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IBS – foods to avoid

Irritable Bowel Syndrome (IBS) is a condition that affects the digestive system, and which causes abdominal pain, constipation and/or diarrhoea and bloating.

The direct cause of IBS is unknown and symptoms can range from mild to severe and include: abdominal pain, bloating, nausea, diarrhoea, vomiting, headaches, burping and passing wind more frequently, and backache.

Although doctors don’t know exactly what causes IBS, one of the contributing factors is diet, and there are certain foods which can make your symptoms worse.

Common problem foods include:

Dairy products

If you’re lactose intolerant then it’s best to avoid all forms of dairy. This is because your body likely lacks lactase enzymes which break down lactose – the sugar found in dairy products. Typical symptoms of lactose intolerance include: abdominal pain, diarrhoea and flatulence (gas).

High-fibre foods

Although high-fibre foods are recommended for a healthy and balanced diet, if you suffer from IBS you’ll probably find that too much fibre results in diarrhoea, flatulence and abdominal pain. For this reason, you should limit the amount of fibre you eat each day.

High-fat foods

Fatty and fried foods are bad news for everyone, but if you have IBS then they can irritate the digestive system even more.

Caffeine

Caffeine is a stimulant and a mild diuretic, commonly found in coffee, chocolate and energy drinks, and it can irritate the intestines causing cramping and diarrhoea.

Alcohol

Alcohol affects the lining of the gastrointestinal tract of the digestive system. For people with IBS, alcohol acts as an irritant in the GI tract, often causing nausea, vomiting, diarrhoea. In severe cases it can also cause bleeding.

If you suffer from IBS, it’s important to find out what “triggers” your symptoms, as it differs from person to person. If you’re diagnosed with IBS, you’ll likely be put on an “elimination diet”. For this, you’ll need to consume certain “trigger” foods, and make a note of when you ate them and if you had any symptoms afterwards. Although an elimination diet can be very beneficial at finding out what’s causing your symptoms, it’s important to speak to your doctor first before you start this type of diet.

Do you struggle with heartburn? Avoid these foods

Heartburn is a painful burning sensation in the top section of your stomach, which spreads up into your throat. This happens when acid rises into your oesophagus, the tube that connects your stomach to your mouth.

Also known as acid reflux, it can come from spicy foods, overeating in general, or from stress. There are also some medications that can cause heartburn.
Heartburn symptoms can range from burning in the chest to a sour acidic taste in the back of your throat.

To keep acid reflux at bay, avoid the following triggers:

Spicy foods

Spicy foods are often a popular choice, but can be a big problem if you suffer from heartburn. While it may be best to avoid spicy foods, you don’t have to settle for bland meals. There are always tasty alternatives to give you the flavourful taste you’re after, minus the burn.

Replacement: Try swapping the spices in your food with herbs like oregano, thyme, basil, and ginger. These spices add both flavour and nutrition to your meal, without the heartburn afterwards.

Citrus fruit, juices and fizzy drinks

Citrus fruit and fruit juices are common culprits for heartburn. Many soft drinks contain citric acid to help give them that tart flavour.

Replacement: Oranges, lemons, and tomatoes are highly acidic fruits. Swap out the acidic drinks for good old water. You can also add pieces of fruit to your water for taste Fruit like berries, apples, pears and bananas are less acidic than citrus fruit and can be good and healthy alternatives.

Garlic and onion

For many, the usual base of any meal starts with garlic and onions, however these are regular heartburn triggers.

Replacement: Dehydrated versions of garlic and onion are just as flavourful, but less acidic than their fresh counterparts.

Fried foods

Sometimes even looking at fried food can cause heartburn! Not really, but this is another common cause. Fat slows down the speed at which food leaves your stomach. That helps to keep you fuller for longer, but also means there is a greater chance of reflux

Replacement: Go with healthier cooking methods that include baking, grilling, poaching or roasting.

Heartburn medication

Antacids may be taken after meals, at bedtime, or when needed, to bind excess acid in the stomach and to coat the oesophagus. If you’re about to eat a meal that you know will cause heartburn, take one of these at least 30 minutes beforehand. You can get this over-the-counter medication from your local pharmacy or doctor.

References:

Could you be suffering from SIBO?

SIBO refers to “small intestine bacterial overgrowth”. It is normal for bacteria to grow in certain parts of your gut and intestinal tract, but when these bacteria develop in the small intestine, symptoms appear.

