Dietary diets to improve digestion: Review

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Dietary diets to improve digestion: Review

Section 1: Understanding the problems of digestion and the role of dietary supplements

Digestion is a complex process that includes the breakdown of food into smaller components, the absorption of nutrients and waste removal. Violations in this system can lead to various uncomfortable conditions, from mild heartburn to chronic diseases.

1.1. Symptoms and causes of digestive disorders:

Digestive disorders can appear in various forms:

  • Heartburn and acid reflux: The sensation of burning in the chest caused by the return of the gastric contents to the esophagus. The reasons include the weakness of the lower esophageal sphincter, overeating, the use of certain products (fatty foods, chocolate, coffee), smoking and obesity.
  • Bloating and gas formation: Excessive accumulation of gases in the gastrointestinal tract, causing a feeling of bursting and discomfort. The reasons include the use of gas -forming products (legumes, cabbage), lactose intolerance, irritable intestinal syndrome (SPK) and intestinal microflora disorders.
  • Constipation: Difficult or rare intestinal emptying. The reasons include insufficient consumption of fiber and fluid, a sedentary lifestyle, stress, some drugs and diseases.
  • Diarrhea: Frequent and liquid bowel movements. The causes include infections, food poisoning, drugs, intolerance to certain products and inflammatory intestinal diseases.
  • Stomach ache: A variety of abdominal pains that can be associated with various causes, including gastritis, stomach ulcer, SRK, inflammatory diseases of the intestines and diseases of the gallbladder.
  • Irritable intestine syndrome (SRK): Functional intestinal disorder characterized by abdominal pain, bloating, constipation and/or diarrhea. The causes of SRK have not been fully studied, but may include intestinal motility, increased intestinal sensitivity, low degree inflammation and changes in the intestinal microflora.
  • Inflammatory diseases of the intestine (BCC): Chronic inflammatory intestinal diseases, such as Crohn’s disease and ulcerative colitis. The causes of the ISC include a genetic predisposition, violations of the immune system and environmental factors.
  • Gastritis and stomach ulcer: Inflammation of the gastric mucosa (gastritis) or the formation of ulcers in the stomach or duodenum. The main causes of gastritis and stomach ulcers include Helicobacter Pylori infection and prolonged use of non -steroidal anti -inflammatory drugs (NSAIDs).
  • Lactose intolerance: The inability to digest lactose, sugar contained in milk and dairy products. The causes of lactose intolerance include a decrease in the activity of the lactase enzyme in the intestines.

1.2. The role of dietary supplements in the support of digestion:

Biologically active additives (dietary supplements) can play an auxiliary role in improving digestion, providing the body with the necessary substances to normalize the work of the gastrointestinal tract. It is important to understand that dietary supplements are not drugs and cannot cure diseases. They are designed to maintain health and relieve symptoms.

Dietary dietary supplement to improve digestion may include:

  • Probiotics: Living microorganisms that have a positive effect on the intestinal microflora.
  • Prebiotics: Unbertable fibers that serve as food for probiotics.
  • Digestive enzymes: Enzymes that help break down food into smaller components.
  • Plant extracts: Extracts of plants that have anti -inflammatory, antispasmodic and other useful properties.
  • Fiber: Unbertable fibers that contribute to the normalization of the intestines.
  • Amino acids: It is necessary for the synthesis of digestive enzymes and the restoration of the gastrointestinal mucosa.
  • Vitamins and minerals: Important to maintain the health of the gastrointestinal mucosa and the normal operation of digestive enzymes.

1.3. The importance of consulting a doctor:

Before taking any dietary supplement, you need to consult a doctor. The doctor will be able to evaluate your health status, determine the causes of digestive disorders and choose the most suitable dietary supplements. It is also important to take into account possible contraindications and side effects of dietary supplements. Self -medication can be dangerous to health.

Section 2: Overview of the main types of dietary supplements for digestion

2.1. Probiotics:

Probiotics are living microorganisms, mainly bacteria and yeast, which, when used in sufficient quantities, have a positive effect on the health of the host. They support the balance of intestinal microflora, help strengthen immunity and improve digestion.

