{"id":37807,"date":"2022-05-31T14:18:23","date_gmt":"2022-05-31T21:18:23","guid":{"rendered":"https:\/\/womensvoice.com\/en-us\/?p=37807"},"modified":"2022-06-02T10:36:57","modified_gmt":"2022-06-02T17:36:57","slug":"say-goodbye-to-tummy-troubles","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-us\/articles\/health\/say-goodbye-to-tummy-troubles\/","title":{"rendered":"Say Goodbye to Tummy Troubles"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”3.22″][et_pb_fullwidth_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2022\/05\/wv-article-V17-SayGoodbyeTummyTroubles-thumb.jpg” alt=”Say Goodbye to Tummy Troubles” _builder_version=”4.6.6″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px”][\/et_pb_fullwidth_image][et_pb_fullwidth_code admin_label=”Text – Fullwidth Leader Text” module_id=”fullwidth-leader-text” _builder_version=”4.6.6″ z_index_tablet=”500″]From gas and bloating after a heavy meal to heartburn causing a poor night\u2019s sleep, tummy troubles are no stranger to many.<\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22″ locked=”off”][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” locked=”off”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.6.6″ header_font=”|700|||||||” header_text_color=”#509aa6″ header_font_size=”40px” header_line_height=”40px” header_font_size_tablet=”” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” header_letter_spacing_last_edited=”off|phone” header_line_height_tablet=”” header_line_height_phone=”30px” header_line_height_last_edited=”on|phone” z_index_tablet=”500″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px”]<\/p>\n

The digestive system helps us break down food, absorb nutrients, and eliminate waste products. Beyond these essential functions, this vital system is also inhabited by our gut microbiota and supports inflammatory processes. Researchers continue to unravel the importance of our gut health, and how it is linked to conditions such as diabetes, obesity, depression, and anxiety. Before you reach for the next over-the-counter antacid, let\u2019s explore why digestive problems occur and how you can get back on track to enjoying the foods you love.<\/p>\n

Why is your tummy in trouble?<\/h2>\n

Heartburn, gas, bloating, constipation\u2026 these symptoms don\u2019t happen unless there is a reason. Your age, stress level, sleep quality, and various other causes can lead to poor digestion. Here are a few important triggers of tummy troubles.<\/p>\n

UNHEALTHY FOOD CHOICES.<\/strong>\u00a0It\u2019s not surprising that your food choices and eating habits shape your digestion. Regular consumption of highly processed foods and food additives, along with low fiber intake, can negatively impact the gut microbiota, leading to inflammation. Eating foods you may be sensitive to, such as gluten and dairy, eating too fast, and consuming heavy meals are practices known to trigger gas, bloating, and heartburn.<\/p>\n

IT’S LOW STOMACH ACID, NOT HIGH.<\/strong>\u00a0Contrary to popular belief, symptoms of heartburn are often associated with low, not high, hydrochloric acid (HCl) in our stomachs. Stomach acid is needed to break down proteins, kill harmful pathogens, and properly absorb nutrients such as vitamin B12, calcium, and zinc. However, stress, aging, and long-term use of antacids and proton-pump inhibitors (PPIs) can create a situation of hypochlorhydria (low stomach acid), negatively impacting these actions.<\/p>\n

Although short-term use of PPIs may be helpful for some individuals, research has shown that long-term use is not only associated with hypochlorhydria, but also with increased fracture risk, dementia, myocardial infarction, and death. The betaine HCl challenge is a test that helps determine your stomach acid status. Speak to your naturopathic doctor to determine if this test is suitable for you. Imbalanced gut bacteria. The gastrointestinal tract is home to several microorganisms, including good bacteria, establishing the gut microbiota. The microbiota is key to strengthening the gut barrier, protecting us against different pathogens, and regulating immunity. Any imbalance in the community of the gut\u2019s microbes, often triggered by what we eat, toxin exposure, and stress, can lead to dysbiosis. In turn, dysbiosis can result in increased inflammation and leaky gut, linked to intestinal conditions such as irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD), allergies, asthma, and obesity.<\/p>\n

Healing your tummy troubles with the 4 Rs<\/span><\/h2>\n

Whether you suffer from occasional stomach upset or full-blown discomfort after every meal, here are four key steps you can follow to start healing your gut.<\/p>\n

Step 1:<\/span> Remove<\/strong><\/h3>\n

Your digestive system will begin its road to recovery if you remove harmful triggers such as stress, food sensitivities, high-FODMAP foods, and pathogens like yeast and parasites. Eating plans such as the Mediterranean diet and the low-FODMAP diet have been shown to support our good bacteria, reduce gas and bloating symptoms, and regulate bowel movements.<\/strong> Enjoy a variety of gut-healing foods such as plant-based proteins, fruits and vegetables, omega-3 fatty acids, and bone broth.<\/p>\n

Step 2:<\/span> Replace<\/strong><\/h3>\n

Low levels of stomach acid and digestive enzymes need to be replaced to aid digestion, promote absorption, and prevent digestive upset. Stomach acid levels can be supported with betaine hydrochloride supplements and\/or the use of bitter herbs such as gentian. Furthermore, using supplemental digestive enzymes can help with the breakdown of carbohydrates, proteins, and fats.<\/strong> This is also a good time to ensure any nutrient deficiencies \u2013 typically low levels of vitamin B12, folic acid, and iron \u2013 are corrected with the use of high-quality foods and\/or supplements.<\/p>\n

Step 3:<\/span> Reinoculate<\/strong><\/h3>\n

To overcome concerns of dysbiosis, it\u2019s essential to reinoculate the gut with good bacteria. Prebiotics, fermented foods, and probiotics can help support the microbiota. Prebiotics, naturally found in many plant foods, including fruits, vegetables, and grains, can stimulate the growth and activity of our good bacteria. In contrast, fermented foods and probiotic supplements provide live microorganisms that promote gastrointestinal balance.<\/strong> Using probiotics during dysbiosis can help stimulate the growth of beneficial gut microbes and improve overall digestive symptoms.<\/p>\n

Step 4:<\/span> Repair<\/strong><\/h3>\n

An unhealthy gut lining can develop small holes and tears that can become larger over time, known as leaky gut. Under such circumstances, partially digested foods, bacteria, and harmful toxins can pass into the bloodstream, traveling throughout the body where they cause inflammation and other health concerns. The gut lining can be repaired with nutrients such as L-glutamine and curcumin. Of course, following the suggestions outlined in steps 1\u20133 can also promote a healthy gut lining for proper food breakdown and absorption through the digestive tract.<\/p>\n

Resolving your tummy troubles can help you get back to living the life you enjoy.<\/strong> Taking small steps is the best way to tackle digestive concerns and say goodbye to tummy troubles.<\/p>\n

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References<\/h4>\n
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    The digestive system helps us break down food, absorb nutrients, and eliminate waste products. Beyond these essential functions, this vital system is also inhabited by our gut microbiota and supports inflammatory processes. 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