The stomach is primarily associated with the digestive system. It is thanks to it that the food we eat is broken down into smaller particles, which the body then uses for its needs.
It can safely be called the center of digestion, especially with regard to protein. See how you can protect the stomach and provide it with conditions for optimal functioning.
Stomach – prevention and elimination
From many texts, and probably from experience as well, you know that prevention is the best option so that organs, systems, and the whole body function efficiently. That said, it requires a great deal of dedication and consistency in long-term actions.
The first step toward improving the condition of the stomach and reducing stomach problems is eliminating irritating factors. This is especially important for people who have an exceptionally sensitive stomach and/or are already struggling with digestive and gastrointestinal complaints.
Products considered to potentially worsen stomach problems include:
- spicy, hot spices and foods (e.g. chili) – especially on an empty stomach,
- alcohol,
- cigarettes,
- strong tea and coffee,
- citrus fruits (e.g. grapefruits, lemons),
- legumes,
- onion vegetables,
- in some cases tomatoes.
If we are dealing with gastrointestinal problems, it is worth excluding dairy products from the diet as well as grains rich in lectins that cause inflammation (especially wheat and barley). We focus on good-quality, easy-to-digest, minimally processed and highly nutritious products.
Stomach – how to act and what may help it?
Stomach problems can be very varied. Nevertheless, the basic issue is the mucous membrane, as well as digestive functions and elimination, along with protection against inflammation. First of all, it is good to take care of regular, properly composed meals, which will improve and somewhat "calm" the digestive tract. Once we have finished eating, we do not disturb the functioning of the system and digestive processes by additional snacking during the break between meals. This is the time to process the food that has been supplied.
It is said that keeping appropriate breaks, that is, sticking to "non-eating time," works well for the so-called intestinal MMC, whose role is to get rid of undigested residues as well as harmful bacteria, while supporting their elimination. In the case of exceptionally severe complaints and at the initial stage of working on the condition of the stomach, it is advisable not to combine protein sources with carbohydrates. Later, depending on observations and how you feel. If you are trying to identify where the problem lies, it is a good idea to reduce food variety to make it easier.
Since the diet is meant to be easy to digest, proper heat treatment should certainly be taken into account. In that case, we avoid frying and rely on steaming, boiling, or stewing. Baking is allowed, for example in a closed ovenproof dish.
Combined with elimination and the introduction of appropriate ingredients, the whole approach seems restrictive, but believe me, you are able to prepare a healthy and tasty meal, for example using a pot for steaming.
In addition, spicy foods consumed on an empty stomach are not good for the stomach – similarly, very hot meals, which irritate the mucous membrane and promote inflammation. Keep in mind that what you do not chew thoroughly will not be properly digested, because the first enzymes are found in our saliva. If it does not get inside, the whole process will be greatly hindered.
What else? Water – optimal hydration is crucial so that the stomach and, in general, the whole digestive system can function efficiently. Water in appropriate amounts will, among other things, improve digestion, improve intestinal peristalsis, and moisturize the mucous membranes. In addition, there is also the issue of electrolytes, which we count among the elements making up the mentioned membranes, as well as gastric juices.
It is worth remembering that drinking while eating may disrupt digestion. A good time to replenish water and ensure the body is hydrated are the "non-eating periods," that is, breaks between meals.
In some situations, with digestive problems (too low HCl production), a good idea will be to introduce digestive enzymes, betaine, or apple cider vinegar diluted in water. Nevertheless, if you are struggling with erosions or ulcers, it is definitely better to avoid them – then an appropriate option will be, for example, marshmallow root with a soothing, digestion-regulating effect.
Marshmallow root or the increasingly popular "slippery elm" will be a good option for stomach inflammation. They support regeneration, soothe symptoms, and regulate digestion. Also welcome are supportive supplements with anti-inflammatory action (no, I do not mean anti-inflammatory drugs, which additionally have a negative effect on the intestines).
So in this context, it is worth opting for, for example, quercetin, curcumin, and licorice in deglycyrrhizinated form, that is, DGL (here I do not recommend higher doses for people with hypertension) - they will have an anti-inflammatory effect and support regeneration. Glutamine is also often mentioned for its beneficial properties in this regard.
An interesting fact may be that, as an added ingredient, together with other beneficial ingredients (including regenerative and anti-inflammatory ones), black pepper extract may support not only digestion in general, but also ensure blood supply to the gastric mucosa.
Stomach and digestive system – possibly useful supplementation:
- digestive enzymes,
- supplements for the intestines: probiotics, sodium butyrate, colostrum or lactoferrin,
- quercetin,
- curcumin,
- adaptogens increasing resistance to stress and lowering its level (e.g. rhodiola rosea, bacopa monnieri, gotu kola),
- vitamin B12,
- vitamin C,
- herbs: calendula, dandelion, chamomile,
- flaxseed.