  • The mechanism of action: Probiotics compete with pathogenic microorganisms for nutrients and attachments to the intestinal mucosa, suppressing their growth. They also produce beneficial substances, such as short -chain fatty acids (KCHK), which are a source of energy for intestinal cells and have anti -inflammatory properties. In addition, probiotics stimulate the immune system and improve the barrier function of the intestine.
  • The main strains of probiotics: The most common and studied strains of probiotics include:
    • Lactobacillus: Lactobacillus acidophilus, lactobacillus rhamnosus, lactobacillus Plantarum, Lactobacillus Casei. They are often used to treat diarrhea caused by antibiotics, and to improve digestion.
    • Bifidobacterium: Bifidobacterium Bifidum, Bifidobacterium Longum, Bifidobacterium Infantis. They prevail in the intestines of infants and are important for maintaining the health of the intestines and immunity.
    • Saccharomyces boulardii: These are yeast, which are often used to treat diarrhea caused by antibiotics, and to prevent travelers diarrhea.
  • Indications for use: Probiotics can be useful in the following cases:
    • Diarrhea: Probiotics can help reduce the duration and severity of diarrhea caused by antibiotics, infections or food poisoning.
    • Irritable intestine syndrome (SRK): Some probiotics strains can help reduce the symptoms of IBS, such as abdominal pain, bloating and stool violation.
    • Inflammatory diseases of the intestine (BCC): Probiotics can help maintain remission during BAC and reduce inflammation.
    • Lactose intolerance: Some probiotics strains can help improve lactose tolerance, splitting it in the intestines.
    • Strengthening immunity: Probiotics can stimulate the immune system and increase resistance to infections.
  • Output forms: Probiotics are available in various forms, including capsules, tablets, powders, fluids and food (yogurt, kefir).
  • Choosing a probiotic: When choosing a probiotic, it is important to consider:
    • Probiotics strains: Different strains of probiotics have different effects on the body. It is important to choose a probiotic containing strains that are proven effective in a specific state.
    • Amount of probiotic (which): COU (colony -forming units) is an indicator of the number of living microorganisms in a dose of probiotic. It is usually recommended to choose probiotics with at least 1 billion.
    • Quality product: It is important to choose probiotics from reliable manufacturers that guarantee the quality and vitality of probiotics.
  • Side effects: Probiotics are usually well tolerated, but in some cases they can cause bloating, gas formation or diarrhea, especially at the beginning of the intake.

2.2. Prebiotics:

Prebiotics are undigested fibers that serve as food for probiotics, stimulating their growth and activity in the intestines. They contribute to maintaining a healthy intestinal microflora and improving digestion.

  • The mechanism of action: Prebiotics pass through the upper departments of the gastrointestinal tract unchanged and reach the colon, where they are fermented by probiotics. As a result of fermentation, short -chain fatty acids (KCHK) are formed, such as butyrate, acetate and propionate. KCHK is a source of energy for intestinal cells, have anti -inflammatory properties and help strengthen the barrier function of the intestine.
  • The main types of prebiotics:
    • Inulin: Contained in foods such as chicory, onions, garlic and Jerusalem artichoke.
    • Frictoligosaccharides (phos): Contained in products such as bananas, asparagus and onions.
    • Galactooligosaccharides (state): They are synthesized from lactose.
    • Resistant starch: Contained in products such as immature bananas, potatoes, boiled and cooled, and whole cereals.
  • Indications for use: Prebiotics can be useful in the following cases:
    • Support for healthy intestinal microflora: Prebiotics stimulate the growth of beneficial bacteria in the intestines, which helps to maintain a healthy balance of microflora.
    • Improving digestion: Prebiotics can help improve digestion, reduce bloating and gas formation.
    • Constipation: Prebiotics can help soften the stools and relieve intestinal emptying.
    • Strengthening immunity: KCHK, resulting from the fermentation of prebiotics, can stimulate the immune system.
  • Sources of prebiotics: Prebiotics can be obtained from various foods, as well as from dietary supplements.
  • Side effects: Prebiotics are usually well tolerated, but in some cases they can cause bloating, gas formation or diarrhea, especially at the beginning of the intake.

