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Fact File
Soothing an unsettled stomach

Symptoms of heartburn, burping, bloating and general indigestion are signs that all is not well, and they should never be ignored.

Your body naturally produces enzymes that begin the process of breaking down the food you eat into smaller molecules so it can be absorbed through the digestive tract and bloodstream. This process begins in your mouth with saliva. A combination of ageing and other factors, such as stress and poor diet, can reduce the quality and quantity of digestive enzymes you produce, and can even alter the acidity and pH of your digestive juices. This can lead to tell-tale symptoms, including gas, bloating, belching, muscle pain, skin disorders, insomnia, constipation, diarrhoea and heartburn.

Causes of digestive upsets

Your digestive system can become unsettled for a number of reasons, and may result from any of the following:

Insufficient stomach acid

Hydrochloric acid produced in the stomach begins the process of protein digestion. It kills bacteria, effectively sterilising food before it passes through to the small intestine. As you age, your stomach's ability to produce hydrochloric acid diminishes, leading to poor digestion of protein. In effect, foods putrefy in the stomach, which results in gas, bloating, indigestion, bad breath and discomfort – not to mention foul-smelling stools!

This lack of hydrochloric acid creates a chain reaction of malfunctioning in the lower digestive tract. Digestion and assimilation of food is hindered and constipation may occur.

Low enzyme production

The body obtains enzymes in two ways: by manufacturing them or by consuming foods that contain them (enzymes are lacking in processed foods). The number of enzymes your body produces is finite and you cannot force the production of more when you run out. The symptoms of low enzyme production are similar to those of low hydrochloric acid production – feeling heavy after a meal, especially one high in protein.

Poor digestion lowers immunity

You may think that poor digestion is bad enough but, as a consequence, your immune system will also become weaker. Only around half of your body's total enzyme production is used for digestion, so when your diet is lacking in food-sourced enzymes, your body takes enzymes from your immune system to attend to the digestive process. The body can become weakened to the point that it can no longer protect against outside invaders.

Natural solutions

If you suffer from insufficient stomach acid, low enzyme production or general poor digestion, it's not all doom and gloom! There are some very good natural treatments that can help to rectify the problem.

Digestive enzymes

The stomach manufactures pepsin, an enzyme that digests protein and breaks it down into its components, peptides and amino acids, for easy absorption through the intestinal lining. Pepsin acts not only as an assistant to the digestive process, but also stimulates renewed functional energy. An acidic environment is necessary to facilitate the function of pepsin. Betaine hydrochloride is often taken in conjunction with pepsin to provide a weak form of hydrochloric acid to supplement the body's normal secretions.

Enzyme supplements help to balance body chemistry and help to alleviate the stress placed on your digestive and immune systems. Taken 15 minutes before a high-protein meal, pepsin and betaine hydrochloride will relieve the symptoms of feeling bloated and heavy after a meal.

Papaya

This fruit contains an active constituent called papain. Papain is a mixture of food-digesting enzymes that digest proteins from long chains of amino acids into shorter chains and even into individual amino acids while in the digestive tract. Eating the fruit can be useful for relieving indigestion and associated symptoms, such as flatulence and bloating.

The protein-digesting properties of papain have been known for a long time, and it is usefully employed in most commercially produced meat tenderisers. The Caribbean Indians noticed this effect when their meat became tender after it was wrapped in papaya leaf. As the fruit has become more readily available, the uses of papaya have become more known and include assisting digestion and easing stomach upsets. Chewing papaya mints when required are a safe alternative to aluminium-containing antacids for relief of heartburn and indigestion.

Meadowsweet – herbal antacid

This herb has been used traditionally for hundreds of years to relieve disturbances of the digestive tract, such as flatulence, indigestion and gastric reflux. Due to the presence of salicin in Meadowsweet it may also help in relieving mild pain. English herbalist Frank Roberts claimed Meadowsweet was a ‘true normaliser of a badly functioning stomach,' having the ability to address both over-active and under-active stomach acid production.

Slippery Elm – stomach soother

Due to its ability to swell and form a smooth coating for inflamed or irritated mucous membranes, Slippery Elm has traditionally been used to soothe conditions of inflammation in the digestive system. It has also been known to help counteract the abrasive effect of anti-inflammatory drugs used in the treatment of digestive ailments such as ulcers. The quality of Slippery Elm can vary, and many people prefer capsules, since the loose powder can become gluggy and hard to swallow due to its natural ability to swell. When taking Slippery Elm capsules, remember to drink at least two litres of water throughout the day, as Slippery Elm's ability to absorb liquid can lead to constipation if inadequate water is consumed.

Diet and lifestyle advice for a healthy gut

Supplements will only partially improve your digestive problems but if you combine them with an improved diet and sensible lifestyle changes, you will vastly improve the health of your digestive system. According to the Mayo Clinic in the US , good lifestyle habits can go a long way in keeping a gut healthy. Start by following these tips:

Eat plenty of natural fibre found in fruits, vegetables and wholegrains such as brown rice and pasta. The more over-processed foods you consume, the greater the load on your digestive system.

Drink plenty of water to keep food lubricated as it travels through the digestive tract. Caffeine- containing drinks and alcohol are not beneficial because they act as diuretics,
increasing urination and fluid loss.

Eat moderate proportions. Your body is able to produce only a certain volume of digestive juices. Large amounts of food also increase food waste and discomfort.

Eat at regular times because your digestive organs operate best when they have a regular schedule, for breakfast, lunch and dinner.

Relax while you eat. When you're relaxed, you tend to chew your food more completely, gastric and intestinal juices flow more freely, and digestive muscles contract and relax normally.

Maintain a healthy weight. Heartburn, bloating and constipation tend to be more common in people who are overweight. Maintaining a healthy weight can often help prevent or reduce these symptoms.

Regular exercise is also a key factor to maintaining a healthy weight and enjoying healthy digestion.

Lying down shortly after a meal can make symptoms of indigestion worse. It is best to remain upright for at least 30 minutes after each meal. Raising the head of your bed by at least 15 cm will also help to reduce the chances of reflux occurring.