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Eater’s digest.(Life – Health)

Albany Times Union (Albany, NY) March 22, 2005 Byline: ARRICCA ELIN SANSONE SPECIAL TO THE TIMES UNION Sure, we know we’re supposed to be eating fruits and vegetables and taking it easy on junk and high-calorie treats. But with our hectic lifestyles, food that’s good for us often takes a back seat to food that’s convenient. Eating has become more about what we can wolf down on our way to the next appointment rather than what’s best for our bodies. web site too much fiber

But no matter what your age, digestive health can have an impact on your overall well-being.

“You really are what you eat,” says Rosalynn Lemel, M.D., associate professor, Division of Gastroenterology at Albany Medical College. “If you’re eating junk food, not getting enough water, or skimping on fruits and vegetables, your body isn’t going to function optimally.” Digestion begins in your mouth as enzymes in saliva begin to break down the food. As you swallow, food enters the esophagus, which is the tube that connects the throat to the stomach. From there, it’s on to the stomach and intestines, where most of digestion occurs and nutrients are absorbed for use by various body functions.

One of the best things you can do for digestion is to eat more fiber, Lemel says. While adults need at least 25 milligrams of fiber per day, most Americans only get about half that. But fiber keeps digestive processes regular and may reduce your risk of heart disease, obesity, and cancer.

To increase your intake, try an over-the-counter fiber supplement, or snack on high-fiber foods like strawberries, blueberries, and dried apricots. Avoid adding too much fiber too fast or you’ll feel uncomfortable. Your body needs time to adapt to processing the increased bulk.

Another simple way to improve digestion is to increase water consumption. Water is an essential part of good digestion because it keeps everything moving along, according to Bonci. If you find plain water boring, add a lemon, lime or orange slice or try flavored, non-caloric water. Eating more fruits and vegetables, which are about 80 to 90 percent water, can also increase fluid intake.

While there’s no scientific evidence proving ginger aids digestion, many people swear by it for upset stomachs. “There’s often some truth behind many old home remedies, so you can certainly try it,” Lemel says. It’s available fresh, which you can slice and put in hot water as a tea, or in ready-made teas and supplements.

It’s not all in your head; certain foods can trigger discomfort.

“If you feel bloated regularly, try keeping a food diary of what you ate and what’s happening,” says Leslie Bonci, author of “American Dietetic Association Guide to Better Digestion.” “You’ll often learn that a small amount of a specific food doesn’t affect you, but that larger amounts do.” If you experience cramps after ingesting dairy, you may have a condition known as lactose intolerance. People who cannot digest dairy lack the enzyme, lactase. You can try small amounts of dairy first, take a lactase supplement, or substitute a soy dairy product or lactose-free products. web site too much fiber

Foods like cabbage, broccoli and beans can cause discomfort for some people, but they may be able to tolerate them in small amounts, Bonci says. Try starting with a quarter-cup serving and gradually increasing the portion size over a few weeks. In addition, ask your doctor about taking a digestive enzyme like Beano before eating, though it doesn’t work for everyone, Bonci says.

Dealing with Indigestion Nearly everyone has an occasional case of indigestion, whether it’s from eating too rapidly or overindulging. But many Americans suffer from gastroesophageal reflux disease, or GERD, on a regular basis. The most common symptoms of GERD include a burning sensation or pressure in the chest, a persistent tickle in the throat, a sour taste in the mouth, or heartburn that awakens you at night.

Being overweight or pregnant, which puts pressure on the stomach, or having underlying health problems like a hiatal hernia can be to blame.

“GERD occurs when stomach contents back up into the esophagus,” says Paulo Pacheco, M.D., author of “Living with Chronic Heartburn: The Complete Health Guide to Acid Reflux & Gastroesophageal Reflux Disease.” “It can be quite debilitating, so you shouldn’t assume it’s `just’ heartburn.” Untreated, GERD can cause a precancerous condition called Barrett’s esophagus and esophageal cancer.

Foods that may trigger reflux include citrus fruits, tomato sauce, coffee, tea, alcohol, soft drinks, and peppermint gums and candies. Limiting these foods can be helpful, but it may not erase the problem.

“If you’re having symptoms more than twice a week or if over-the-counter medications don’t help or you’re using them daily, see your doctor,” Pacheco says. “You need to find the cause, not just treat the symptoms.” Box:

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