Dietary diets to improve digestion: Comfort every day

Dietary diets to improve digestion: Comfort every day

Chapter 1: Digestion – the basis of health: we understand processes and violations

1. 1 The role of digestion in maintaining general health:

Digestion is a complex biochemical process that ensures the breakdown of food into simple components suitable for absorption by the body. The production of energy, necessary nutrients (proteins, fats, carbohydrates, vitamins, minerals) and building materials for cells and tissues directly depends on the effectiveness of digestion. Disorders in the digestive system inevitably lead to a deficiency of nutrients, a decrease in immunity, a deterioration in general well -being and the development of various diseases. A healthy digestive system provides not only physical, but also psychological well -being, since it is closely related to the nervous system and affects the production of hormones that regulate mood and appetite. Disorders in digestion can appear in the form of discomfort, bloating, constipation, diarrhea, heartburn, nausea and other unpleasant symptoms that significantly reduce the quality of life. The optimal digestion supports a healthy intestinal microflora, which is necessary for the effective absorption of nutrients, the synthesis of vitamins and protection against pathogenic microorganisms.

1. 2 Stages of digestion and organs participating in the process:

Digestion is a multi -stage process that includes mechanical and chemical processing of food, its movement along the digestive tract, splitting into simple components, the absorption of these components into the blood and lymph, as well as the excretion of undigested residues.

• Rot cavity: The first stage of digestion begins in the oral cavity, where the food is chopped with teeth and mixed with saliva. The saliva contains an amylase enzyme that begins to split carbohydrates.
• Esophagus: From the oral cavity, food enters the esophagus, which is a muscle tube connecting the mouth with the stomach. The esophagus pushes food into the stomach with peristaltic movements.
• Stomach: In the stomach, the food is mixed with gastric juice containing hydrochloric acid and pepsin enzyme. