Your Nutrition Solution to a Healthy Gut: A Meal-Based Plan to Help Prevent and Treat Constipation, Diverticulitis, Ulcers, and Other Common Digestive Problems
224
Your Nutrition Solution to a Healthy Gut: A Meal-Based Plan to Help Prevent and Treat Constipation, Diverticulitis, Ulcers, and Other Common Digestive Problems
224Paperback(First Edition)
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Overview
The gut houses countless numbers of bacteria—some are good for you, while others negatively impact your health. Choosing the right foods can help to support the good bacteria, decrease the bad, and treat stomach or digestive issues you are already experiencing.
Your Nutrition Solution to a Healthy Gut provides both a treatment and preventative nutritional plan you can live with for a lifetime. In it you will find:
Get the help you need to make the nutritional and lifestyle changes that will free you from a lifetime of medications, discomfort, and pain.
Product Details
| ISBN-13: | 9781601633682 |
|---|---|
| Publisher: | Red Wheel/Weiser |
| Publication date: | 06/22/2015 |
| Series: | Your Nutrition Solution |
| Edition description: | First Edition |
| Pages: | 224 |
| Product dimensions: | 5.20(w) x 8.20(h) x 0.50(d) |
About the Author
Read an Excerpt
CHAPTER 1
your questions about gut health, answered
The phrase "gut health" is becoming a hot topic these days, and there is a valid reason for that. According to the U.S. National Institute of Health, some 60 to 70 million Americans are affected by some type of digestive disease or disorder. And to take it one step further, the health of our gut may not just affect our gut but may affect our overall health. Have you ever heard the phrase "the key to a man's heart is through his stomach"? Well, that might be truer than you realize. The key to better overall health may just be through our digestive tract, including the stomach! In this first chapter we will dive into all of the ins and outs of gut health along with some of the most common GI issues.
What Is the Gut and What Does It Do?
The best way to start is to define exactly what we mean by the gut. Most people think of the gut as the stomach, small intestine, and large intestine (or bowel), but it actually includes much more. In general, "gut" refers to the full gastrointestinal tract, or GI tract. This includes the liver, pancreas, and gallbladder (the solid organs), as well as the mouth, esophagus, stomach, small intestine, and large intestine (the hollow organs). Food starts in the mouth and passes through all of the hollow organs of the GI tract while the solid organs do their part to complete the complex task of digestion. All elements of the digestive system work closely together with parts of the nervous and circulatory systems, hormones, blood, digestive juices and enzymes, and bacteria to thoroughly digest the foods and liquids that we consume each day. The process of digestion breaks down food into nutrients that our body's bloodstream can absorb for needed energy, proper functioning, growth, cell repair, and much more. The small intestine is a valuable asset in this process as it absorbs most of the nutrients, such as vitamin and minerals, as well as water, and then passes them to other parts of the body for use, storage, or further chemical change. What we don't need passes through into the large intestine and exits the body as solid matter, or "stool." Not only does the whole digestive process digest our food and free the body of waste, but it also plays a very important role in protecting the immune system and, therefore, maintaining the health of the entire body.
What Does It Mean to Have a Healthy Gut?
Now that you have a better idea of exactly what your gut is and have a little background on how the digestive tract works, your next question most likely is, "Do I have a healthy gut?" So what does it mean to have a healthy gut? Experts have no technical definition. When it comes to the gut there is no one decisive test that will clue you in as to whether your gut is healthy or not. There are no clear-cut gut tests as there are for other health issues such as heart health, diabetes, or liver function to warn someone when they are approaching a danger zone. Sometimes knowing whether you have a healthy gut means more of knowing what you don't have. The lack of known digestive issues and being able to eat a healthy diet without any resulting GI symptoms such as chronic bloating, gas, heartburn, abdominal pain, and/or constipation can sometimes be a sign of a healthy gut. Regular bowel movements and the right amount of beneficial gut flora/bacteria can also indicate a healthy gut. The key is to practice preventative measures and keep yourself and your gut in tip-top shape so you have less of a risk of ending up with issues and symptoms down the road.
What Are Gut Bacteria?
