Dietary diets to improve digestion: Secrets of a healthy intestine

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Section 1: understanding of digestion and its meaning

  1. Digestion as a complex process:

    • Digering definition: mechanical and chemical processing of food for the absorption of nutrients.
    • Stages of digestion: oral cavity, esophagus, stomach, small intestine, large intestine.
    • The role of enzymes in the breakdown of complex molecules (proteins, carbohydrates, fats).
    • The absorption of nutrients into the blood through the walls of the intestine.
    • The removal of undigested residues.

  2. The value of healthy digestion for general health:

    • The assimilation of the necessary nutrients for energy, growth and recovery.
    • Maintaining healthy weight and metabolism.
    • Strengthening the immune system (most of the immune cells are in the intestines).
    • Influence on mood and mental health (connection “intestines-mozg”).
    • Prevention of chronic diseases (diabetes, cardiovascular diseases, cancer).
    • Improving the condition of the skin, hair and nails.

  3. Factors affecting digestion:

    • Diet: lack of fiber, excess fat, sugar, treated products.
    • Life: stress, lack of physical activity, smoking, alcohol.
    • Take of drugs: antibiotics, non -steroidal anti -inflammatory drugs (NSAIDs).
    • Age: Reducing the production of enzymes with age.
    • Diseases: irritable bowel syndrome (SRK), inflammatory diseases of the intestine (BCC), celiac disease.
    • Food intolerance and allergies.
    • Lack of water.
    • Incorrect diet (irregular meals, overeating).

Section 2: digestive disorders: causes, symptoms, diagnosis

  1. The most common digestive disorders:

    • Irritated intestines (SRK): abdominal pain, bloating, change in the frequency and consistency of the stool.
    • Constipation: difficulty bowing intestinal, rare chair.
    • Diarya: frequent liquid chair.
    • Bloating (flatulence): excessive accumulation of gases in the intestines.
    • Heartburn (gastroesophageal reflux disease, GERB): casting gastric contents into the esophagus.
    • Gastritis: inflammation of the mucous membrane of the stomach.
    • Stomach ulcer and duodenum: defect of the mucous membrane.
    • Dysbiosis (intestinal microflora): violation of the balance of beneficial and harmful bacteria.
    • Inflammatory diseases of the intestine (BCC): Crohn’s disease, ulcerative colitis.
    • Celiac disease: gluten intolerance.

  2. Symptoms of digestive disorders:

    • Abdominal pain: various intensity and localization.
    • Bloating.
    • Heartburn, belching.
    • Nausea, vomiting.
    • Procer, Diareia.
    • Changing appetite.
    • Weight loss.
    • Blood in the chair.
    • Fatigue, weakness.
    • Skin rashes.
    • Headaches.

  3. Diagnosis of digestive disorders:

    • Collection of an anamnesis (medical history) and a physical examination.
    • Blood tests: general blood test, biochemical blood test, antibodies to celiac disease, analysis for inflammatory markers.
    • Calais analysis: Coprogram, analysis for dysbiosis, analysis for hidden blood, analysis for parasites.
    • Endoscopic studies: gastroscopy (study of the stomach and duodenum), colonoscopy (study of the large intestine).
    • Ultrasound examination (ultrasound) of the abdominal organs.
    • X -ray of the stomach and intestines with contrast.
    • Respiratory tests (for example, lactose tolerance test).
    • Biopsy of the intestinal mucosa (if necessary).

Section 3: Bad to improve digestion: review and mechanisms of action

  1. Probiotics:

    • Definition: living microorganisms, which, when used in sufficient quantities have a beneficial effect on the health of the owner.
    • The mechanism of action:
      • Restoring and maintaining a healthy intestinal microflora.
      • Improving digestion and absorption of nutrients.
      • Suppression of growth of pathogenic bacteria.
      • Strengthening the immune system.
      • Synthesis of vitamins (for example, vitamin K and vitamins of group B).
      • Reducing inflammation in the intestines.
    • The main types of probiotics:
      • Lactobacillus (L. acidophilus, L. rhamnosus, L. Plants, L. cheeses и др.).
      • Bifidobacterium (Bifid B. long, B. child и др.).
      • Saccharmyces Boulardii (type of yeast).
    • Indications for use:
      • Dysbiosis.
      • Reception of antibiotics.
      • Irritable bowel syndrome (SRK).
      • Inflammatory diseases of the intestine (BCC).
      • Travelers diarrhea.
      • Allergic reactions.
    • Forms of release: capsules, tablets, powders, liquids.
    • How to choose the right probiotics:
      • Pay attention to the number of bacteria (some kind of colony -forming units).
      • Make sure bacteria strains are suitable for your condition.
      • Check the expiration date.
      • Choose probiotics from well -known manufacturers.
    • Contraindications: rarely, but individual intolerance is possible.