Common symptoms include:

  • pain in the stomach after eating
  • cramps
  • diarrhoea
  • constipation
  • bloating
  • indigestion
  • gas
  • constantly feeling full.

Although SIBO isn’t very well understood, it may be caused when:

  • Your immune system malfunctions.
  • Your small bowel is abnormal.
  • When bacteria and food aren’t removed from the small intestine; usually when the muscular activity of the small intestine malfunctions. 

Is SIBO serious?

In most cases, SIBO is not a life-threatening condition. In serious cases, however, symptoms can become so severe that you could start to suffer from malnutrition. In these cases, symptoms may include fatigue, trouble breathing, unusual food cravings, constipation, weakness and pale skin.

Do you have SIBO?

If you have symptoms of SIBO, see your doctor immediately. To make a proper diagnosis, he will ask about your symptoms and medical history. You’ll also have a physical where your abdomen will be checked, and you may have to get your blood tested.

One of the most common tests for diagnosing SIBO is a breath test. During this test, while you are in a fasted state, you’ll be asked to breathe into a device before and after having a special drink. Excess bacteria in your small intestine create hydrogen and methane; gasses that can be analysed in your breath.

Treatment

The usual treatment for SIBO is a combination of lifestyle changes, specifically to your diet,  and antibiotics. Antibiotics help your body reduce the bacteria in the small intestine This helps, but it’s also important to treat the underlying issue that created the bacteria in the first place.

If SIBO comes from certain foods, a change in your diet may be the solution. Don’t make any changes without your doctor’s advice, though.

Take action:

  • Eat smaller meals rather than heavy portions to avoid having too much food in your stomach.
  • Eat a balanced diet with enough fruit and vegetables.
  • Avoid certain foods if you have an intolerance or allergy. For example, if you have celiac disease, don’t eat gluten products.
  • Eliminate sugars to ease your symptoms. These include fructose (simple sugars found in fruits, some vegetables and honey), lactose (found in dairy) and fructans (found in gluten products, some fruit and vegetables).

Good to know

After treatment, it’s possible to get SIBO again, so be sure to follow your doctor’s instructions and stick to your dietary changes.

References

What to do if your farts smell bad

Although we’d like to deny it; everyone farts, and most are smelly! But if your farts are so foul that it makes everyone want to leave the room, you may need to find the cause and fix it.

Also known as flatulence, passing gas or wind, farting happens when body releases gas formed during the digesting process. Farts are usually smelly because of the foods that are digested. Farts with foul odours are sometimes caused by disorders, an unbalanced diet, problems with digestion or even an infection. Here are some stinky gas culprits.

High-fibre foods

Foods high in fibre take longer to break down in your digestive system. This means they ferment over time and can cause rotten-smelling farts. Also, high-fibre foods are often ones that are smelly to begin with. For example, broccoli, asparagus and cabbage have odours and usually cause gas to smell. These kinds of food can make gas that smells like rotten eggs because of sulphur. Sulphur is a natural compound that smells like rotten eggs.

Fix it

Go easy on the high-fibre foods to prevent foul-smelling gas.

Constipation

When you’re constipated, your stool is stuck in your colon for a long time. This build-up causes bacteria and an odour to develop. As a result, your farts become extremely foul and sometimes even painful when you pass them.

Fix it
Eat regular, smaller meals, drink enough water and eat enough fiber. You could

Food intolerance
If your body struggles to break down certain foods or you have a bad reaction, your gas could smell terrible. For example, if you’re lactose-intolerant, it means your body can’t break down the carbohydrate lactose which is found in dairy. It becomes fermented by bacteria which causes a foul odour. Often, food intolerances also cause other uncomfortable symptoms like bloating, diarrhoea, weight loss and fatigue.

Fix it
If you think you have a sensitivity to any food, see your doctor. Tests will done to check if an intolerance is causing your foul flatulence.

Medication
Antibiotics help your body get rid of harmful substances that make you sick. But they also kill good bacteria in your stomach that help with digestion. If these medications destroy too much of your good bacteria interferes with digestion, your farts may smell, and your stomach will bloat. Constipation is also possible.

Fix it
Talk to your doctor about changing your medication.

