| THE FACTS ABOUT INDIGESTION AND HEARTBURN |
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Indigestion is term used to describe pain or discomfort in the abdominal area or a burning sensation which
develops after eating a meal.
Symptoms of Indigestion:
* Abdominal Pain
* Belching
* Bowel irritation
* Constipation
* Diarrhea
* Rumbling Noises
* Chronic fatigue
* Bloated feeling
* Allergic symptoms
* Gas
* Insomnia
* Joint and muscle pain
* Nausea
* Skin disorders
* Vomiting
* Loss of appetite
Causes of Indigestion:
* Not properly chewing
* Eating too quickly or eating while under stress.
* Drinking liquids with meals. Liquids dilute enzymes which are essential to the digestion of food. As people age
the body also slows production of food enzymes.
* Hydrochloric Acid, which is produced by glands in the stomach, is necessary for the digestion of food.
Insufficient amounts of HCI can lead to indigestion. HCI levels often decline with age. People who suffer from
food allergies more often than not have low levels of HCI. Over the counter antacids may make matters worse
because they neutralize acids and prevent proper digestion. Once the acid has been neutralized it sends a
signal to the body to produce more HCI, which can create an over acid condition. Some antacids also claim to
be high in calcium. The body needs HCI to absorb calcium and if the antacid is neutralizing the acid the body
is therefore not absorbing the calcium.
* Eating foods or drinking beverages that are known causes of indigestion. Some examples include: Alcohol,
caffeine, greasy or fried foods, refined or processed foods, spicy foods, and vinegar.
* Lack of friendly bacteria. Antibiotic use can deplete the body of beneficial or good bacteria which is essential
in maintaining a proper balance in the body for digestion.
* Food allergies or food intolerances can contribute to acid indigestion.
* When food is not properly digested it will ferment in the stomach and small intestines. Chemicals produced
from the fermented food will create gas and bloating.
Dietary suggestions to help reduce or eliminate indigestion:
* Consume a well balanced meal consisting of plenty of fiber and fresh fruits and vegetables.
* Always chew food thoroughly.
* Include whole grains which are neither refined nor milled. Avoid flour products. Whole grains should comprise
at least 20-30% of the diet.
* Fresh seasonal vegetables which are grown locally should make up 30-40% of the diet. Choose organic when
possible. None organic fruits and vegetables lack the proper nutrients which the body needs to funtion
optimally and they are usually laden with chemical pesticides.
* 5-10% of the diet should consist of dairy, eggs, fruit, fats and oils.
* Include foods which contain digestive enzymes such as papaya and pineapple.
* Avoid processed foods, carbonated beverages, pasta, caffeine, peppers, fried and fatty foods, refined
carbohydrates, spicy or salty foods, and tomatoes. Also try to avoid peanuts, lentils, and soybeans which are all
enzyme inhibitors.
The Role of vitamins, protein and fats in the diet:
* It is recommended that those suffering from acid indigestion replace the good bacteria by supplementing with
acidophilus. This good bacteria is essential for normal digestion.
* Foods which contain enzymes such as pineapple and papaya should be eaten to replenish normally occurring
enzymes which may be depleted because of improper diet or age. Another option is to supplement with a high
quality food enzyme.
* Protein in the body should be obtained from high quality sources such as lean and natural meats, organic dairy
and organic eggs.
* Persons adhering to a strict vegetarian diet may be suffering from mineral deficiencies due to a lack of protein in
the diet; these minerals can be replaced by adding sea vegetables to the diet such as kelp or dulse.
* If a person strickly adheres to a well balanced diet and all foods are fresh and organic, there should be no need
for additional dietary supplements. However, a majority of people don't, and acid indigestion may signal that
there is an imbalance in the diet.
* Fat is essential in the diet and assists with absorbtion of vitamins A, D, E, and K. Fat should be consumed in
moderation and should consist of quality sources such as olive oil, sesame oil, and clarified butter.
Because most spices are carminative (preventing and relieving gas), stimulants and aids to digestion, they are
considered quiet beneficial in helping to relieve acid indigestion. Traditional kitchen spices may be added when
cooking to aid digestion, and to help assimilate vitamins and nutrients.
* When addid to food, nutritive herbs such as seaweeds, dock and dandelion will provide a substantial balance
of vitamins and minerals in a form which is easy to assimilate.
* Added to soups and beans, bay leaves will help to reduce flatulence and indigestion.
Herbs used to aid the digestive system:
* When chewed, anise seeds will help to reduce a sour stomach.
* A tea made with ginger will help to reduce nausea associated with acid indigestion.
* Chamomile, fennel, or peppermint tea is recommended for indigestion.
* 1/4 of a teaspoon of dried parsley taken with a glass of warm water is said to aid indigestion.
* A tea made from basil will help reduce nausea and will aid acid indigestion.
To summerize, indigestion afflicts many Americans. Stressful lives, eating on the go, and poor nutrition
exacerbate the digestive problems which plaque many. Acute indigestion, if left unattended, may develop into a
more serious health condition. Making adjustments in diet and nutrition may make the difference between an
acute case of indigestion or a chronic more serious health condition.
