Nutrition for an Healthy Digestion System Many of us suffer from the effects of poor digestion due to poor food choices and a hurried lifestyle. This may present with obvious digestive problems such as: poor appetite; a prolonged sensation of fullness or stagnation after eating; belching or flatulence; nausea; bloating; stomach ache; heartburn; loose stool with undigested food; constipation and intolerance of fatty foods. However it may also present with many other problems including: chronic tiredness; weight problems; allergies, asthma, and other mucus/catarrhal problems; migraines; general weakness, especially of the limbs; organ prolapse; anaemia and other nutritional deficiencies. Signs of a weak digestion include a sallow complexion and a pale swollen tongue with ‘teethmarks’ (indentations on the edges). Increase: n  Brown rice (especially short grain), and other whole grains such as oats, quinoa, barley and spelt. It is best to soak grains for a few hours or overnight to start the sprouting process. Then cook well with plenty of water. n  Starchy vegetables such as turnip, parsnip, pumpkin, sweet potato and carrot. n  Pungent vegetables & spices such as leek, onion, ginger, garlic, and black pepper. n  Other herbs and spices used in cooking – all are good, try oregano, thyme, fennel, cumin, coriander, cardamom, cinnamon and turmeric, though don’t overdo the chillies! n  Organic biolive yoghurt with acidophillus and bifidus bacteria (Yeo Valley is very good). Also allow time for meals, sit down, relax and chew food thoroughly! Decrease: n  Overeating – only eat till 2/3 full. n  Refined sugar and very sweet foods including excess fruit juice. n  Red meat. n  Fatty and fried foods. n  Coffee, tea, carbonated drinks and excess alcohol. n  Drinks with meals, especially cold drinks. It is best to drink 20 minutes before a meal or between meals, as the fluid will dilute digestive juices. n  Excessive raw and cold food especially during cold weather. n  Foods which are hard to digest e.g. dairy (except yoghurt), wheat, tomatoes, peppers and citrus fruits. n  Salt. Supplementation: n  A quality multivitamin and mineral formulation is useful along with an EFA (essential fatty acid) supplement such as hemp seed oil. Specialist products may be necessary that are easily absorbed. n  Betaine hydrochloride (acid) or digestive enzymes may be necessary in the short term. n  Probiotics – acidophillus and bifidus – these are ‘healthy’ bacteria that normally reside in our gut. © Holistic Family Practice 2004, Reproduction in any form, digital or printed, is forbidden without written permission.