An infection
During digestion, your body sends nutrients to your bloodstream and waste products to the colon. If this process goes wrong, an overgrowth of bacteria can occur. Too much bacteria can cause an infection in the intestines which makes you pass more gas than normal. The flatulence is also usually strong-smelling. An infection like this also comes with pain in the stomach and often, diarrhoea.

Treatment
See your doctor if you think you have a bacterial infection. You might be prescribed antibiotics to get rid of it.

Good to know
To avoid passing too much gas and smelly gas:

  • Eat smaller portions of food.
  • Drink lots of water.
  • Eat foods with probiotics, like yoghurt.
  • Avoid carbonated fizzy drinks.

References

What is Crohn’s disease?

Along with ulcerative colitis, Crohn’s disease is one of two forms of inflammatory bowel disease (IBD). With both diseases, the immune system attacks the cells in the gastrointestinal tract, causing inflammation, sores, bleeding, cramps and diarrhoea.

Crohn’s disease differs from ulcerative colitis in that it can affect almost any part of the digestive system, while ulcerative colitis almost always affects the large intestine. Crohn’s disease can also penetrate the entire bowel wall. Ulcerative colitis only involves the innermost lining of the colon.

Both conditions are chronic diseases: they persist over time and, to date, there isn’t a cure for either of them. The good news is that it’s possible to lead a full, happy, productive life if you have Crohn’s disease.

Am I at risk?

IBD was long believed to mainly affect younger people, often starting between the ages of 13 and 30. But researchers now know that 10-30% of people living with IBD are over the age of 60, and many are only diagnosed after 60.

Historically, IBD occurred mostly in white populations, particularly in people who lived in North America and Europe, and much lower rates were seen in black and Asian populations. Recent reports, however, show that the incidence of IBD is on the rise among African and Asian populations as these societies increasingly adopt a western lifestyle.

Crohn’s disease affects about 0.3% of the population in developed countries (like Germany and Canada). Men and women are equally likely to be affected.

Crohn’s disease symptoms

Crohn’s disease shares the following symptoms with ulcerative colitis:

  • Diarrhoea
  • Fever
  • Weight loss
  • Anaemia
  • Food intolerances
  • Malnutrition

In both Crohn’s disease and ulcerative colitis, symptoms occur outside of the gastrointestinal tract (affecting the skin, joints, eyes, liver and other organs). Even though symptoms vary widely among people affected by Crohn’s disease, the most common symptoms are:

  • Diarrhoea
  • Cramping/pain in the abdominal area
  • Weight loss

Bleeding from the rectum is also a possibility.

What causes Crohn’s disease? 

The causes are still not clearly understood, but researchers know that it involves an interplay between genetics, your immune system and the environment.

The following factors may trigger the disease if you’re genetically susceptible:

  • Smoking
  • Regularly using non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin
  • Using the contraceptive pill
  • A high-fat diet
  • Certain viruses and bacteria
  • Stress

If you’re over the age of 60, certain physical and lifestyle changes can put you at risk for Crohn’s disease. These include decreased bowel movements, nutritional changes linked to a decreased sense of smell and taste, dental decay, increased use of medication and difficulty swallowing.

How Crohn’s disease is diagnosed

Your doctor will diagnose Crohn’s disease after taking your medical history, doing a physical examination, and conducting lab and imaging tests (X-rays or scans to look at the upper intestine).

Your doctor may also want to do a colonoscopy, which examines the lower intestine.

Treatment for Chron’s disease

If left untreated, Crohn’s disease may lead to intestinal blockages, diseases of the anus and rectum, and colon cancer. So, it’s important to work closely with your doctor to manage your condition.

Your treatment plan may include:

  • Medication (e.g. corticosteroids, anti-inflammatory medicines, immune-suppressants, antibiotics).
  • Changes to your diet (e.g. only eating foods that are well tolerated and taking vitamin and mineral supplements).
  • Surgery to remove affected parts of the bowel or to open parts that have become blocked.

Your doctor will also advise you to quit smoking (if applicable) and to avoid NSAIDs.

Taking care of your condition depends on which part of the gastrointestinal tract is infected, how sick you are, and whether your doctor is aiming to induce or maintain remission.

Some people go through long periods of remission when they don’t experience any noticeable symptoms. This will be your treatment goal, too.

Speak to your doctor about the treatments and lifestyle changes that are best suited to you and remember to take your medication exactly as prescribed.

References:

Home remedies for an upset stomach

Was it something you ate, or do you have a tummy bug? You can’t eat or move comfortably without feeling a jolt of pain, so you stay home, curled up in a ball.