It might not sound pleasant but we all have clusters of various strains of bacteria that line the inside of our intestines. In fact, we have hundreds of trillions of microorganisms, including thousands of different strains of known bacteria, that live in our gut. Maybe it would sound more pleasant to use the term gut flora or, more technically, gut microbiota. It is interesting to know that about one-third of the bacteria or gut flora in our gut is common to most people, whereas the other two-thirds is individual to each person. The good news is that the majority of these bacteria is critically necessary and beneficial for our digestive process and our health, so we truly do need them. So the real question is why we need bacteria in our intestines in the first place. The gut microbiota is essential to our health for many reasons, including:
• It helps promote normal gastrointestinal function.
• It helps our body digest certain foods that the stomach and small intestine cannot, such as fiber.
• It helps to regulate metabolism.
• It comprises more than 75 percent of our immune system.
• It helps with the production of vitamins such as B and K. B vitamins are essential for both energy production and the function of the nervous system. Vitamin K is needed for blood clotting and acts as an antioxidant.
• It helps our body to fight against other microorganisms that may not be good for us and provides protection from infection.
• It plays an essential role in strengthening the immune system by creating a barrier effect.
• It helps to produce enzymes that breakdown or digest drugs and hormones and detoxify potentially harmful compounds. In addition it signals the liver to increase production of needed detoxification enzymes.
• It is the key to proper functioning of the digestive system.
Is There a Relationship Between Certain Gut Bacteria and Disease?
Currently researchers are studying the relationship between specific gut flora profiles and health. Current studies are looking at whether certain bacteria might cause disease or whether the opposite is true (that disease might create certain bacteria). Either way, a new approach to looking into a person's individualized gut bacteria may be a way for doctors to more accurately and with greater timeliness diagnose certain diseases. As of this writing, the diseases or conditions that are being studied most intensively in this context are obesity, liver disease, colon cancer, inflammatory bowel disease (IBD), rheumatoid arthritis, certain skin diseases, Crohn's disease, ulcerative colitis, and diabetes. Even though some of these conditions are not gut related per se, gut bacteria are linked to diseases not just of the gut but all over the body. A bacterial imbalance can lead to elevated chronic inflammation, which can lead to health conditions of all kinds. The idea that the gut flora affects general health poses the question of whether we can purposely change our gut flora profile to better our health outcomes. This topic is so important right now that the National Institutes of Health (NIH) recently launched the Human Microbiome Project with more than 100 million dollars to support its research on the effects of gut bacteria on health. Keep an eye out for more concrete results as they become available.
What Are the Symptoms of an Unhealthy Gut?
Symptoms of an unhealthy gut can surface in many different ways. Symptoms can be chronic and may include bloating, gas, diarrhea, nausea, constipation, stomach pain, and stomach cramps. Such symptoms can also be the sign of a specific health condition that has resulted from an unhealthy gut. If you suffer from chronic GI symptoms, you should see your doctor to find out why you are experiencing these symptoms.
Your Nutrition Solution Tidbit: Symptoms of GI health are not always entirely physical. Presenting with some of the symptoms mentioned previously can be very uncomfortable and debilitating and make you downright miserable at times. Gut issues can cause emotional symptoms and stress, as well. When your gut isn't happy, it's hard to be a happy person! Don't be afraid to talk to your doctor about both your physical and emotional symptoms, especially if they are chronic. Talk to your doctor about starting a well-rounded treatment program with all the necessary components, including diet, weight management, stress management, mental health, exercise, and medication.
What Conditions and Diseases Are Associated With the Gut?
Scientists know that our gut health is directly related to our overall health and vice versa. Certain bacteria that live in the gut are needed to strengthen the immune system; others do quite the opposite and actually promote inflammation. An unhealthy imbalance of these two kinds of bacteria can lead to all types of health problems (not just GI issues), including obesity, allergies, asthma, arthritis, autoimmune diseases, colon cancer, diabetes, and so on. I will discuss some of the more common GI issues in greater detail. Dealing with any of these GI issues can be a sign of poor gut flora or the consequences of an unhealthy gut. It can also be a warning sign of an underlying health issue that is causing the unhealthy gut. For the majority of these issues, following the information and advice in the remainder of this book can help prevent them, or manage them with as little medication as possible.