2.3. Digestive enzymes:

Digestive enzymes are proteins that break down food into smaller components that can be learned by the body. The lack of digestive enzymes can lead to digestive disorders, such as bloating, gas formation, diarrhea and malabsorption of nutrients.

  • The mechanism of action: Each type of digestive enzyme breaks down a certain type of nutrients:
    • Amylase: He breaks down carbohydrates (starch) into simpler sugars.
    • Proteas: He breaks down proteins into amino acids.
    • Lipase: It breaks down fats into fatty acids and glycerin.
    • Lactase: It breaks down lactose (milk sugar) into glucose and galactose.
    • Cellulase: It breaks down cellulose (fiber) into simpler sugar.
  • Types of digestive enzymes: Digestive enzymes can be obtained from various sources, including:
    • Animal enzymes: Pancreatin (contains amylase, protease and lipase) is obtained from the pancreas of animals.
    • Plant enzymes: Bromelein (from pineapple) and papain (from papaya) have proteolytic activity.
    • Microbial enzymes: Received from microorganisms, such as mushrooms and bacteria.
  • Indications for use: Digestive enzymes can be useful in the following cases:
    • Pancreatic failure: A condition in which the pancreas does not produce a sufficient number of digestive enzymes.
    • Lactose intolerance: Lactase helps to break down lactose in people with lactose intolerance.
    • Bloating and gas formation: Digestive enzymes can help reduce bloating and gas formation, improving food digestion.
    • Irritable intestine syndrome (SRK): Some people with SRK may relieve symptoms when taking digestive enzymes.
  • Output forms: Digestive enzymes are available in various forms, including capsules, tablets and powders.
  • Side effects: Digestive enzymes are usually tolerated, but in some cases they can cause nausea, diarrhea or abdominal pain.

2.4. Plant extracts:

Many plants have properties that can help improve digestion, reduce inflammation and relieve symptoms associated with digestive disorders.

  • Ginger: It has anti -inflammatory and antiemetic properties. It can help reduce nausea, bloating and gas formation.
  • Peppermint: It has antispasmodic properties and can help relax the muscles of the gastrointestinal tract, reducing abdominal pain and bloating.
  • Chamomile: It has anti -inflammatory and soothing properties. It can help reduce inflammation in the gastrointestinal tract and relieve SRK symptoms.
  • Turmeric: Contains curcumin, which has powerful anti -inflammatory and antioxidant properties. It can help reduce inflammation in the gastrointestinal tract and protect the cells from damage.
  • Artichoke: It stimulates the production of bile, which helps to improve fat digestion.
  • Licorice root (deglicirized licorice – DGL): It has anti -inflammatory and healing properties. It can help protect the mucous membrane of the stomach from damage and alleviate the symptoms of gastritis and stomach ulcers.
  • Aloe Vera: It has anti -inflammatory and healing properties. It can help calm the irritated mucous membrane of the gastrointestinal tract and alleviate the symptoms of IPc.

2.5. Fiber:

Fiber is undigested fibers contained in plant foods. It plays an important role in maintaining the health of the digestive system.

  • The mechanism of action: Fiber increases the volume of the stool, which helps stimulate intestinal motility and prevents constipation. It also slows down sugar in the blood, which helps to control the blood sugar. In addition, fiber serves as food for beneficial bacteria in the intestines, contributing to maintaining a healthy microflora.
  • Types of fiber:
    • Soluble fiber: Dissolves in water and forms a gel -like mass. It helps to reduce blood cholesterol and control blood sugar. Sources of soluble fiber include oats, apples, citrus fruits and legumes.
    • Insoluble fiber: It does not dissolve in water and increases the volume of the stool. It helps to prevent constipation and supports intestinal health. Sources of insoluble fiber include whole cereals, vegetables and fruits with a peel.
  • Indications for use: Fiber can be useful in the following cases:
    • Constipation: Fiber helps to increase the volume of stool and stimulate intestinal motility, preventing constipation.
    • Diarrhea: Fiber can help absorb the excess fluid in the intestines, reducing the symptoms of diarrhea.
    • Irritable intestine syndrome (SRK): Fiber can help reduce SRK symptoms, such as abdominal pain, bloating and stool violation.
    • Blood sugar control: Fiber slows down sugar into the blood, which helps to control the blood sugar in people with diabetes.
    • Reduced blood cholesterol: Soluble fiber can help reduce blood cholesterol, associated with cholesterol in the intestines and excreting it from the body.
  • Sources of fiber: Fiber can be obtained from various foods, as well as from dietary supplements.
  • Side effects: An increase in fiber consumption should be carried out gradually to avoid swelling of the abdomen and gas formation.

