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Eat
right to avoid heartburn and irritable bowel
June 12, 03
Suzanne Havala Hobbs
Question:
What sends more people to the doctor than
any other gastrointestinal complaints?
Answer: The big two –
gastroesophageal reflux disease –
GERD, for short – and irritable
bowel syndrome, or IBS.
If either one affects you, you can take
some steps to help prevent or alleviate
the symptoms.
Heartburn, the most common symptom of
GERD, is caused by stomach acid coming up
into the esophagus, which can become
inflamed. If the acid reaches your
throat, you may even notice its sour
taste.
Acid reflux can also cause muscle spasms
in your esophagus. The pressure can be
mistaken for angina and send some people
to the hospital for fear that
they’re having a heart attack.
There’s also an obesity connection:
The more overweight you are, the more
likely you are to suffer from GERD.
So what can you do about it?
Plenty.
For starters, avoid overeating. A
too-full stomach becomes distended,
relaxing the esophageal sphincter –
the muscle that keeps food, and digestive
acids – in your stomach.
Controlling your weight is also
important. Excess fat displaces organs,
increases the pressure in your abdomen
and on the esophageal sphincter, and can
cause acid reflux.
Another tip: Avoid eating before bedtime.
During digestion, there is a two-phase
acid surge that occurs one and three
hours after meals. If you are lying down
when that happens, acid is more likely
flow back into your esophagus. Have your
last meal at least 3-4 hours before you
go to bed. You can also raise the head of
your bed six inches to prevent reflux
while you are sleeping.
Certain foods increase the frequency of
heartburn. Watch out for:
• Rich, fatty foods. Hard cheeses,
greasy or fried foods, butter, sour
cream, chips, premium ice cream, high-fat
meats, cheesecake, pastries, and other
high-fat desserts.
• Coffee. Both decaf and regular.
• Spicy foods.
• Chocolate. It causes serotonin to
be released by cells in the intestines,
relaxing the esophageal sphincter.
• Nuts and oily foods.
• Alcoholic beverages.
• Tomato juice and other citrus
juices.
• Peppermint. The menthol is a
muscle relaxer.
Over-the-counter antacids are also an
option, although long-term use can have
side effects. If you have chronic, severe
GERD, you may need to see your doctor.
On the other hand, you may be one of the
20 percent of Americans who suffer from
Irritable Bowel Syndrome.
It’s more common in women than men.
Symptoms usually begin at a young age and
include lower abdominal cramps, bloating,
constipation, and diarrhea.
It’s not clear what causes IBS.
It’s not a disease and has not been
shown to be linked to any serious
diseases such as cancer or inflammatory
bowel diseases such as Crohn’s or
ulcerative colitis. It’s diagnosed
by its symptoms after other diseases have
been ruled out.
Still, the symptoms can be disabling.
Some diet changes that may help:
• Get more fiber. If you have
diarrhea, fiber can help absorb fluid and
make stools firmer. If constipation is
the problem, the fluid the fiber absorbs
can soften the stool and make it easier
to pass.
• Fruits, vegetables, whole grains,
and legumes are rich sources of dietary
fiber. Drink plenty of fluids, too.
• Avoid overeating. If you stuff
yourself, you may trigger cramps or
diarrhea. Fatty, greasy foods can have
the same effect.
• Watch caffeine-containing
beverages. They can make diarrhea worse
by increasing intestinal secretions. If
constipation is your problem, though,
caffeine can stimulate a bowel movement.
• Try enteric-coated peppermint.
It’s commonly used in Britain to
treat symptoms of IBS. Buy it at natural
foods stores.
Notice any similarities between the
dietary advice for GERD and IBS?
That’s right. With a few
distinctions, they’re essentially
the same.
And once again, a diet rich in fruits,
vegetables, whole grains and legumes and
limited in fatty, greasy foods is good
for what ails you.
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