  2. Prebiotics:

    • Determination: substances that are not digested in the upper sections of the gastrointestinal tract and stimulate the growth and activity of beneficial bacteria in the large intestine.
    • The mechanism of action:
      • Serve food for probiotics.
      • Increase the number of beneficial bacteria in the intestines.
      • Improve digestion and absorption of nutrients.
      • Support the health of the intestinal mucosa.
      • Improve intestinal motility.
    • The main types of prebiotics:
      • Inulin.
      • Frictoligosaccharides (phos).
      • Galactooligosaccharides (state).
      • Lactulose.
      • Pectin.
    • Sources of prebiotics in food: onions, garlic, bananas, artichokes, asparagus, chicory, whole grain products.
    • Indications for use:
      • Dysbiosis.
      • Constipation.
      • Irritable bowel syndrome (SRK).
      • Reception of antibiotics.
    • Forms of release: powders, capsules, tablets.
    • How to take prebiotics correctly:
      • Start with small doses and gradually increase.
      • Take with food or water.
      • Follow the recommended dosage.
    • Contraindications: rarely, but bloating and discomfort in the intestine are possible, especially with excessive use.

  3. Digestive enzymes (enzymes):

    • Determination: proteins that accelerate chemical reactions in the body, including splitting of food.
    • The mechanism of action:
      • Complexed molecules (proteins, carbohydrates, fats) are split into simpler ones, which can be learned by the body.
      • Improve digestion and absorption of nutrients.
      • Reduce bloating and discomfort after eating.
    • The main types of digestive enzymes:
      • Amylase (splitting carbohydrates).
      • Protease (splitting proteins).
      • Lipase (splitting fats).
      • Lactase (breaks down lactose).
      • Cellulus (splitting fiber).
    • Sources of digestive enzymes: pancreas, stomach, small intestines, salivary glands, as well as some food (for example, pineapple (bromelain), papaya (papain), mangoes).
    • Indications for use:
      • Pancreatic enzymes failure.
      • Age -related changes associated with a decrease in enzymes.
      • Diseases of the gastrointestinal tract (for example, chronic pancreatitis).
      • Food intolerance (for example, lactose intolerance).
      • Bloating and discomfort after eating.
    • Forms of release: tablets, capsules, powders.
    • How to take digestive enzymes correctly:
      • Take it during or immediately after eating.
      • Follow the recommended dosage.
    • Contraindications: rarely, but allergic reactions are possible.

  4. Fiber (dietary fiber):

    • Determination: indigestible carbohydrates of plant origin.
    • The mechanism of action:
      • Improves intestinal motility and prevents constipation.
      • It binds water in the intestines, increasing the volume of feces.
      • Reduces blood cholesterol.
      • Regulates blood sugar.
      • It serves food for beneficial bacteria in the intestines (prebiotic effect).
    • Types of fiber:
      • Soluble fiber (for example, pectin, hummiarabic): dissolves in water, forming gel -like mass.
      • Insoluble fiber (for example, cellulose, lignin): does not dissolve in water, increases the volume of feces.
    • Sources of fiber in food: fruits, vegetables, whole grain products, legumes, nuts, seeds.
    • Indications for use:
      • Constipation.
      • Irritable bowel syndrome (SRK).
      • Increased blood cholesterol.
      • Diabetes.
      • Obesity.
    • Forms of release: powders, capsules, tablets, bran.
    • How to take fiber correctly:
      • Start with small doses and gradually increase.
      • Take with a lot of water.
      • Follow the recommended dosage.
    • Contraindications: rarely, but bloating, discomfort in the intestine, especially with excessive use or insufficient water, are possible.

  5. Plant remedies to improve digestion:

    • Peppermint: relieves spasms in the intestines, reduces bloating.
    • Ginger: stimulates digestion, reduces nausea.
    • Chamomile: has an anti -inflammatory and sedative effect.
    • Fennel: reduces bloating, improves digestion.
    • Artichok: stimulates the production of bile, improves digestion.
    • Turmeric: has an anti -inflammatory effect, improves digestion.
    • Aloe Vera: has an anti -inflammatory and healing effect.
    • Forms of release: capsules, tablets, teas, tinctures, extracts.
    • How to take plant products correctly:
      • Follow the recommended dosage.
      • Consult a doctor before use, especially if you have any diseases or you take medications.
    • Contraindications: allergic reactions, individual intolerance are possible.