2.6. Amino acids:

Some amino acids play an important role in maintaining the health of the digestive system.

  • Glutamine: It is the main source of energy for intestinal cells and helps maintain the barrier function of the intestine. It can help reduce inflammation in the gastrointestinal tract and accelerate the healing of the damaged mucous membrane.
  • Glycine: It has anti -inflammatory and antioxidant properties. It can help protect the stomach cells from damage and alleviate the symptoms of gastritis and stomach ulcers.

2.7. Vitamins and minerals:

Some vitamins and minerals are important to maintain the health of the gastrointestinal mucosa and the normal operation of digestive enzymes.

  • Vitamin D: He plays an important role in maintaining the health of the intestinal mucosa and regulating the immune system. Vitamin D deficiency can be associated with an increased risk of developing inflammatory intestinal diseases.
  • Vitamin B12: It is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to digestive disorders.
  • Zinc: He plays an important role in maintaining the health of the mucous membrane of the gastrointestinal tract and healing of wounds. Zinc deficiency can lead to digestive disorders.
  • Magnesium: It is necessary for normal muscle operation, including the muscles of the gastrointestinal tract. Magnesium deficiency can lead to constipation and other digestive disorders.

Section 3: How to choose and take dietary supplements correctly

3.1. Consultation with a doctor:

Before taking any dietary supplement for digestion, you need to consult a doctor. The doctor will be able to evaluate your health status, determine the causes of digestive disorders and choose the most suitable dietary supplements. It is also important to take into account possible contraindications and side effects of dietary supplements. Self -medication can be dangerous to health.

3.2. Choice of dietary supplement:

When choosing dietary supplements for digestion, it is important to consider the following factors:

  • Composition: Carefully study the composition of dietary supplements and make sure that it contains ingredients that are proven effective in your condition.
  • Dosage: Follow the dosage recommendations indicated on the dietary supplement packaging or recommended by a doctor.
  • Output form: Choose the form of the release of dietary supplements, which is most convenient for you (capsules, tablets, powders, liquids).
  • Manufacturer: Choose a dietary supplement from reliable manufacturers that guarantee the quality and safety of your products.
  • Reviews: Read the reviews of other people who took this dietary supplement.

3.3. Reception of dietary supplements:

When taking dietary supplements for digestion, it is important to follow the following rules:

  • Follow the instructions: Strictly follow the instructions for the use indicated on the package of dietary supplements or the recommended doctor.
  • Take a dietary supplement with food: Most dietary supplements for digestion are recommended to be taken with food to improve their absorption.
  • Do not exceed the dosage: Do not exceed the recommended dosage of dietary supplements.
  • Be patient: To achieve a noticeable effect from taking dietary supplements, it may take several weeks or months.
  • Observe the reaction of the body: Carefully observe your body’s reaction to dietary supplement. If you notice any side effects, stop taking dietary supplements and consult your doctor.

3.4. Important warnings:

  • Bad are not drugs and cannot replace the full treatment of diseases of the digestive system.
  • Bad can interact with drugs. If you take any medicine, consult your doctor before taking dietary supplements.
  • Bad can be contraindicated in certain diseases and conditions. If you have any chronic diseases, consult a doctor before taking dietary supplements.
  • Some dietary supplements can cause side effects. If you notice any side effects, stop taking dietary supplements and consult your doctor.