Peptic ulcer disease
This disease presents as painful ulcers or sores that develop when acid in the digestive tract erodes the inner lining of the esophagus (esophageal ulcers), of the stomach (gastric ulcers), and/or of the upper section of the small intestine (duodenal ulcers). Our digestive tract is coated with a protective layer of mucous that normally will protect against acid from foods and beverages that we eat as well as from the acid that our stomach produces naturally. We need some acid in our digestive tract for normal digestion and breakdown of foods. However, if the amount of acid is increased or the amount of mucous is decreased, an ulcer may develop.
Several different factors can affect gut health and the balance of gastric acid, thus increasing your chances of or causing ulcers. A major factor is a specific bacterium known as Helicobacter pylori (H. pylori) is able to penetrate the protective mucous lining of the stomach, where it produces substances that weaken the lining and make the stomach more susceptible to peptic ulcers. Scientists are not completely sure how H. pylori spreads, but have theorized that it is transmitted from person to person by close contact and/or through infected food and water. H. pylori can be a major cause of chronic gastritis and peptic ulcers, and can increase your risk for stomach cancer.
Over-the-counter and prescription painkillers, especially in older adults and those who overuse them, can also be factors. Nonsteroidal anti-inflammatory drugs (NSAIDs) in particular, including aspirin, naproxen, and ibuprofen, can irritate and inflame the inner lining of the stomach and small intestine. Some prescription medications, such as Fosamax, Actonel, and even some potassium supplements, can lead to ulcers and should be used only under close supervision by a doctor.
Other factors:
• Excess acid production within the GI system.
• Excessive intake of alcohol.
• Smoking and chewing tobacco.
• Family history of peptic ulcers and/or personal history of previous ulcers.
• Being more than 50 years old.
• Serious illness such as stomach cancer and liver or kidney disease.
• Radiation treatment to the GI area.
Your Nutrition Solution Tidbit: Infection from H. pylori is more common than you might think. More than a billion people around the world are affected by this bacterium, with an estimated 50 percent of the U.S. population over the age of 60 years. Not everyone affected by H. pylori will develop peptic ulcer disease, but as of this writing it is estimated that 20 percent of all ulcers are associated with H. pylori. Eliminating the H. pylori bacteria with antibiotics has shown to heal the ulcers and help prevent their reoccurrence.
Symptoms of peptic ulcers, and the severity of those symptoms, can vary widely from one person to the next. The following are the most common signs and symptoms: • Burning pain in the middle or upper stomach, usually between meals and at night.
• Change in appetite.
• Nausea and/or vomiting.
• Heartburn.
• Bloating.
Severe symptoms can include dark or black stools due to bleeding; unexplained weight loss; vomiting blood; and severe pain in the middle and upper abdomen. Although acute ulcers often heal on their own, you should never ignore the symptoms and warning signs. Ulcers can sometimes become chronic and severe, and if not properly treated, can lead to serious health issues such as internal bleeding, scar tissue, and infection.
Your doctor may diagnose your ulcer simply by speaking with you about your symptoms, and may treat you by prescribing an acid-blocking medication such as those used for heartburn. He or she may also suggest dietary and other lifestyle changes. If your symptoms seem more severe or your doctor is unsure of the diagnosis, he or she may confirm the diagnosis by testing for H. pylori, performing an endoscopy (an exam of your upper digestive system), and/or scheduling an upper GI series or barium swallow exam.
If it turns out that are infected with H. pylori, you will most likely be prescribed an antibiotic. Full-blown ulcers are usually treated with medication (to reduce stomach acid) and surgery. Medications commonly used include H2 blockers (histamine type 2 antagonists) such as cimeti-dine (Tagamet), famotidine (Pepcid), nizatidine (Axid), and ranitidine (Zantac); or PPI's (proton pump inhibitors) such as omeprazole (Prilosec), lansoprazole (Prevacid), rabeprazole (AcipHex), pantoprazole (Protonix), esomeprazole (Nexium), and dexlansorprazole (Dexilant). Another type of PPI consists of a combination of omeprazole and sodium bicarbonate (Zegerid). Doctors normally recommend the same type of diet for ulcers and H. pylori as they do for acid reflux, advising patients to avoid spicy, fatty, and acidic foods, even though H. pylori does not cause acid reflux.