There’s nothing like an upset stomach to ruin your day, but before you reach for another painkiller, try these remedies to ease those cramps.

Ginger

This spicy root vegetable adds a kick to hot drinks and meals, but did you know it can ease cramps too? Ginger contains chemicals (called gingerols and shogaols) that can help speed up digestion. It does this by making your stomach contract faster which helps those indigestion-causing foods to move on (and out!) more quickly. Ginger can also help with symptoms like nausea, diarrhoea and vomiting.

Add ginger to hot water and drink it as is. Otherwise, add it to your tea.

Cinnamon

Sprinkle this aromatic spice on nearly anything and you’ll be in for a treat – and health benefits too! Cinnamon contains different antioxidants that may help ease digestion and reduce the risk of irritation in your digestive tract. These antioxidants include cinnamaldehyde, eugenol and camphor.

To reap the benefits of cinnamon, add one teaspoon of cinnamon powder or a cinnamon stick to your meals, or to boiling water with tea, two to three times daily.

Mint

Besides helping to freshen up your breath, mint contains menthol which can help relieve pain, ease indigestion and spasms and stop vomiting and diarrhoea.

Fresh mint leaves can be boiled with cardamom to make a soothing tea. You can also grate it finely to cold drinks and add it into your meals. Sugar-free mint sweets or gum can also be used to reduce the pain from heartburn.

Apple cider vinegar

Apple cider vinegar is an acquired taste for many, but it does pack a healthy punch with every sip. It helps regulate the amount of acid in your stomach which makes digestion easier. It also helps keep your gut bacteria healthy. This means you’re less likely to have an upset stomach in the first place!

If you can handle the taste, try a tablespoon every day to help with cramps or indigestion. If that’s too strong, mix it with a cup of water and a teaspoon of honey.

Cumin

Cumin is a staple ingredient in dishes like curry or spiced meat. It contains active ingredients that reduce indigestion, stomach acids and inflammation.

For an upset stomach, mix one to two tablespoons of ground or powdered cumin into your meals. You could also try adding a few teaspoons of cumin seeds or powdered cumin to boiling water to make a soothing tea.

Good to know

  • Sometimes an upset stomach can be a symptom of a more serious problem. If you experience pain in your stomach or nausea for more than 48 hours, visit your doctor.
  • Keep track of all the foods you eat every day to help rule out allergy-related cramps and always drink enough water to prevent dehydration.

References:

Do you have food poisoning or gastro?

You feel a sharp pain in your stomach and nausea washes over you. Did the burger you just ate give you food poisoning, or do you have a stomach bug?

Two of the most common causes of stomach discomfort is food poisoning and gastro. Let’s take a look at the differences between them.

What is ‘gastro’?

Commonly known as the stomach flu, gastroenteritis (also called ‘gastro’), is caused by a viral infection that attacks your digestive system. Different types of stomach flu are caused by different things. Stomach viruses are very contagious.

You can get gastro by:

  • Eating food or drinking liquids contaminated with a virus.
  • Having direct or indirect mouth contact with a person who has a virus.
  • Coming into contact with vomit or the stool of infected people.

Symptoms can last up to three days and includes diarrhoea, nausea or vomiting, stomach cramps, muscle aches, weakness, a fever, headache and dizziness.

What is food poisoning?

Food poisoning happens when you’ve eaten contaminated, toxic or spoiled food. It usually happens when the food has been infected with infectious bacteria, parasites or viruses. This can happen anytime and anywhere when food is cooked or handled incorrectly.

Common symptoms may include stomach cramps, diarrhoea, vomiting, nausea, a fever, thirst, fatigue and weakness. These symptoms can last up to 10 days depending on the cause. The symptoms of food poisoning are usually more severe than gastro.

How to prevent food poisoning

  • Always follow the cooking instructions on packaged food correctly.
  • Make sure beef, chicken, seafood and pork is fully cooked before eating.
  • Keep utensils, surfaces and your hands clean at all times.
  • Refrigerate your food within two hours after cooking and if the food looks off, throw it out.

To ease symptoms of food poisoning and the stomach flu:

  • Suck on ice blocks, or sip on water. This will help keep you hydrated.
  • Avoid juices and other drinks which may make your diarrhoea worse.
  • Avoid eating solid foods for a few hours to help your stomach settle.
  • If you feel you’re ready to eat, try bland foods first like toast, crackers and rice. Stop eating if you feel nauseous.
  • Avoid dairy, caffeine, sugar and fatty foods until you feel better, as these can make you feel worse.

