How to choose dietary supplement to improve digestion: Detailed guidance
Digestion is a complex process that depends on many factors, on the diet to the state of the intestinal microbiota. Digestive disorders can be manifested by various symptoms: bloating, constipation, diarrhea, heartburn, abdominal pain, etc. In such cases, many turn to biologically active additives (BAD), hoping to improve the work of the gastrointestinal tract. However, the choice of dietary supplements is a responsible process that requires an understanding of the principles of the digestive system and the properties of various additives. In this detailed manual, we will consider the key aspects of the choice of dietary supplements to improve digestion to help you make a balanced decision.
I. Understanding the digestive system and the causes of digestive disorders
Before choosing dietary supplements, you need to understand how the digestive system works and what can lead to its failures.
A. The main stages of digestion:
- Rot cavity: The food is crushed and moistened with a saliva containing an amylase enzyme that begins to split carbohydrates.
- Esophagus: Food moves through the esophagus in the stomach due to peristaltic movements.
- Stomach: The food is mixed with gastric juice containing hydrochloric acid and pepsin enzyme, splitting proteins. Solic acid also kills bacteria.
- Small intestine: The main stage of digestion and absorption of nutrients. The pancreas emits enzymes (lipase, amylase, proteases) for the splitting of fats, carbohydrates and proteins. The liver produces bile emulsing fats to facilitate their digestion.
- Bulshose intestines: Water and electrolytes are absorbed, fecal masses are formed. A large number of microorganisms (microbiota) participating in the breakdown of undigested food remains and synthesis of some vitamins live here.
B. Factors affecting digestion:
- Nutrition diet: Unstable nutrition, an excess of fatty, fried, sweet food, a lack of fiber.
- Life: A sedentary lifestyle, stress, smoking, alcohol use.
- Diseases: Gastritis, peptic ulcer, pancreatitis, cholecystitis, irritable bowel syndrome (SRK), inflammatory intestinal diseases (BAC), celiac disease.
- Taking drugs: Antibiotics, non -steroidal anti -inflammatory drugs (NSAIDs) and others.
- Age: With age, the production of enzymes decreases and intestinal motor skills worsen.
- Individual features: Food intolerance (lactose, gluten), allergies.
C. Symptoms of digestive disorders:
- Bloating: A sense of bursting and discomfort in the stomach.
- Flatulence: Excessive formation of gases in the intestines.
- Constipation: Difficult or irregular bowel movements.
- Diarrhea: Frequent liquid chair.
- Heartburn: Feeling burning behind the sternum.
- Bodding: The exit of gases from the stomach through the mouth.
- Nausea and vomiting: Unpleasant sensations in the upper abdomen, accompanied by vomiting.
- Stomach ache: Various intensities and localization.
- Rumbling in the abdomen: Sounds that occur in the intestines with peristalsis.
- Loss of appetite: There is a decrease in desire.
- Intolerance to certain products: The appearance of symptoms after consuming certain products.
II. The main types of dietary supplement to improve digestion and their action
There are many dietary supplements designed to improve digestion. It is important to understand how they work and which of them can be useful in your case.
A. Enzymes:
Enzymes help break food into simpler components, facilitating their digestion and absorption.
- Amylase: He breaks down carbohydrates (starch) into simpler sugars.
- Proteases: The proteins are split into amino acids.
- Lipase: It breaks down fats into fatty acids and glycerin.
- Lactase: It breaks down lactose (milk sugar) into glucose and galactose.
When useful:
- The deficiency of pancreatic enzymes (for example, with pancreatitis).
- Lactase deficiency (lactose intolerance).
- Heaviness in the stomach after eating.
- Bloating of the abdomen and flatulence associated with the non -transshipment of food.
Important points:
- Enzymes can be an animal (for example, pancreatin from the pancreas of the pig) or plant origin.
- Choose a dietary supplement with an optimal combination of enzymes necessary for splitting various types of food.
- Take enzymes immediately before meals or during meals.
B. Probiotics:
Probiotics are living microorganisms (bacteria and yeast), which, if you enter the body in sufficient quantities, have a beneficial effect on health, in particular, on the intestinal microbiota.
- Lactobacillus: A widely used kind of probiotic bacteria. Various types of Lactobacillus can improve digestion, strengthen immunity and fight diarrhea.
- Bifidobacterium: Another important kind of probiotic bacteria. Bifidobacterium also help to improve digestion, strengthen immunity and reduce inflammation in the intestines.
- Saccharomyces boulardii: Probiotic yeast, effective in the treatment of diarrhea caused by antibiotics.