  6. Other dietary supplements to improve digestion:

    • Glutamin: an amino acid that is important for the health of the intestinal mucosa.
    • Betaine hydrochloride (HCL): helps to increase the acidity of the stomach, improves the digestion of proteins.
    • N-acetylhlucosamine: helps restore the intestinal mucosa.
    • Bile acids: improve fat digestion.
    • Magnesium: improves intestinal motility, prevents constipation.

Section 4: Choosing dietary supplement to improve digestion: Guide

  1. Consultation with a doctor:

    • Mandatory consultation with a doctor before taking any dietary supplements, especially if you have any diseases or you take medications.
    • The doctor will help determine the cause of the digestive disorder and choose the most suitable dietary supplements.
    • It is important to inform the doctor about all the drugs taken and additives in order to avoid undesirable interactions.

  2. Determining the cause of digestive disorder:

    • It is important to understand the cause of the digestive disorder in order to choose the right dietary supplement.
    • For example, fiber and magnesium can help with constipation, and with bloating – probiotics and peppermint.
    • With insufficiency of pancreatic enzymes, digestive enzymes can be useful.

  3. The choice of high -quality dietary supplements:

    • Choose dietary supplements from famous manufacturers with a good reputation.
    • Pay attention to the composition of the product and make sure that it contains the declared ingredients in the desired concentration.
    • Check the expiration date.
    • Look for dietary supplements that have passed clinical trials.
    • Pay attention to the availability of quality certificates.

  4. The composition of the dietary supplement:

    • Carefully study the composition of the dietary supplement.
    • Make sure that there are no ingredients for which you may have an allergy or intolerance to.
    • Pay attention to the number of active substances in one portion.
    • Avoid dietary supplements with artificial dyes, flavors and preservatives.

  5. Output form:

    • Bades are produced in various forms: capsules, tablets, powders, liquids.
    • Choose a form that is most convenient for you to use.
    • Capsules and tablets are usually easy to swallow, and powders and fluids can be added to food or drinks.

  6. Dosage:

    • Strictly observe the recommended dosage indicated on the packaging.
    • Do not exceed the dosage, as this can lead to undesirable side effects.
    • Start with small doses and gradually increase so that the body can adapt.

  7. A combination of dietary supplements with other medicines:

    • Be careful with a combination of dietary supplements with other medicines.
    • Some dietary supplements can interact with medicines, enhancing or weakening their effect.
    • Be sure to inform the doctor about all the drugs taken and additives.

  8. Duration of admission:

    • The duration of the intake of dietary supplements can vary depending on the cause of the digestive disorder and the individual characteristics of the body.
    • Some dietary supplements can be taken in courses, while others are constantly.
    • Consult a doctor to determine the optimal duration of the reception.

  9. Side effects:

    • Like any other substances, dietary supplements can cause side effects.
    • The most common side effects include bloating, discomfort in the intestines, diarrhea or constipation.
    • If you notice any side effects, stop taking a dietary supplement and consult a doctor.

  10. Individual approach:

    • The choice of dietary supplement to improve digestion is an individual process.
    • What helps one person may not help another.
    • It is important to take into account your individual characteristics of the body and needs.

Section 5: Diet and lifestyle for healthy digestion

  1. Diet rich in fiber:

    • Increase in fiber consumption: fruits, vegetables, whole grain products, legumes, nuts, seeds.
    • A gradual increase in the amount of fiber in the diet to avoid swelling of the abdomen.
    • The choice of products with a high fiber content: apples, pears, bananas, broccoli, carrots, oatmeal, brown rice, lentils, beans.

  2. Sufficient water use:

    • The need to use a sufficient amount of water to maintain normal intestinal motility.
    • Recommended amount of water: 8-10 glasses per day.
    • Increase in water consumption when using a large amount of fiber.

  3. Restriction of processed products, sugar and fats:

    • Limiting the consumption of processed products, sugar and fats, as they can negatively affect digestion.
    • The choice of solid, unprocessed products.
    • Avoiding fast food, carbonated drinks and sweets.

  4. Regular meals:

    • The need for regular meals to maintain normal digestion.
    • Do not skip food meals.
    • Eat in small portions several times a day.

  5. Careful food chewing:

    • Careful chewing of food helps to facilitate the functioning of the stomach and intestines.
    • Slow and conscious nutrition.
    • Avoiding distracting factors during eating (TV, phone).

  6. Avoiding overeating:

    • Overflow can lead to discomfort in the stomach, bloating and heartburn.
    • Eat to a feeling of saturation, and not to a feeling of overeating.
    • Listen to the signals of your body.

