|
By Bonnie Jenkins, Advanced Natural Medicine
If you’ve ever been to Vegas, you’ve probably treated yourself to one of the many all-you-can-eat buffets. And, you’ve probably been sorry you did. Overeating can lead to abdominal cramps, bloating, and gas – commonly called indigestion. Even if you escape these symptoms of gluttony, a large meal can make you feel fatigued and lethargic.
But, while overeating really isn’t ever a good idea, if you do find yourself with a case of indigestion, enzymes just might be your ticket to digestive nirvana.
A Delicate System
Digestive enzymes are protein-based compounds that bind with chemicals in the body, promoting and speeding the rate of biological reactions. More than 2,000 different enzymes are involved in digestion and other important bodily functions.
We produce these enzymes when we eat. Amylase, which breaks down starches, is part of saliva and also is produced by the pancreas. The stomach makes hydrochloric acid (HCL) and pepsin, which break apart proteins. In the intestines, enzymes from the pancreas turn starches into sugars and further break apart proteins and fats. More enzymes in the lining of the small intestine aid in the absorption of nutrients, amino acids, and fatty acids from our foods and help to move them through the bloodstream to the liver and to other organs and tissues. It’s an elegant system – when it’s working.
Unfortunately, as our digestive enzymes begin to weaken with age both in quantity and in strength, we may begin to feel chronic symptoms of indigestion. Poor digestion compromises our health, nutritionally speaking. Quite simply, the ability to convert the foods we eat into the nutrients we need to support our organs and physical processes diminishes as we grow older.
The Raw Truth
Eating more raw foods – at least one meal a day of uncooked and minimally processed food – can boost your digestive enzymes. Uncooked, unprocessed foods contain abundant enzymes that work to help your body with digestion. The 98.6-degree temperature in your mouth combined with naturally occurring enzymes in your saliva help to break down this fresh food.
By contrast, when you ingest cooked food, your digestive system has to produce the enzymes you need to break it down for assimilation. The reason is simple: Heat destroys the enzymes in raw food. Plus, enzymes are adversely affected by long-term storage. Worse yet, because the same enzymes that ripen raw fruits and vegetables also cause it to spoil, food manufacturers disable enzymes with pasteurization, pressure canning, and other high-heat processing.
While raw fruits and veggies are good sources of enzymes, sprouted grains may be even better. These nutritious sprouts contain numerous enzymes, including amylase that increases the digestibility of carbohydrates. Fermented soy foods (natto, tempeh, and soy sauce) contain enzymes that aid in the assimilation of soy protein.
The Pancreatic Connection
Frequent symptoms of weak digestion may simply be your digestive system’s cry for help. Thankfully, the enzymes we may be lacking as we age are also available in supplement form. Supplements will be even more effective if you pay attention to some sound eating habits, like chewing your food thoroughly, relaxing before and during meals, and not overeating.
If you suffer from weak pancreatic function (signs include bloating, flatulence, and fatty or oily stools) or experience indigestion after eating a high-fat meal, you may benefit from pancreatin (supplemental pancreatic enzymes). Pancreatin provides the three major families of enzymes: proteolytic, amylase, and lipase.
Other combination enzyme products help boost digestion in both the stomach and the intestines. Look for supplements that contain ingredients like amylase, bromelain, lipase, cellulase, ginger, lactase, maltase, papain, protease, and phytase.
One Last Thing …
If you suffer from frequent indigestion, you might want to try a couple of herbs known for their digestive calming ability. Experts recommend taking peppermint – either as a tea or as a supplement – to relieve gas and abdominal spasms. Peppermint works directly on the colon, and it works quickly to provide relief. If you opt for the supplement, take one to two enteric-coated capsules containing 0.2 ml. of peppermint oil two to three times a day after meals.
Fennel is another traditional digestive herb that eases gas by inhibiting spasms in smooth muscles like those in the intestinal tract. It’s so effective that it even works on trapped gas that can cause intestinal pain and cramping. In fact, fennel used to be an official drug in the United States during the early 1900s for treating indigestion. For fast relief, take 900 to 1,000 mg. of freeze-dried fennel capsules as soon as gas strikes.
Research Brief …
There’s been a lot of talk lately about trans fats. But the truth is that, while most Americans know they should avoid them, nearly four out of five people can’t name three sources of the artery-clogging fats – and half of those can’t name even one! That’s according to a recent survey in the Journal of the American Dietetic Association.
Most trans fats you encounter are those created artificially when food manufacturers add hydrogen to polyunsaturated vegetable oils in a process called hydrogenation. Foods that contain these partially hydrogenated fats are, in essence, artificially saturated, which gives them a longer shelf life and greater flavor stability.
Small amounts of trans fats actually occur naturally in animal foods like beef and dairy products. Unlike artificial trans, some natural trans fats, which include conjugated linoleic acid (CLA), may actually provide health benefits. But man-made trans fatty acids are bad news for your health. Like saturated fats, artificial trans fats raise low-density lipoproteins (LDL, the bad cholesterol), increasing the risk of cardiovascular disease. What’s worse is that these fats also lower high-density lipoproteins (HDL, the good cholesterol), further increasing risk.
So is trans fat, which is found in many margarines, shortening, baked goods, and snack foods, safe in any amount? Absolutely not! But don’t depend on the front label on food to guide you. The FDA allows food companies to list up to one-half gram of trans fat as “zero trans fat.” Check the ingredient label instead and avoid anything containing partially hydrogenated oils to ensure that your food is truly free from these dangerous fats.
References:
Blumenthal M, Busse WR, Goldberg A, et al. (eds). The Complete Commission E Monographs: Therapeutic Guide to Herbal Medicines. Boston, MA: Integrative Medicine Communications, 1998, 128–129.
Eckel RH, et al. “Americans' Awareness, Knowledge, and Behaviors Regarding Fats: 2006-2007.” Journal of the American Dietetic Association. 2009; 109: 288-296.
Kligler B, et al. “Peppermint oil.” American Family Physician. 2007;75:1027-1030.
Suarez F, et al. “Pancreatic supplements reduce symptomatic response of healthy subjects to a high fat meal.” Digestive Diseases and Sciences. 1999;44:1317–1321.
|
