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Alternative Treatments for Digestive Problems
Probiotics
Probiotics are live microorganisms found in fermented foods and supplements. Probiotics may help with various digestive issues, including diarrhea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). They work by balancing gut bacteria, enhancing the immune system, and improving digestion. Common probiotic strains include lactobacillus and bifidobacterium.
Probiotic-Rich Food
Incorporating probiotic-rich foods into your diet is a natural way to support digestive health. Yogurt with live cultures is a popular choice, but there are many other options. Kefir, a fermented milk drink, is high in probiotics. Sauerkraut, kimchi, and other fermented vegetables are also excellent sources. Kombucha, a fermented tea, and miso, a fermented soybean paste, are other tasty ways to get probiotics.
Choosing Probiotic Supplements
If you’re considering probiotic supplements, look for products that list the specific strains and amounts of bacteria. Different strains have different effects, so research which ones might be best for your symptoms. Start with a low dose and gradually increase to avoid potential side effects like gas or bloating.
Prebiotics
Prebiotics are types of fiber that feed the beneficial bacteria in your gut. They work together with probiotics to support digestive health. Prebiotics can help increase the number of good bacteria, improve mineral absorption, and potentially reduce inflammation. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and whole grains. Some fiber supplements also contain prebiotics.
Acupuncture
Acupuncture may help alleviate various digestive issues. Some studies suggest acupuncture can help reduce symptoms of IBS, nausea, and bloating. It may work by reducing inflammation and improving gut motility – the movement of food through your digestive system.
Peppermint Oil
Peppermint oil has been used for centuries to soothe digestive discomfort. It has antispasmodic properties, meaning it can help relax the muscles of the gastrointestinal tract. This can be particularly helpful for those with IBS, as it may reduce abdominal pain and bloating. Peppermint oil can be taken as capsules or used in tea. But it may worsen heartburn in some people, so use with caution.
Ginger
Ginger has long been valued for its digestive benefits. It can help reduce nausea, vomiting, and bloating. Ginger may also stimulate digestion and reduce inflammation in the gut. You can consume ginger in various forms: fresh root, tea, capsules, or candied ginger. For nausea, try sipping ginger tea or sucking on ginger candy.
Digestive Enzymes
Digestive enzyme supplements can help break down food more efficiently, potentially reducing symptoms like gas, bloating, and indigestion. These enzymes include amylase (for carbohydrates), lipase (for fats), and protease (for proteins). While our bodies naturally produce these enzymes, some people may benefit from a supplement. Digestive enzymes are available over the counter. Ask your doctor if you should use them, especially if you have a chronic condition.
Chamomile
Chamomile tea is known for its calming effects, not just on the mind but also on the digestive system. It may help reduce inflammation in the gut, ease abdominal pain, and relieve gas. Some studies suggest it can be beneficial for those with IBS. Chamomile tea is generally safe, but people with ragweed allergies should be cautious. Try a cup of chamomile tea after meals or before bed to soothe your digestive system.
Psyllium
Psyllium is a type of soluble fiber that can help with both constipation and diarrhea. It absorbs water in the intestines, forming a gel-like substance that can help regulate bowel movements. Psyllium is available as a supplement in powder or capsule form. Start with a small amount and gradually increase to avoid gas and bloating. Always drink plenty of water when taking psyllium to prevent constipation.
Apples
Blackberries
Maybe you’ve enjoyed them fresh, in a juicy cobbler, or dried in teas. Their natural sugar is good for people who want to cut back on sweets, but it’s not always good for the gut. If you have a problem digesting sorbitol, you may feel bloated, have belly pain, or have diarrhea, gas, or nausea.
Watermelon
This popular summertime treat is high in fructose, a sugar in fruit. Your body can have trouble digesting it, so you might get gas. It’s rare, but the problem might be in your genes. Doctors call that a “hereditary fructose intolerance.” A blood test can tell if you have it.
Artichokes
These veggies have a sugar called fructan that helps set off gas. If you don’t feel well after you eat them, just stay away from them.
Potatoes
Spuds are usually a safe choice for a dinner side item. The starch gives some people gas and bloating, though.
Shiitake Mushrooms
These famous fungi can make you get a little funky. Blame it on mannitol, another natural sugar. It can give you gas — and if you eat too much of it, it also can act like a mild laxative.
Peas
Love them or hate them, these soft, green veggies have a chain of sugars called galacto-oligosaccharides that feed gut bacteria and cause gas. This can make for a not-so-pleasant post-meal experience.
Coffee
The caffeine in your favorite daily jolt might be making you bolt to the bathroom. Dial back on the java if you feel an urgent need to go or you get a stomachache after drinking up.
Oatmeal
This breakfast superstar has plenty of fiber, which lets you feel full and satisfied all morning. But if you add too much to your diet too quickly, your tummy might get a little uncomfortable. To get more of this important nutrient, introduce it slowly to your eating plan so you don’t overwhelm your system.
Cruciferous Veggies
They’re crunchy, delicious, and super healthy, but they can also be tough to digest. Veggies like broccoli, cauliflower, and Brussels sprouts might make you feel bloated or crampy. If they do, you may want to occasionally swap them for veggies that are less likely to give you gas, like bell peppers, zucchini, or green beans.
Dried Apricots
The fiber in dried fruit has a lot of things going for it. A handful can work like magic if you’re constipated. These sweet treats, though, are also high in a sugar called fructose, which can give you a tummy ache if you eat too much.
Peaches
It’s a real treat to dig into one that’s juicy and ripe, but the sweetness inside can sometimes cause problems with your stomach. Peaches have natural sugars called polyols, which may not always get along well with your gut bacteria. Sometimes, that leads to cramps and bloating.
Diet Drinks With Sugar Alcohol
This sweetener, which is found in some low-cal drinks, can be helpful if you’re trying to lose weight. But sugar alcohols can act like a laxative if you take in too much. Check labels to know if a drink has this ingredient. Xylitol and mannitol are examples.
Chewing Gum
You swallow air as you chew, which brings gas into your gut. “Sugar-free” types of gum often have sorbitol and xylitol as sugar substitutes. Those give some people gas or even act like a laxative.
Hard Candy
You swallow air when you suck these treats. Plus, some candies are sweetened with xylitol, mannitol, sorbitol, or other sugars that make some people get an upset stomach.
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