  7. Products that help improve digestion:

    • Sour -milk products (yogurt, kefir): contain probiotics.
    • Enzymed products (sauerkraut, kimchi): contain probiotics.
    • Ginger: stimulates digestion.
    • Peppermint: relieves spasms in the intestines.
    • Pineapple: contains bromelain (enzyme that breaks down proteins).
    • Papaya: contains papain (enzyme that breaks down proteins).

  8. Physical activity:

    • Regular physical activity helps to improve intestinal motility and prevent constipation.
    • Recommended physical activity: at least 30 minutes a day.
    • The choice of physical activity that you like: walking, running, swimming, yoga.

  9. Reducing stress levels:

    • Stress can negatively affect digestion.
    • Search for ways to reduce stress: meditation, yoga, walking in nature, communication with friends and family.

  10. Refusal of smoking and alcohol restriction:

    • Smoking and alcohol can negatively affect digestion.
    • Refusal of smoking and restriction of alcohol use.

Section 6: Bad for children: Features and precautions

  1. Digestion in children: Features:

    • The digestive system in children is in development.
    • Sensitivity to food and additives.
    • Frequent digestive disorders: colic, constipation, diarrhea.
    • The importance of a healthy intestinal microflora for immunity.

  2. Bades safe for children:

    • Probiotics: to maintain a healthy intestinal microflora and strengthen immunity.
    • Prebiotics: to stimulate the growth of beneficial bacteria in the intestines.
    • Fiber: to prevent constipation.
    • Vitamin D: To maintain bone health and immunity.
    • Omega-3 fatty acids: for the development of brain and vision.

  3. Precautions:

    • Mandatory consultation with a pediatrician before taking any dietary supplements.
    • The choice of dietary supplements intended specifically for children.
    • Strict observance of the recommended dosage.
    • Observation of the reaction of the child to dietary supplements.
    • Avoiding dietary supplements with artificial dyes, flavors and preservatives.
    • Storage of dietary supplements in an inaccessible place for children.

  4. Probiotics for children:

    • The choice of probiotics taking into account the age of the child.
    • Probiotics in the form of drops or powder for infants.
    • Probiotics in the form of chewing tablets or capsules for older children.
    • Probiotics for the prevention and treatment of diarrhea caused by antibiotics.
    • Probiotics to reduce colic in infants.

  5. Fiber for children:

    • A gradual increase in the amount of fiber in the diet of the child.
    • The choice of products rich in fiber: fruits, vegetables, whole grain products.
    • Fiber in the form of powder or bran to add to food.
    • Providing sufficient water use with increasing fiber consumption.

  6. Alternative ways to improve digestion in children:

    • Balanced nutrition, rich in fruits, vegetables and whole grains.
    • Sufficient water consumption.
    • Regular physical activity.
    • Brand massage to improve intestinal motility.
    • The use of folk remedies (for example, dill water to reduce colic).

Section 7: Myths and errors about digestion dietary supplements

  1. Myth: Bades are medicines.

    • Bades are not medicines and are not intended for the treatment of diseases.
    • Bades are food additives that can help improve digestion and general health.

  2. Myth: The more, the better.

    • Exceeding the recommended dosage of dietary supplements can lead to undesirable side effects.
    • It is important to observe the recommended dosage and consult a doctor before taking any dietary supplements.

  3. Myth: dietary supplements can replace a healthy diet.

    • Bades cannot replace a healthy diet.
    • A balanced diet, rich in fruits, vegetables and whole grains, is the basis of healthy digestion.

  4. Myth: All dietary supplements are safe.

    • Not all dietary supplements are safe.
    • It is important to choose dietary supplements from well -known manufacturers with a good reputation and check the composition of the product.

  5. Myth: Bades work the same for everyone.

    • The effect of dietary supplements can vary depending on the individual characteristics of the body.
    • What helps one person may not help another.

  6. Myth: Bades are a placebo.

    • Some dietary supplements, such as probiotics and fiber, have proven effectiveness in improving digestion.
    • However, the placebo effect can also play a role.

  7. Myth: Bades are expensive.

    • The cost of dietary supplements can vary depending on the manufacturer and the composition of the product.
    • There are affordable dietary supplements that can help improve digestion.

  8. Myth: Dans are addicted.

    • Bad do not cause physical dependence.
    • However, some people may experience psychological dependence on dietary supplements.

  9. Myth: Bades can cure all diseases.

    • Bades cannot cure all diseases.
    • Bades can help improve general health and support the body in the fight against diseases.

  10. Myth: Bades have no side effects.

    • Bades can cause side effects, especially if the recommended dosage is exceeded.
    • The most common side effects include bloating, discomfort in the intestines, diarrhea or constipation.