When useful:
- Dysbiosis (disruption of the balance of intestinal microbiots).
- Diarrhea caused by antibiotics or infections.
- Inflammatory diseases of the intestine (BCC) – as supportive therapy.
- Irritated intestines (SRK) – to relieve symptoms.
- Strengthening immunity.
Important points:
- Choose probiotics with a high content of living bacteria (measured in a co -colony forming units).
- Pay attention to bacteria strains indicated on the packaging. Different strains can have different effects on the body.
- Take probiotics on an empty stomach or between meals so that they can successfully go through the stomach and reach the intestines.
- Probiotics should be stored in the refrigerator to maintain their activity.
C. Prebiotics:
Prebiotics are substances that are not digested in the upper sections of the gastrointestinal tract and serve as food for beneficial bacteria in the intestines, stimulating their growth and activity.
- Inulin: Natural polysaccharide contained in many plants (for example, in chicory, artichokes, onions).
- Frictoligosaccharides (phos): Short -chain carbohydrates contained in fruits and vegetables.
- Galactooligosaccharides (state): Synthetic prebiotics obtained from lactose.
When useful:
- To maintain a healthy intestinal microbiots.
- To improve digestion and regular stool.
- To strengthen immunity.
- In combination with probiotics (synbiotics) to enhance their action.
Important points:
- Prebiotics are usually well tolerated, but in some cases bloating and flatulence can cause bloating.
- Start taking prebiotics with small doses, gradually increasing them.
D. Food fibers (fiber):
Drinking fibers are undigested carbohydrates contained in plant foods. They play an important role in maintaining the health of the digestive system.
- Soluble fibers: They dissolve in water, forming a gel that slows down the advancement of the intestines, reduces the level of cholesterol and blood sugar. Contained in fruits, vegetables, oatmeal, legumes.
- Insoluble fibers: Do not dissolve in water, increase the volume of feces and stimulate intestinal motility, preventing constipation. Contained in whole grain products, bran, vegetables.
When useful:
- Constipation.
- Irritated intestines (SRK) – to relieve symptoms.
- Reducing the level of cholesterol and blood sugar.
- Maintaining a healthy weight.
Important points:
- Increase fiber consumption gradually to avoid swelling of the abdomen and flatulence.
- Drink enough water (at least 1.5-2 liters per day) with an increase in fiber consumption.
E. Plant remedies:
Many plants have properties that can improve digestion.
- Peppermint: Relaxes the muscles of the gastrointestinal tract, relieves spasms and bloating.
- Ginger: It stimulates digestion, reduces nausea and vomiting.
- Chamomile: It has anti -inflammatory and antispasmodic properties, soothes the stomach and intestines.
- Artichoke: Stimulates the production of bile, improves fat digestion.
- Aloe Vera: It has a laxative and anti -inflammatory effect.
When useful:
- Bloating and flatulence.
- Spasms in the stomach.
- Nausea and vomiting.
- Constipation.
Important points:
- Plants can cause allergic reactions.
- Consult a doctor before using plant remedies, especially if you take other medicines.
F. choleretic agents:
The choleretic agents stimulate the production and outflow of bile necessary for digesting fats.
- Holeretics: Increase the production of bile with the liver.
- Holekinetics: They stimulate the contraction of the gallbladder and the release of bile into the intestines.
When useful:
- Generative dyskinesia.
- Stagnation of bile.
- Violation of fat digestion.
Important points:
- The choleretic agents are contraindicated in gallstone disease.
- Take the choleretic drugs only as prescribed by a doctor.
G. Amino acids:
Some amino acids can have a positive effect on digestion.
- L-glutamine: An important amino acid for the health of intestinal cells. Helps to restore the intestinal mucosa and reduces inflammation.
- Glycine: Participates in the synthesis of bile acids and collagen necessary for the health of the digestive system.
When useful:
- Inflammatory diseases of the intestine (BCC) – as supportive therapy.
- Leading intestine syndrome (increased intestinal permeability).
Important points:
- Amino acids are usually well tolerated, but in some cases side effects can cause.
- Consult a doctor before taking amino acids.
III. How to choose dietary supplement to improve digestion: Practical tips
The choice of dietary supplement to improve digestion is an individual process that depends on your specific needs and health status. Follow these practical advice to make the right choice.
A. Determine the cause of digestive disorders:
First of all, it is necessary to understand what causes you problems with digestion. Consult a doctor to exclude serious diseases.
- Take tests: Analysis of feces for dysbiosis, coprogram, blood test for pancreatic enzymes, dietary intolerance tests.
