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Digestion is a long process that involves many organs. Food is first introduced in the mouth. After food is digested and the nutrients absorbed along the gastrointestinal tract, it ends up at the rectum, waiting to be expelled through the anus.
Since multiple organs are involved, digestive problems can happen anywhere along the way. Common digestive problems include bloating, heartburn, constipation and diarrhoea. The good news is—these problems usually resolves with simple solutions.
Bloating
Excess gas may accumulate in the stomach and intestines, causing bloating. Poor digestion, constipation, food allergies and certain diets all contribute to bloating. Some foods produce more gas than others, common examples are apples, asparagus, beans and cabbage. Keeping a food diary may be helpful to track food that causes bloating. Besides that, hormonal changes during monthly periods may cause bloating and water retention in women.
Bloating can be prevented or resolved with these tips:
- Avoid food that causes bloating
- Reduce fatty food
- Avoid carbonated fizzy drinks
- Eat and drink slowly to avoid swallowing air
- Exercise: Walks and yoga may get muscles moving
- Take Essential oils from peppermint, fennel, curcumin (turmeric)
- Go for an abdominal massage
- Increase intake of fiber and probiotic-rich food
- Stop chewing gum
- Quit smoking
Heartburn
Heartburn is described as a painful, burning feeling in the middle of the chest or the upper part of the stomach. Sometimes, the pain may spread to the neck, jaw or arms. This condition happens when faulty lower oesophageal sphincter open too often or does not close tight enough, causing a reflux or backflow of stomach acid into the oesophagus.
Certain food may also trigger heartburn. For instance, alcohol, chocolate, coffee, fatty or fried foods, spicy food and acidic food such as tomatoes, citrus fruits are some common culprit for heartburn. Putting pressure on the stomach due to a heavy meal, being overweight or tight clothing too, can force stomach acid into the oesophagus.
Tips to reduce heartburn include:
- Avoid food that triggers heartburn
- Do not skip meals especially breakfast
- Have multiple smaller meals instead of three heavy meals. Eat slowly
- Maintain healthy weight
- Wear loose clothing that does not press on the stomach
- Do not lie down on bed for at least 2 to 3 hours after meal
- Try natural remedies such as chamomile, ginger and licorice to soothe and aid digestion
- Use blocks or foam wedge to raise your pillow by 4-6 inches to prevent acid backflow
- Quit smoking
Heartburn is often a minor problem that goes away over time. However, if other symptoms are present, this could indicate something more serious.
Visit your doctor immediately if you notice these symptoms:
- Pain when eating or swallowing
- Dark or tarry stools
- Hoarse voice
- Vomit with blood or coffee grounds
- Shortness of breath
- Symptoms indicative of heart attack: Dizziness, nausea and vomiting, cold sweats, and pain that travels to neck, shoulder, jaw or back
Constipation
Constipation happens when you have infrequent bowel movements and strain to open your bowels. Other common complaints are hard stools or incomplete bowel movement. Dietary factors such as not drinking enough water or eating enough fibre can cause constipation. Besides that, lifestyle factors that includes traveling or changing routine, or getting too little exercise can too result in constipation. Certain medications, medical conditions or pregnancy could also lead to constipation.
Handy tips to prevent and treat constipation are:
- Drink enough water: Dehydration is one of the culprits for constipation.
- Increase dietary fibre intake: Soluble fibre holds water in the gut, softens your stool and eases bowel movement. Common examples are beans, oats, oat bran, rice bran, barley, citrus fruits, nuts, seeds, lentils, peas and potatoes. Meanwhile, insoluble fibre, such as wheat bran, whole grains, seeds and many vegetables, bulk up stools, making way for easy passage through the gut.
- Exercise moderately: Although there is insufficient evidence to show exercise will relieve constipation, it may reduce the symptoms. Give it a try.
- Take probiotics: Bacteria flora in the gut may affect gut health. A study review showed that probiotics do improve gut motility and movement by correcting bacteria flora imbalance. Besides probiotic supplements, taking probiotic food like achar, kimchi, yoghurt is helpful.
- Over-the-counter remedies: Speak to your pharmacist on the products available. Options may include senna or glycerin.
The normal number of bowel movements varies from person to person. Nevertheless, having less than three bowel movements per week may warrant medical attention. If constipation persists more than two weeks, consult a doctor immediately. It can become an emergency, or there may be serious underlying problems.
Diarrhoea
Stomach pain, cramps or bloating may accompany diarrhoea. Many reasons could contribute to diarrhoea, including viruses, bacteria, parasites, medications or certain medical conditions.
Main treatment for diarrhoea involves taking plenty of fluids to prevent dehydration. Other than that, avoid alcohol, caffeine and diary products. At the meantime, eat plain, bland, low-fiber foods if no longer feeling nauseous, such as bananas, plain white rice, toast and crackers.
Boiled rice water lightly salted is an effective and fast way to alleviate diarrhoea sypmtoms. Boil 1 cup of rice with 2 cups of water for 10-15 mins, strain away the rice, use only the rice water. Rice water hydrates and calms the gut lining with its binding effect. Also, take probiotic food and or supplements to restore bacterial gut health.
When to see a doctor
Digestive problems are usually harmless and resolves on its own. However, if these conditions persist for more than a week or two, with no improvement even with pharmacy remedy, consult your doctor immediately.
Further Reads:
- Tips Avoiding Traveller’s Diarrhoea – Be prepared, Be safe
- Have Constipation? What Can You Do About It?
- I Have Heartburn! What Is This Due To?
- The Importance of Gut Health
- Skip the Junk, not your Breakfast! Here’s why: Acid Reflux
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by Joanne Lee
Multipotentialite. Loves creating and seeing ideas come alive. View all articles by Joanne Lee.