Section 8: Modern research and new developments in the field of dietary supplement for digestion

  1. Study of intestinal microbioma:

    • Modern studies are focused on the study of the intestinal microbioma and its role in human health.
    • Determination of the optimal composition of the microbioma to improve digestion and general health.
    • Development of new probiotics and prebiotics aimed at maintaining a healthy microbioma.

  2. Personalized probiotics:

    • Development of personalized probiotics, taking into account the individual characteristics of the human microbioma.
    • Analysis of the microbioma to determine the missing or excess bacteria.
    • Creating probiotic additives aimed at restoring the balance of microflora.

  3. Probiotics of a new generation:

    • Development of probiotics of a new generation with greater resistance to gastric juice and bile.
    • The use of new encapsulation technologies to protect probiotic bacteria.
    • Creation of probiotics with a multi -metabolism to achieve the maximum effect.

  4. New generation prebiotics:

    • The study of new prebiotics with a more pronounced stimulating effect on the growth of beneficial bacteria.
    • Development of prebiotics that selectively support the growth of certain types of bacteria.
    • The use of complex carbohydrates and polysaccharides as prebiotics.

  5. Using metabiotics:

    • The use of metabiotics – the life of probiotic bacteria.
    • Metabiotics have anti -inflammatory and immunomodulating effects.
    • The use of metabiotics to improve digestion and general health.

  6. Nanotechnology in dietary supplements:

    • The use of nanotechnologies to improve the delivery of active substances of dietary supplements to the intestines.
    • The creation of nanocapsuls that protect active substances from destruction in the stomach.
    • Ensuring targeted delivery of active substances to certain areas of the intestine.

  7. Artificial intelligence in the development of dietary supplements:

    • The use of artificial intelligence to analyze data and develop new dietary supplements.
    • Determination of the optimal combinations of ingredients to achieve the maximum effect.
    • Predicting the effectiveness of dietary supplements based on the analysis of the individual characteristics of the body.

  8. Studies of the effect of dietary supplements on the brain:

    • Conducting studies of the influence of dietary supplement on the axis “Intestinal-MOZG”.
    • Studying the influence of probiotics and prebiotics on mood, cognitive functions and mental health.
    • Development of dietary supplements aimed at improving mental health through the effects on the intestinal microbia.

  9. A combination of dietary supplements with other treatment methods:

    • Studying the effectiveness of a combination of dietary supplements with other methods of treatment of digestive disorders.
    • The combination of dietary supplements, physical exercises and psychotherapy.
    • Development of complex approaches to the treatment of digestive disorders.

  10. Clinical trials:

    • Conducting clinical trials to confirm the effectiveness and safety of new dietary supplements.
    • Publishing research results in scientific journals.
    • Ensuring the evidence base for the use of dietary supplement in improving digestion.

Section 9: Legal aspects and regulation of dietary supplements

  1. DBD definition from a legal point of view:

    • The definition of dietary supplements in accordance with the legislation of the country (in the context of Russia is implied).
    • The difference between dietary supplements and medicines and food products.
    • Requirements for the composition, production and marking of dietary supplements.

  2. Regulatory authorities:

    • The transfer of bodies exercising control over the production and turnover of dietary supplements (Rospotrebnadzor).
    • Functions and powers of regulatory organs.
    • Requirements for the registration of dietary supplements.

  3. Dad production requirements:

    • Requirements for industrial premises and equipment.
    • Requirements for raw materials and materials.
    • Requirements for the technological process.
    • Quality control requirements.
    • Requirements for storage and transportation.

  4. Bades labeling requirements:

    • Requirements for information indicated on the package of dietary supplements.
    • The name of the dietary supplement.
    • The composition of the dietary supplement.
    • Information about the manufacturer.
    • Production date and shelf life.
    • Method of application and dosage.
    • Contraindications.
    • Warnings.

  5. Responsibility of manufacturers and sellers:

    • Responsibility of manufacturers and sellers for the quality and safety of dietary supplements.
    • Responsibility for inaccurate information about dietary supplements.
    • Responsibility for violation of the rules of production and turnover of dietary supplements.

  6. Control over the advertising of dietary supplements:

    • Requirements for Advertising of dietary supplements.
    • A ban on advertising, misleading consumers.
    • Requirements for indicating contraindications and side effects.
    • Responsibility for violation of advertising rules.

  7. Falsification of dietary supplements:

    • The problem of falsification of dietary supplements.
    • Ways to protect against fakes.
    • The actions of consumers when detecting a falsified dietary supplement.
    • The role of regulatory bodies in the fight against falsification.

  8. International standards:

    • Review of international standards in the field of production and turnover of dietary supplements (for example

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