- Conduct an examination: Esophagogastroduodenoscopy (EGDS), colonoscopy.
B. Select dietary supplement in accordance with the cause of digestive disorders:
- Feature failure: Bad containing enzymes (amylase, protease, lipase, lactase).
- Dysbiosis: Probiotics and prebiotics.
- Constipation: Food fibers (fiber), vegetable laxatives.
- Bloating and flatulence: Plant remedies (peppermint, chamomile, ginger), enzymes.
- Heartburn: Bad, neutralizing acid (for example, alginates).
- Violation of fat digestion: Choleretic products, enzymes (lipase).
C. Pay attention to the composition and dosage:
- Composition: Study the composition of dietary supplements and make sure that it contains enough ingredients in sufficient quantities.
- Dosage: Follow the recommendations of the manufacturer on the dosage. Do not exceed the recommended dose.
D. Choose quality products from reliable manufacturers:
- Reputation manufacturer: Give preference to manufacturers who have a good reputation and many years of experience.
- Certification: Make sure that the dietary supplement is certified and complies with quality standards.
- Reviews: Read the reviews of other consumers about this product.
E. Consult a doctor or nutritionist:
Before taking any dietary supplement, consult a doctor or a nutritionist. They will help you choose the right dietary supplement, given your individual needs and health status.
F. Start with small doses and gradually increase them:
To evaluate the tolerance of dietary supplements, start taking small doses and gradually increase them to the recommended.
G. Follow your feelings:
Carefully follow your feelings after the start of admission of dietary supplements. If you feel any side effects (for example, bloating, diarrhea, nausea), stop taking and see a doctor.
H. Do not forget about a balanced diet and a healthy lifestyle:
Bad is only an addition to a healthy lifestyle. Do not forget about a balanced diet, regular physical exercises and enough sleep.
I. Read the labels carefully:
Always read the BAD labels carefully. Pay attention to the composition, dosage, contraindications and possible side effects.
J. Be realistic in your expectations:
Bad are not medicines and cannot cure diseases. They can only relieve symptoms and improve the general condition of the digestive system.
IV. Examples of specific situations and recommendations for choosing dietary supplements
A. Zapor:
- Cause: The lack of fiber in the diet, a sedentary lifestyle, dehydration.
- Recommendations:
- Increase fiber consumption (vegetables, fruits, whole grain products, bran).
- Take a dietary supplement containing fiber (psillium, linseed seed).
- Drink enough water (at least 1.5-2 liters per day).
- Physical exercises regularly.
B. Bloating and flatulence:
- Cause: Dysbiosis, intolerance to certain products, excessive use of gaseous products.
- Recommendations:
- Take probiotics and prebiotics.
- Exclude products that cause bloating (legumes, cabbage, carbonated drinks) from the diet.
- Take dietary supplements containing plant remedies (peppermint, chamomile, ginger).
- Chew food thoroughly.
C. Heartburn:
- Cause: Increased acidity of gastric juice, gastroesophageal reflux disease (GERB).
- Recommendations:
- Avoid products that provoke heartburn (fatty foods, fried, spicy, coffee, alcohol).
- Do not eat before going to bed.
- Take dietary supplements that neutralize acid (alginates, antacids).
- Raise the head of the bed by 15-20 cm.
D. Diareia:
- Cause: Infections, antibiotics, food poisoning, inflammatory diseases of the intestine.
- Recommendations:
- Take probiotics (Saccharmyces Boulardii).
- Drink enough fluid to avoid dehydration.
- Observe a sparing diet.
E. lactase failure:
- Cause: Lack of lactose lactose enzyme.
- Recommendations:
- Limit the use of dairy products.
- Take dietary supplements containing lactase before using dairy products.
V. Cautions and contraindications
Despite the fact that dietary supplements are usually safe, it is necessary to take into account some warnings and contraindications.
- Allergic reactions: Bad can cause allergic reactions.
- Interaction with drugs: Bad can interact with other drugs, reducing or increasing their effect.
- Pregnancy and breastfeeding: It is not recommended to take dietary supplements for pregnant and nursing women without consulting a doctor.
- Liver and kidney diseases: People with liver and kidney diseases should be caused by dietary supplements.
- Individual intolerance: Bad can cause individual intolerance.
VI. Final recommendations
The choice of dietary supplement to improve digestion is an important step towards a healthy gastrointestinal tract. Remember the need to consult a doctor, careful study of the composition and dosage, the choice of quality products from reliable manufacturers and realistic expectations. A comprehensive approach, including a balanced diet, a healthy lifestyle and, if necessary, taking dietary supplements, will help you improve digestion and general health.