(good) gut feeling

A
WOODLAN D
H E A LT H
REP O RT
NOVEMBER 2011
A (GOOD) GUT FEELING
Few things can ruin your day
like an upset stomach—but
unfortunately, sometimes it’s
our own fault. The old saying,
“you are what you eat” is true when it comes to
digestive health. Chronic tummy aches, bloating
and indigestion can become a thing of the past by
making a few simple changes.
Don’t forget the fiber. For good digestion, the
Institute of Medicine, an agency that is part of the National
Academy of Sciences, recommends 25 grams of fiber daily
for women under age 50, and 38 grams daily for men under
50. Over the age of fifty, the recommendation decreases.
According to WebMD, most Americans consume about half
that amount—or about 14 to 15 grams of fiber each day.
Fruits and vegetables, particularly carrots, broccoli, bananas,
and sweet potatoes are the best place to look for the two types
of fiber (insoluble and soluble) because they provide nutrients
that help maintain overall well being. Other rich
sources of fiber include whole grains
such as oatmeal, barley, and,
not surprisingly, bran.
Drink up. Drinking plenty of fluids helps keep food
lubricated as it travels through the digestive system, making for
more regular and comfortable digestion. The optimal fluid is
water because it is important to every system of the body. Other
fluids such as milk and juice are mostly made up of water and
are acceptable occasional alternatives. Caffeinated beverages,
however, such as coffee and soda, act as diuretics and may
increase fluid loss.
Slow down. Some people’s eating habits mean trouble for the
digestive system. According to experts, meals should consist of
moderate portions eaten slowly and at regular intervals to allow
the body to properly digest food and relax between meals. Large
portions cause extra waste and discomfort, and eating quickly
and irregularly can contribute to a stressed out system.
Get moving. Exercising regularly and maintaining a healthy
weight helps promote efficient digestion. Exercise may stimulate
the bowels and increase activity in the gastrointestinal tract.
And while poor digestion can affect anyone, symptoms of
indigestion—constipation, bloating and heartburn—tend to be
more frequent in people who are overweight.
Avoid gut-busters. Certain foods are difficult to digest and
may cause indigestion and other digestive disorders. Red meat,
most experts agree, is the most problematic food to the digestive
system. It contains very little, if any fiber, and is high in harmful
saturated fat that may increase the incidence of tumors in the
large intestine. Sugar may also be detrimental to digestion, as it
can trigger excessive bile acid production. An improper amount
of saturated and trans fats may also contribute to poor digestion.
Supplement when necessary. Consistent, good eating
habits and regular exercise are the best way to ensure healthy
digestion, but some people still need a little extra help. Fiber
supplements and probiotics (helpful bacteria) can help support
good digestion.
Experts also recommend choosing a fiber supplement made from
psyllium or purified hemicellulose and to drink plenty of pure,
filtered water when using these products. Other herbs, such as
marshmallow root, rhubarb root and slippery elm, may alleviate
some troublesome digestive symptoms. Ask an expert which herb
may be helpful for your specific symptoms.
RECIPE
THE ABCs
OF DIGESTIVE
ENZYMES
Digestive enzyme supplementation can help support a healthy digestive
system. Here are some popular digestive enzymes:
MISO
SOUP
Ingredients:
2
4
3
1
teaspoons dashi granules*
cups water
tablespoons miso paste
(8 ounce) package silken
tofu, diced
2 green onions, sliced
diagonally into ½ - inch
pieces
Directions:
In a medium saucepan over
medium-high heat, combine
dashi granules and water;
bring to a boil. Reduce heat to
medium, and whisk in the miso
paste. Stir in tofu. Separate
the layers of the green onions,
and add them to the soup.
Simmer gently for 2 to 3
minutes before serving.
Recipe provided by www.Allrecipes.com
(submitted by: Michelle Chen)
*Dashi granuales are sold at most
markets specializing in Asian food.
• Alpha-galactosidase breaks down
complex sugars like raffinose that are found
in beans, broccoli and some whole grains.
It comes from the mold Aspergillus niger.
• Invertase, a yeast enzyme, breaks down
table sugar into the simple sugars glucose
and fructose. Invertase enzymes can be
found in raw honey.
• Amylase digests carbohydrates such as
the starch found in potatoes and pasta.
Amylase typically derives from fungal
sources. Natural food sources include
bananas, eggs and reishi mushroom.
• Lactase helps in the digestion of lactose,
or milk sugar. Lactase can be found in
tomatoes, peaches, apples and almonds.
• Bromelain, which is found in
pineapple, helps digest protein and is
sometimes used as a meat tenderizer.
• Cellulase helps break down plants fibers,
such as cellulose, that are added to foods as
a thickening agent or to
increase total fiber
content. Cellulase
is usually sourced
from yeast or
fungi and can
be found in
avocados, peas
and oat sprouts.
IN THE
KNOW
• Lipase is a water-soluble enzyme that
breaks down fats. This enzyme may be
helpful for those with Celiac disease.
• Papain, extracted from green papaya, is
often used as a meat tenderizer. It breaks
down the tough bands between fibers in
muscle tissue.
• Protease degrades proteins and releases
critical amino acids into the body. Pineapples
and papaya are common sources but
protease can also come from a fungal source.
• Xylanase breaks down fibers found in
grains by converting a component into the
simple sugar xylose.
Enzyme Power
Product 541473
$4.95
Managing
Acid Reflux
Product 541992
$4.95
Digestive Health
Product 541169
$4.95
order online at
www.woodlandpublishing.com or call 1-800-277-3243