The bottom line

  • Treatment for both food poisoning and gastro usually includes drinking lots of water to avoid dehydration. Your doctor may replace lost fluids in your body if you’re severely dehydrated.
  • Antibiotics are not used to treat viral and bacterial causes of food poisoning, but may be used under certain circumstances.
  • Your doctor may prescribe medication to stop vomiting and diarrhoea for both gastro and food poisoning.
  • Talk to your doctor if your symptoms last longer than 10 days (food poisoning) and three if you have gastro.
  • If you experience severe symptoms like blood in your stool, a fever, vomiting or diarrhoea that lasts more than 72 hours, see your doctor immediately.

References:

Is milk bad for you?

We have bee told “Milk is good for you!” since we were children. Our mothers, and advertising ingrained this nugget into our minds for years. But should milk really be part of your diet?

Milk is a whole food which provides 18 out of 22 essential nutrients, including calcium, magnesium, potassium, zinc and protein.  Unfortunately, though, about 75% of the world’s population isn’t able to break down lactose; a core ingredient in milk.

Despite its benefits, milk may put you at risk for some conditions. For example, research shows that countries with the lowest rates of dairy and calcium intake also have the lowest rates of osteoporosis.

Besides this, there are other reasons why you should reconsider having milk and other forms of dairy in your diet.

Why milk could be bad for you

It may contribute to acne

A study in the Journal of the American Academy of Dermatology shows that teenagers with acne are those who drink large amounts of low-fat or skim milk. A group of 225 teens aged 14 to 19 with both acne and no acne were used. The amount of milk they included in their diet was monitored and after three 24-hour recall interviews, it was found that those with acne had a significantly higher amount of milk in their diet.

It may increase the risk of cancer

Studies have found that excess calcium from milk and other foods may increase the risk of certain cancers and specifically, prostate cancer by 30-50% in men. It was also found that sugars found naturally in milk may be linked to a higher risk of ovarian cancer in women. More research is needed, but current research finds that the growth hormones given to cows often contain high levels of chemicals that may increase the risk of developing these cancers.

It may trigger allergic reactions

Milk allergies are common in both adults and children. Including milk in your diet may trigger allergic reactions if you are sensitive to milk and milk products. Symptoms may include wheezing, difficulty breathing, blood in stool, constipation, diarrhoea, and worsening skin conditions like eczema. Sensitivity to casein, a protein in milk, can cause other reactions, which include sinus congestion, skin rashes and migraines.

It can raise bad cholesterol

There are two types of cholesterol; good and bad. If your body has an excess of bad cholesterol, your arteries could get blocked, increasing your risk of heart disease. Milk contains saturated and trans fats, both of which can increase levels of bad cholesterol in your body.

Drink this instead

If you can’t bear to swap to black coffee or weak tea, don’t worry. There are healthy milk alternatives you can try.

Soy milk

Soy milk has a creamy, mild taste and similar nutritional values to cow’s milk. It’s made from whole soybeans or soy protein isolate. It’s a good source of protein, and vitamins B, D, and E. It should be used in moderation though, as it may cause digestive issues like bloating and gas.

Almond milk

With its sweet, nutty flavour, almond milk is a great alternative to cow’s milk. It’s low in calories, fat and carbohydrates, so it’s a great option if you’re watching your weight. The only downside is that it’s low in protein and contains a substance called phytic acid which may limit the absorption of zinc, calcium and iron in your body.

Coconut milk

Coconut milk is made from the flesh of coconuts and water. It has a creamy, milk-like consistency and tastes sweet. It contains no protein and little to no carbohydrates. It does have lauric acid, which helps lower high blood pressure, and cholesterol, which improves heart health. Sip in moderation though, as it’s packed with medium-chain triglycerides, a type of saturated fat.

References:

What is Gastroesophageal Reflux Disease (GERD)?

Millions of adults suffer from heartburn. Although many of us brush off these symptoms as “nothing to worry about,” you may be at risk of GERD.

Gastroesophageal reflux disease (GERD) happens when the acid in your stomach frequently flows back into the tube, which connects your mouth and stomach (oesophagus). The backwash of the acid (acid reflux) irritates the lining of the oesophagus, causing different uncomfortable symptoms.