© Natalie Vickery 2006 - All rights reserved.
Revised 1/21/07
develops after eating a meal.
Symptoms of Indigestion:
* Abdominal Pain
* Belching
* Bowel irritation
* Constipation
* Diarrhea
* Rumbling Noises
* Chronic fatigue
* Bloated feeling
* Allergic symptoms
* Gas
* Insomnia
* Joint and muscle pain
* Nausea
* Skin disorders
* Vomiting
* Loss of appetite
Causes of Indigestion:
* Not properly chewing
* Eating too quickly or eating while under stress.
* Drinking liquids with meals. Liquids dilute enzymes which are essential to the digestion of food. As people age
the body also slows production of food enzymes.
* Hydrochloric Acid, which is produced by glands in the stomach, is necessary for the digestion of food.
Insufficient amounts of HCI can lead to indigestion. HCI levels often decline with age. People who suffer from
food allergies more often than not have low levels of HCI. Over the counter antacids may make matters worse
because they neutralize acids and prevent proper digestion. Once the acid has been neutralized it sends a
signal to the body to produce more HCI, which can create an over acid condition. Some antacids also claim to
be high in calcium. The body needs HCI to absorb calcium and if the antacid is neutralizing the acid the body
is therefore not absorbing the calcium.
* Eating foods or drinking beverages that are known causes of indigestion. Some examples include: Alcohol,
caffeine, greasy or fried foods, refined or processed foods, spicy foods, and vinegar.
* Lack of friendly bacteria. Antibiotic use can deplete the body of beneficial or good bacteria which is essential
in maintaining a proper balance in the body for digestion.
* Food allergies or food intolerances can contribute to acid indigestion.
* When food is not properly digested it will ferment in the stomach and small intestines. Chemicals produced
from the fermented food will create gas and bloating.
Dietary suggestions to help reduce or eliminate indigestion:
* Consume a well balanced meal consisting of plenty of fiber and fresh fruits and vegetables.
* Always chew food thoroughly.
* Include whole grains which are neither refined nor milled. Avoid flour products. Whole grains should comprise
at least 20-30% of the diet.
* Fresh seasonal vegetables which are grown locally should make up 30-40% of the diet. Choose organic when
possible. None organic fruits and vegetables lack the proper nutrients which the body needs to funtion
optimally and they are usually laden with chemical pesticides.
* 5-10% of the diet should consist of dairy, eggs, fruit, fats and oils.
* Include foods which contain digestive enzymes such as papaya and pineapple.
* Avoid processed foods, carbonated beverages, pasta, caffeine, peppers, fried and fatty foods, refined
carbohydrates, spicy or salty foods, and tomatoes. Also try to avoid peanuts, lentils, and soybeans which are all
enzyme inhibitors.
The Role of vitamins, protein and fats in the diet:
* It is recommended that those suffering from acid indigestion replace the good bacteria by supplementing with
acidophilus. This good bacteria is essential for normal digestion.
* Foods which contain enzymes such as pineapple and papaya should be eaten to replenish normally occurring
enzymes which may be depleted because of improper diet or age. Another option is to supplement with a high
quality food enzyme.
* Protein in the body should be obtained from high quality sources such as lean and natural meats, organic dairy
and organic eggs.
* Persons adhering to a strict vegetarian diet may be suffering from mineral deficiencies due to a lack of protein in
the diet; these minerals can be replaced by adding sea vegetables to the diet such as kelp or dulse.
* If a person strickly adheres to a well balanced diet and all foods are fresh and organic, there should be no need
for additional dietary supplements. However, a majority of people don't, and acid indigestion may signal that
there is an imbalance in the diet.
* Fat is essential in the diet and assists with absorbtion of vitamins A, D, E, and K. Fat should be consumed in
moderation and should consist of quality sources such as olive oil, sesame oil, and clarified butter.
Because most spices are carminative (preventing and relieving gas), stimulants and aids to digestion, they are
considered quiet beneficial in helping to relieve acid indigestion. Traditional kitchen spices may be added when
cooking to aid digestion, and to help assimilate vitamins and nutrients.
* When addid to food, nutritive herbs such as seaweeds, dock and dandelion will provide a substantial balance
of vitamins and minerals in a form which is easy to assimilate.
* Added to soups and beans, bay leaves will help to reduce flatulence and indigestion.
Herbs used to aid the digestive system:
* When chewed, anise seeds will help to reduce a sour stomach.
* A tea made with ginger will help to reduce nausea associated with acid indigestion.
* Chamomile, fennel, or peppermint tea is recommended for indigestion.
* 1/4 of a teaspoon of dried parsley taken with a glass of warm water is said to aid indigestion.
* A tea made from basil will help reduce nausea and will aid acid indigestion.
To summerize, indigestion afflicts many Americans. Stressful lives, eating on the go, and poor nutrition
exacerbate the digestive problems which plaque many. Acute indigestion, if left unattended, may develop into a
more serious health condition. Making adjustments in diet and nutrition may make the difference between an
acute case of indigestion or a chronic more serious health condition.
© Natalie Vickery 2006 - All rights reserved.
Revised 1/21/07
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