Acidity, or acid reflux, is a very common complaint. During digestion, our stomach produces acid to break down food. Occasionally, our stomach produces excessive acid which travels through the esophagus and causes a burning sensation in the chest. It happens because the “valve” that prevents stomach acid from rising up the esophagus as food passes down becomes weak.
What causes excess stomach acid?
Several factors can cause acidity, such as certain foods and drinks, overeating, eating fatty foods, eating spicy foods, drinking excessive tea, coffee, carbonated beverages, lying down immediately after eating, and eating irregularly.
Acidity can also be caused by smoking, drinking excessive alcohol, lack of sleep, stress, anxiety, or depression.
Also, some medications can cause acidity, so one should read the medication’s literature before taking it.
It is also possible to have acidity as a symptom of other stomach disorders such as ulcers, and other medical conditions like diabetes or pregnancy that increase pressure on the stomach and the valve pushing the stomach contents upward.
What are the natural ways to treat acid reflux?
The excess stomach acid can be neutralized by drinking diluted baking soda, also known as sodium bicarbonate. One can also drink a glass of cold milk, diluted lemon juice, or apple cider vinegar to alleviate the symptoms. Avoiding fried or fatty foods, chocolate, peppermint, alcohol, and tobacco can prevent acid reflux.
One can also lose excess weight, eat smaller and evenly spaced meals, eat meals 2-3 hours before bedtime, and sleep with the head raised above the body.
Gastroesophageal reflux (GERD)
In contrast to acid reflux which may occur occasionally, GERD is defined as a frequent occurrence of severe reflux.
The condition is caused by stomach contents moving back up into the esophagus, sometimes containing excess acid. Over time, chronic stomach acid backflow damages the esophagus lining.
Heartburn and regurgitation of sour liquid or food are the most common symptoms of GERD.
In most cases, GERD symptoms can be managed with lifestyle changes discussed for acid reflux before and over-the-counter medications, but in some cases, stronger medications or surgery may be necessary.
Indigestion or Dyspepsia
Indigestion results in discomfort and pain in the stomach due to difficulty in breaking down of food. We commonly refer to indigestion as “upset stomach”.
Indigestion can be triggered by eating large or spicy or fatty meals. The digestive system has to work harder to digest heavy meals, putting digestive organs under pressure to produce strong acids and juices that may irritate the stomach lining. Alcohol, smoking, and carbonated beverages further irritate the lining of the digestive tract, which makes them more sensitive to stomach acid.
Chronic indigestion may also be a symptom of other stomach disorders, such as H. pylori infection, stomach ulcers, inflammation of the stomach lining, peptic ulcers, pancreas and liver disease, gallstones, etc.
Indigestion symptoms include abdominal pain, discomfort, bloating, belching, gas, nausea and vomiting, acidic taste, or growling in the stomach.
Indigestion is usually treated by changing one’s diet and lifestyle, or by taking an antacid or other medication. These tips can help: eating less spicy food, avoiding smoking, and excessive alcohol consumption, staying hydrated, avoiding acidic foods, such as citrus fruits and tomatoes, and avoiding going to bed immediately after eating.
Disorders of gut-brain interaction
Have you ever felt butterflies in your stomach before making a presentation, attending an interview, taking an exam, or taking a long trip? Interestingly, this feeling is rooted in the connection between our gut and our brain. A complex network of nerves connects our gut and brain, allowing signals to pass between them.
It is common for people to notice short-term, mild changes in their gut when they are under increased pressure, stress, or change. Some of these gut issues include diarrhea, constipation, bloating, abdominal pain, gas, discomfort, and nausea. A surprising thing is that despite extensive tests, the root cause of these gut issues cannot be identified and each organ seems to be functioning normally.
The problem lies in the communication between the gut and brain, which signals when it is time to eat, when we are full, when we have a problem (such as a virus in our stomach), etc. This communication system can be disrupted for a variety of reasons, including genetics, infections, chronic stress, constipation or diarrhea.
The gut can experience a wide range of symptoms due to abnormal communication and coordination between the gut and brain.
These types of disorders are described as Disorders of gut-brain interaction, or DGBIs. For this blog, we will discuss two such DGBIs, functional dyspepsia and IBS.
Functional Dyspepsia
In functional dyspepsia, we observe recurring symptoms of an upset stomach without any obvious cause, unlike the dyspepsia we discussed above. A high level of stress or anxiety can lead to functional dyspepsia due to the close connection between the gastrointestinal tract and the brain.
Irritable bowel syndrome
Irritable bowel syndrome (IBS) is a group of symptoms that occur together, including repeated pain in our abdomen and changes in our bowel movements, whether it’s diarrhea, constipation, or both, while our digestive organs may still be functioning “normally” without any visible signs of damage or disease. There is usually abdominal gas, bloating, and cramping in people with IBS.
