Penny Povey

Indigestion

Indigestion is caused when undigested food ferments, causing a build-up of wind.  Instead of being broken down in the stomach, some food enters the small intestine intact and sits there fermenting, a process that releases gas. Indigestion includes abdominal pain, a bloated belly, lots of flatulence, a burning sensation after eating, chronic bowel irritation, constipation, diarrhoea, rumbling noises and food cravings.

Certain foods can cause bloating of the belly because they irritate the digestive tract. These include alcohol, caffeine, greasy, spicy or refined foods, and vinegar. Other causes are lack of friendly bacteria, mal-absorption and disorders of the liver, gallbladder or pancreas. Food intolerances can also cause stomach bloating.

Recommendations

• Keep a food diary to help you determine which foods, or combinations of foods, seem to be causing the gas. Avoid any suspect foods.
•  Eat four or five smaller meals a day instead of three big ones. Chew your food slowly and well. Do not overtax your digestive system. Don’t eat when you are stressed or tired.
• Eat four or more servings of fresh fruits and vegetables every day.
• Cook vegetables quickly using a perforated steamer instead of boiling them for long periods of time.
• Do not combine proteins with carbohydrates. Fruit should be eaten alone.
• Limit your intake of lentils, peanuts and soybeans.
• Occasional use of charcoal tablets can help absorb unwanted gas.
• Try some digestive enzymes 10 – 15 minutes before eating.
• Drink as much good quality filtered water as you can, preferably between meals but do not drink with your meals as this dilutes the digestive enzymes.
• Take adequate exercise. Walking is an excellent way to alleviate gas.