According to the American Gastroenterological Association, approximately 1 out of 3 people suffer from GERD and symptoms range from moderate to severe. Usually, GERD can be managed and treated with lifestyle changes and over-the-counter medication, but more severe cases will need treatment. This could be surgery and prescription medication.

Symptoms of GERD:

  • A burning sensation in your chest (heartburn), usually after eating fatty or oily foods, which might be worse at night.
  • Chest pain.
  • Difficulty swallowing.
  • Regurgitating food or liquids.
  • The sensation of a lump in your throat.
  • Abdominal pain.

How does it happen?

The sphincter is a circular band of muscle around the bottom of your oesophagus. When you eat food or drink liquids, it relaxes so that the food and drink can flow into your stomach. It then closes again. If the sphincter malfunctions, stomach acid can flow back up into the oesophagus, causing inflammation. GERD is caused because of the excessive acid reflux in the oesophagus.

Risk factors

  • Obesity
  • Pregnancy
  • Difficulty passing stools.
  • Bulging at the top of the stomach up into the diaphragm.
  • Eating a lot (especially fatty and fried foods) before bed.
  • Drinking alcohol and smoking excessively.

Managing GERD

Although the symptoms of GERD can be uncomfortable and in severe cases, painful, a few lifestyle changes will do you a world of good:

1) Take your time with food

Cut your food into bite-sized pieces and lay your fork down between bites. This will help you avoid eating too quickly.

2) Loosen up

If you feel pressure around your waist or abdomen, your clothes are too tight. Wear loose clothes that will not put pressure on your lower oesophageal sphincter.

3) Stick to a healthy weight

Excess weight places pressure on your abdomen and pushes your stomach up. This causes acid to rush up into your oesophagus.

4) Stub it out!

Excessive smoking causes your sphincter to malfunction.

5) Clean up your diet

Avoid foods and drinks that can trigger heartburn (acid indigestion). This may include garlic, onion, coffee, alcohol, chocolate and tomato sauce.

Treatment

Remember that only a doctor can diagnose and treat you properly for GERD. Treatment for GERD aims to manage or treat symptoms, prevent complications and heal a dysfunctional oesophagus. It may include medicine, surgery, lifestyle changes or a combination of treatments.

Medication could be over-the-counter drugs like antacid medication, which provides relief for moderate cases of GERD. Antacids neutralise your stomach acid which eases heartburn.

Talk to your doctor before using any medication. If your medication isn’t working and you need something stronger, your doctor will prescribe it. GERD prescription medication generally includes ones which will help limit acid secretion in your stomach.

If your GERD is severe, surgery can help strengthen the space between your stomach and oesophagus. You can’t make the choice to have surgery though, your doctor will advise it if needed, as most cases of GERD are manageable and treatable.

References:

Over-the-counter meds to get rid of heartburn

You’ve just eaten a delicious meal. Instead of feeling satisfied though, you have that familiar uncomfortable sensation of heartburn. Ugh!

Heartburn, also known as pyrosis, is a burning feeling in your chest. It happens when stomach acid flows back up the oesophagus (the tube that carries food and fluids from the mouth to the stomach). This is usually because the sphincter (a band of muscle around the end of the oesophagus, that keeps it closed off) weakens, or doesn’t function properly. A bitter or sour taste in your throat or mouth is a common symptom when this happens.

Different lifestyle factors can cause heartburn. These include certain medications, being overweight, lying down after eating, spicy foods, tomato products, fried foods, alcohol, fizzy drinks or coffee. Despite its name, heartburn has nothing to do with the heart and is usually harmless.

Different over-the-counter medications can help manage heartburn symptoms.

These may include:

  • Antacids
  • H2 blockers.
  • Proton pump inhibitors (PPIs).
  • Combination antacids.

Heartburn medication you can get without a prescription

Antacids

Antacids help balance the amount of acid in your stomach to lessen heartburn, acid digestion and a sour stomach. Antacids may contain a substance called simethicone which helps your body get rid of gas. Common antacids include Alka-Seltzer, Milk of Magnesia, Gaviscon, Gelusil, Pepto-Bismol and Alternagel. Some of these antacids may contain ingredients that can cause constipation (e.g. aluminium), or diarrhoea (e.g. magnesium).Ask one of our doctor’s opinionsbefore trying antacids and if you do, follow the instructions on the label. Chewing this medication well before swallowing can help with faster heartburn relief.