Diverticular disease
The umbrella term "diverticular disease" includes both diverticulosis and diverticulitis. Diverticulosis is the condition of having diverticula, small pouches or sacs that form in the wall of the large intestine that have abnormally bulged outward through weak spots. Diverticulitis occurs when diverticula become inflamed or infected. According to the National Institutes of Health (NIH), as many as one in 10 Americans over the age of 40 and about half of all people over 60 have diverticulosis.
Diverticulosis is not usually associated with symptoms unless diverticulitis occurs. In fact, many people never even know they have diverticulosis until they have a diverticulitis flare-up. The NIH states that only about 10 to 25 percent of people who have diverticulosis will actually develop the complications and symptoms of diver-ticulitis. The majority of people who develop diverticulitis do not end up with serious or long-term complications, but they can experience some unpleasant symptoms that can come on quite suddenly, including abdominal pain (mainly in the lower left side), chills, fever, nausea, and vomiting. More serious symptoms include bleeding, infections, fistulas, and blockages in the intestinal tract.
Experts believe that a low-fiber diet over many years may also play a role in the development of diverticular disease. A high-fiber diet along with plenty of fluid and regular exercise to help keep bowels regulated may help prevent the development of diverticular disease and help reduce the occurrence of diverticulitis in individuals with diverticulosis.
Your Nutrition Solution Tidbit: Whether you've been diagnosed with diverticular disease or not, the American Dietetic Association recommends that all adults consume 20 to 35 grams of fiber each day. I discuss the topic of fiber in Chapter 2.
If your doctor suspects a problem, she can test for diverticula in a few ways, including a blood test, stool sample, rectal exam, and/or an imaging test such as a CT scan, x-ray, abdominal ultrasound, or barium enema. Because most people with diverticulosis never experience symptoms, it is often discovered through a test such as an endoscopy that is being run for another problem.
Because many people don't even realize they have diverticulosis until diverticulitis rears its ugly head, they are not able to treat it until symptoms occur. If diverticulosis is discovered, it is treated primarily with a high-fiber diet to prevent diverticulitis from developing. If diverticulitis does develop, a mild case is treated with antibiotics to knock out the infection along with a doctor-supervised liquid diet and/or low-fiber diet for a short time to help rest and heal the colon. If severe diverticulitis occurs, an individual may need to be hospitalized.
(Continues…)
Excerpted from "Your Nutrition Solution to a Healthy Gut"
by .
Copyright © 2015 Kimberly A. Tessmer, RDN, LD.
Excerpted by permission of Red Wheel/Weiser, LLC.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 15
Chapter 1 Your Questions About Gut Health, Answered 17
What is the gut and what does it do?
What does it mean to have a healthy gut?
What are gut bacteria?
Is there a relationship between certain gut bacteria and disease?
What are the symptoms of an unhealthy gut?
What conditions and diseases are associated with the gut?
Is leaky gut syndrome a real problem?
What are the causes of an unhealthy gut?
How are gut issues treated?
Chapter 2 The Nutrition Connection and Beyond 47
Our Relationship with Carbohydrates
A Gassy Problem
Uncovering Beneficial Dietary Gut Supplements
Food Allergies, Intolerances, Sensitivities, and Your Gut
The FODMAP Diet Approach
Chapter 3 Your Five-Step Nutrition and Lifestyle Solution 79
Step 1 Commit to Cleaner Editing
Step 2 Boost Your Daily Fiber Intake
Step 3 Limit Added Sugar
Step 4 Opt for Whole Grains
Step 5 Reach and Maintain a Healthy Weight
Other Gut-Favorable Lifestlye Changes
Chapter 4 10 Foods to Avoid and 10 Foods to Include for a Healthier Gut 121
10 Foods to Avoid
10 Foods to Include
Gut-Friendly Herbs and Spices
5 Menu Planning and Shopping Guide 147
Menu Planning Tips
Navigating the Supermarket
Using Food Labels for a Healthier Gut
Put It All Together
Nutrient Content Claims
Health Claims
Allergan Listings
Chapter 6 14-Day Menu Guide and Stocking Your Kitchen 181
14-Day Menu Guide
Stocking Your Kitchen
Your Best Resources 209
Bibliography 215
Index 219
About the Author 223