Section 4: Additional tips to maintain healthy digestion

In addition to taking dietary supplements, to maintain healthy digestion, it is important to follow the following recommendations:

  • Proper nutrition:
    • Use a sufficient amount of fiber: Include products rich in fiber in your diet, such as fruits, vegetables, whole cereals and legumes.
    • Limit the use of fatty, fried and spicy foods: These products can cause heartburn and other digestive disorders.
    • Avoid processed products: Recycled products often contain a lot of sugar, salt and fats that can negatively affect digestion.
    • Ask regularly: Try to eat at the same time every day to maintain the normal rhythm of the digestive system.
    • Chew food thoroughly: Careful chewing of food helps to facilitate the functioning of the stomach and improve the absorption of nutrients.
  • Sufficient water consumption:
    • Drink enough water during the day (at least 8 glasses). Water is necessary to maintain normal intestines and prevent constipation.
  • Physical activity:
    • Regular physical exercises help stimulate intestinal motility and improve digestion.
  • Stress management:
    • Stress can negatively affect digestion. Find the ways to control stress, such as yoga, meditation or walking in the fresh air.
  • Refusal of smoking and restriction of alcohol use:
    • Smoking and alcohol can irritate the mucous membrane of the gastrointestinal tract and aggravate the symptoms of digestive disorders.
  • Probiotics from food:
    • Include products rich in probiotics in your diet, such as yogurt, kefir, sauerkraut and kimchi.
  • Regular medical examinations:
    • Regularly visit a doctor for preventive examinations and consultations.

Section 5: Myths and errors about dietary supplements for digestion

There are many myths and misconceptions about dietary supplements for digestion. It is important to know the truth about them in order to make reasonable decisions about your health.

  • Myth: Bad is a medicine: Bad are not drugs and cannot cure diseases of the digestive system. They are designed to maintain health and relieve symptoms.
  • Myth: the more, the better: Not always a large dose of dietary supplements means the best effect. It is important to follow the recommended dosage and consult a doctor.
  • Myth: Bad is safe for everyone: Bad can be contraindicated in certain diseases and conditions. Before starting dietary supplements, you need to consult a doctor.
  • Myth: All dietary supplement is equally effective: The effectiveness of dietary supplements depends on the composition, dosage, manufacturer and individual characteristics of the body. It is important to choose dietary supplements from reliable manufacturers and take into account the reviews of other people.
  • Myth: BAD can replace proper nutrition and a healthy lifestyle: Bad is only an addition to proper nutrition and a healthy lifestyle. To maintain healthy digestion, it is important to follow all the recommendations described above.

Section 6: Research and evidence of the effectiveness of dietary supplements

The effectiveness of dietary supplements for digestion is the subject of scientific research. Some studies show that certain dietary supplements can be useful in certain conditions, while other studies do not confirm these results. It is important to consider that dietary supplements are often small and have methodological restrictions.

  • Probiotics: There are many studies confirming the effectiveness of probiotics in the treatment of diarrhea caused by antibiotics, and with relief of SPK symptoms.
  • Digestive enzymes: Studies show that digestive enzymes can be useful if the pancreatic is insufficiency and lactose intolerance.
  • Plant extracts: Some studies show that ginger can help reduce nausea, and peppermint can help alleviate the symptoms of SRK.
  • Fiber: There are many studies confirming the effectiveness of fiber for constipation and in the control of blood sugar.

It is important to remember that the research results can be contradictory, and additional studies are needed to confirm the effectiveness of dietary supplements.

Section 7: Final recommendations

Bades can be a useful addition to a healthy lifestyle to maintain healthy digestion. However, it is important to remember that dietary supplements are not drugs and cannot replace the full treatment of diseases of the digestive system. Before taking any dietary supplement, you need to consult a doctor.

Choose dietary supplements from reliable manufacturers and consider the reviews of other people. Follow the recommended dosage and carefully observe your body’s reaction to dietary supplement.

In addition to taking dietary supplements, in order to maintain healthy digestion, it is important to observe proper nutrition, sufficient water consumption, physical activity and stress management.

Section 8: List of literature and additional resources

To obtain additional information about dietary supplements for digestion, you can contact the following resources:

  • Scientific articles in medical journals
  • Websites of medical organizations
  • Web sites of dietary supplements
  • Healthy and digestion books

It is important to use reliable sources of information and critically evaluate the data obtained. Consultation with the doctor remains the most important step in maintaining the health of the digestive system.

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