Acid reducers

The job of this medication is to cut down the production of acid in the stomach. These include histamine antagonists (H2 blocker) and proton pump inhibitors. Examples include Axid AR, Pepcid AC, Zantac and Tagamet HB. Proton pump inhibitors are usually recommended if you experience heartburn two or more times per week. There are also stronger dosages available. Take these medicines according to the label’s instructions and talk to your doctor or pharmacist if you have any questions.

Combination antacids

This medication combines the acid-neutralising ability of antacids with an acid reducer (H2 blocker) to lessen symptoms of heartburn.

Good to know

  • Always read and follow the instructions on the label of OTC medication.
  • Don’t use medication for longer than the period on the label without talking to your doctor.
  • If you still feel heartburn symptoms or get worse after taking any of these OTC drugs, talk to your doctor as it may be something more serious like GERD(gastroesophageal reflux disease).
  • Avoid heartburn by avoiding foods that trigger heartburn (e.g. oily and spicy food), eating small meals instead of large ones, not lying down for two to three hours after you eat, losing some weight and quitting smoking.
  • If you experience dizziness, struggle to swallow or breathe, or have pain in other parts of your body along with heartburn symptoms, see your doctor immediately.

References

Heal your body by healing your gut

Millions of neurons line the gut and release important chemical messengers that allow the gut to keep in close contact with the brain, and influence our moods and emotions. This is one reason whey the digestive system is also known as the second brain.

Digestion is critical as it breaks food into nutrients that the body uses for energy, growth, and cell repair.

Mind and body connection

There’s more to your digestive system than occasional aches and pains that come with heartburn, bloating, constipation and diarrhoea. Your gut is central to your overall health. It’s connected to everything that happens in your body.

It’s important to balance this system because what happens in the gastrointestinal system can affect your physical health and emotional state.

Understand how your gut works

Your digestive system absorbs food, breaks it down into macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals), and then absorbs them. The rest of your body uses them as fuel and raw materials to build tissues.

Gut bacteria alter the way you store fat, how you balance levels of glucose in your blood, and how you respond to hormones that make you feel hungry. The wrong internal mix can cause obesity and other health issues.

Digestion stages

  1. The mouth and teeth. The digestive process starts with your mouth and teeth breaking food into small pieces and mixing with saliva.
  2. The oesophagus. Chewed food travels through your oesophagus, a simple tube that connects the pharynx (throat) with the stomach.
  3. The stomach. Your stomach slowly empties its contents into the small intestine, which is the longest portion of the digestive tract. It usually takes about four hours for a moderate-sized meal to empty out from the stomach.
  4. The small intestine. The major food groups, protein, fat and carbohydrates are broken down here into amino acids, sugars and fatty acids, which are then absorbed into the bloodstream. It can take between two to four hours for a meal to be processed.
  5. The large intestine. The major function of the large intestine is to absorb water from the remaining indigestible food matter and get rid of the useless waste material from the body.
  6. The pancreas. This is a digestive gland that secretes an alkaline juice that contains powerful enzymes that break down protein, fat and carbohydrates. It’s also the source of insulin.
  7. The liver receives blood from the gut, filters, removes toxins, metabolises medications, stores nutrients and creates proteins. It also creates bile.
  8. The gallbladder concentrates and stores bile produced by the liver and helps with digestion of fats in the gut.

Now that you know how this powerful machine works, what are the main culprits that affect your gut health?

  • Refined sugars.
  • Artificial sweeteners.
  • Processed foods.
  • Excessive alcohol.

Avoid these and your stomach will thank you because what you eat determines which bacteria thrive in your gut.

Common gut problems include:

  • Food allergies and intolerances.
  • Skin issues like acne, rosacea, and eczema.
  • Digestive issues like bloating, gas, diarrhoea, and IBS.
  • Hormonal imbalances, chronic fatigue, fibromyalgia, depression, anxiety, and attention deficit disorder (ADD).

Restore good bacteria

Up your probiotics; they’re good for your gut.

  • Garlic boosts your healthy bacteria. It also prevents bacteria from growing and diseases from spreading.
  • Onions contain prebiotics which strengthen your gut, break down fat and breed good bacteria.
  • Yoghurt is a filling snack that helps keep out harmful microorganisms that may cause intestinal infections.
  • Kefir, which is similar to yoghurt, is a trusted source of probiotics and is mainly used to make a fermented milk drink. It’s a better source of probiotics than yoghurt and helps with digestive problems to protect your gut from infections.