Since the connection between our brain and gut, or how anxiety and/or depression affect our gut health or vice versa, is not well understood, diagnosing IBS can be challenging given the similarity of the symptoms to those of other digestive disorders.
In some cases, IBS sufferers report that certain foods, medications, or emotional stress trigger IBS symptoms. Therefore, keeping a record of what happened before the pain began can help to diagnose its cause.
How to treat DGBIs
Multiple primary approaches can be used to treat DGBIs, including lifestyle, diet, medication, and alternative medicine.
DGBI symptoms may be improved by eliminating fatty and processed foods. To discover which foods are problematic and which foods reduce symptoms, some people might temporarily adopt a low-FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. It involves eliminating foods that are high in FODMAP, then gradually reintroducing them until one identifies which foods trigger the symptoms.
Medications that have been used in treating conditions like depression or neuropathy are often used by doctors to enhance gut-brain interactions by improving pain sensation pathways in the brain and potentially stimulating improved nerve function.
Many digestive symptoms are worsened by stress, so stress reduction therapies can help promote relaxation, reduce stress, and relieve symptoms.
Next, we will discuss how to keep one’s gut healthy. A carefully planned diet combined with an active lifestyle, including yoga, would be the best approach. Let us discuss these below.
Gut Health and Ayurveda
As part of Ayurvedic philosophy, diet is critical in nourishing the body, mind, and soul. The diet should be “tailored” to an individual’s constitution (dosha) considering the properties of food, according to Ayurveda. It is also important to ensure that the properties of the foods in a meal are complementary rather than incompatible. Adhering to these ayurvedic principles ensures that there is no imbalance in our dosha and we continue to enjoy good health.
We discussed the food properties of Rasa (taste), Gunas (qualities), Virya (potency), Vipaka (post-digestive effect), and Karma (therapeutic action) in detail in the blog Eat your way to good health! We discussed doshas in detail in the blog Discover the hidden truths about yourself!. Furthermore, some blogs discuss foods that are appropriate for individuals with pitta, kapha, and vata doshas.
As we read these blogs, we gain a better understanding of what constitutes a healthy diet based on our unique constitution or dosha.
Home Remedies for Gut Disorders
When we are faced with a gut disorder, we usually turn to home remedies first. Our kitchens are filled with herbs and spices that provide flavor, color, aroma, and preservative properties to our food as well as important medicinal properties.
This section discusses some kitchen ingredients we can use to treat common stomach problems.
Spices such as asafoetida (hing), cloves, black pepper, turmeric, cinnamon, cumin, coriander seeds, carom seeds, fennel seeds, cardamom, and rock salt can relieve symptoms of gut disorders such as indigestion, acidity, gas, and constipation.
Turmeric is extremely useful for treating indigestion, acidity, gas, and bloating, as well as constipation. Coriander seeds too are beneficial for treating indigestion, acidity, flatulence, diarrhea, and inflammation.
Acidity, gas, and constipation can also be relieved with herbs such as mint, ginger, basil, curry leaves, garlic, and celery.
Among the legumes, green grams (moong beans) are the easiest to digest and produce the least amount of gas. A good amount of fiber in millets aids digestion and prevents constipation, bloating, and acidity. The beta-glucans in oats are a soluble fiber with probiotic properties that feed the good bacteria in the gut, resulting in healthy digestion. Likewise, chia seeds act as probiotics, boosting the growth of healthy bacteria in our guts to improve digestion.
Gut Health and Yoga
There is more to a healthy digestive system than just nourishing foods! Yoga is also an excellent way to detoxify the gut and maintain its health. Yoga improves bowel movements and improves symptoms of constipation and gas. Below are some popular asanas in yoga one can try for a healthy gut.
Trikoasana (Triangle Pose) improves digestion and alleviates stress.
Vayu Mudra helps balance the body’s gases.
Uttana Shishosana (Puppy Dog Pose) stretches the spine and improves flexibility, calms the mind and invigorates the body, and relieves symptoms of chronic stress, tension, and insomnia.
Navasana (Boat Pose) enhances digestion and boosts metabolism.
Apana Mudra (Energy Mudra) detoxifies the body.
Pushan Mudra enhances digestion.
Summary
There is a close connection between various common gut disorders and our diet. Whenever we suffer from any of the common gut disorders, the food consumed immediately before the incident is always the main suspect.
Fatty, fried, spicy, artificial sweeteners, citrus fruits, carbonated beverages, caffeine, and alcohol, which are often associated with gut disorders, should be moderately consumed.
Food should be fresh and hot, meals should be smaller and evenly spaced, and overeating must be avoided.
One can also adopt a healthy lifestyle by participating in physical activities, practicing yoga, avoiding going to bed immediately after a meal, and quitting smoking.
Gut disorders are also influenced by stress and anxiety. Good digestive health also depends on a relaxed and calm mind.
Maintaining good gut health is certainly possible if one follows the above guidelines.