“I frequently suffer from digestive issues, including acid reflux, which seem to happen randomly throughout the week. The acid reflux is worse at night and raising my pillows has helped a little but not sufficiently. I also suffer from lots of bloating regardless of what I’ve eaten. With Christmas now fast approaching and lots of ‘dos’ to attend, I’m worried the issues are going to get even worse. My diet is not too bad: I do try and cook from scratch most days. What can you suggest?”
Clinical Nutritionist, Suzie Sawyer, answers
Thanks for your question and I do understand your worries. It’s frustrating when you’re trying to play detective with your digestive system.
Discover if gluten is the issue
I’m not sure what you’ve tried in terms of changing diet, but I would certainly avoid all foods containing gluten, which are oats, rye, wheat, and barley. Clearly, foods containing wheat are the most common in a typical diet. Gluten is very irritating to the digestive tract which can aggravate bloating. Unfortunately, if you’re attending lots of functions around this time, gluten tends to appear frequently on any buffet table. However, most venues are well used to supplying gluten-free foods and there are plenty of choices in the supermarkets.
Simplicity is key
With regards to your diet, it’s best to keep things as simple as possible: it’s great that you’re generally cooking from fresh. Make sure you have some form of protein at each meal such as turkey, chicken, fish, legumes, dairy produce, or eggs. I would avoid any form of red meat, especially bacon or ham, as these can be tough on the digestive tract and may create more acidity. I would also recommend not eating too many eggs (no more than four a week), as whilst they’re a great source of protein, they can create more acidity.
Increase your vegetable intake
Make sure you’re eating plenty of vegetables especially those that can be easily digested such as mashed sweet potato, courgettes, peas, celeriac, beans, Pak choi and asparagus. Cruciferous vegetables such as broccoli, cauliflower and cabbage provide excellent nutrients but need to be well-cooked to become easier on the digestive system.
Swap coffee for herbal teas
Coffee is another irritant for the digestive system and in some people can aggravate reflux issues. I would try and stick to gentle herbal teas such as chamomile, nettle, or mint.
Supportive supplements
Bloating can sometimes be caused by a lack of digestive enzymes, so it’s worth visiting your local health food shop for advice and their recommendations on the best ones to take. The herb milk thistle, also readily available, has amazing research for digestive issues but also for soothing the tummy after a night out. Essentially, milk thistle works on the liver, supporting digestion and really helping when you’re feeling out of whack. I would also take a broad-spectrum probiotic, available in health food stores too.
The role of water
It’s obviously important for the body to have plenty of water but try to mostly drink it between meals rather than when you’re eating, to avoid diluting the digestive juice and stomach acid too. It may sound strange, but most people with acid reflux don’t have too much acid, they have too little, but it’s in the wrong place! Essentially, acid is coming up the oesophagus rather than being where it should be in the stomach. When you remove any irritants from the diet, and take some supplements to support digestion, then often the problem resolves itself.
I really hope that helps and you can fully enjoy the festive season!
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