Prebiotics vs. Probiotics?

Probiotics are found in fermented foods and some supplements. Prebiotics are found in certain fruits, vegetables, and wholegrains. The most dominant prebiotic is fibre.

  • Fibre is the most important ingredient for gut health. Soluble fibre helps lower blood glucose levels and LDL cholesterol (bad cholesterol). Find fibre in oats, legumes, some fruits and veggies.
  • Insoluble fibre has a cleansing effect on your digestive system. You can find it in wholegrains, kidney beans, fruit and veggies.
  • Bananas act as peacemakers and are gentle on your stomach. They have high levels of potassium and magnesium. They can relieve stomach ulcers by coating the lining of the stomach against acids.
  • Apples contain insoluble fibre. They have gut healing properties thanks to pectin, found in the skin. It can help maintain and repair the intestinal mucosa lining.

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Bloated or constipated? Then avoid these foods.

Suddenly can’t fit into your favourite jeans? Blame it on your bloated belly!

Constipation and a bloated stomach go hand-in-hand. Constipation is the uncomfortable process when you find it difficult to pass stools; or it happens less often than it should. This varies from person to person to person, but usually, fewer than three bowel movements a week leads to constipation.

If you have very hard or small stools, no appetite, a feeling that you can’t relieve yourself and bloating, you may be constipated.

Bloating can be a symptom of constipation but it can also be caused by built-up gas or water retention (when your body collects water). After you eat or drink, liquids take up space in your tummy and intestines, and this may cause it to expand. Bloating and constipation can ease up on its own in time, but if your belly is too swollen to even button your jeans, it might be time to check your diet.

The culprits

Broccoli, cabbage and kale
These nutritious green vegetables all contain raffinose, a sugar that stays undigested until your gut’s bacteria ferments. During fermentation, you produce gas, which makes you bloat. It’s still important to include these healthy greens in your diet though, so keep your portions in check and steam before eating to soften the fibre, making them easier to digest.

Dairy
If it only takes a few slices of cheese or a little milk to make you constipated, gassy or bloated, then you may be lactose-intolerant. This means your body can’t break down lactose (a sugar found in dairy products). This causes gas to form. Dairy is also high-fat and low-fibre which causes constipation. If dairy doesn’t agree with you, try non-dairy options like soy milk products and look for lactose-free labels.

Salty foods
If something tastes bland, your first reaction would probably be to reach for the salt; another bloat red flag. Eating foods high in salt triggers water retention which may swell your tummy. Salt mainly sneaks its way into your diet with processed or packaged foods, including soups and bread. Processed foods with high amounts of salt may also cause your bowels to become sluggish. Cut down on salt and drink loads of water to help flush out the sodium.

Apples
This crunchy fruit makes a good snack because it’s packed with fibre and nutrients, but it can cause your belly to balloon. Apples contain fructose and sorbitol; sugars in fruits which cause your tummy to puff up. Include apples in your diet as they add protein and Vitamin C, but eat it in moderation and separately from meals. Pears and peaches may also cause you to bloat.

Eat the bloat away

Cucumber
This humble green vegetable isn’t just handy for under-eye puffiness. It can also debloat your belly. Cucumbers contain quercetin, an antioxidant that helps reduce swelling. Slice it up to eat as a snack or add it to a glass of water for a refreshing drink.

Banana
Potassium-rich foods like bananas, kiwis and oranges help prevent water retention which causes bloating. They do so by regulating the salt levels in your body. Bananas also have soluble fibre which can relieve or prevent constipation. Add a few slices to your cereal or yoghurt in the morning for a fibre boost.

Yoghurt and other probiotics
Probiotics like yoghurt, chia seeds and cottage cheese are packed with good bacteria which help with digestion. As it helps regulate the health of your digestive tract, it also keeps your tummy from expanding. Sweeten plain options with jam, berries, granola or a little honey.

Top tips

  • Dehydration can lead to constipation, so drinking more water will help relieve constipation.
  • Sip some green tea if you feel backed up. Caffeine found in coffee stimulates your digestive system.
  • Prunes will help; they contain fibre and a natural laxative called sorbitol.

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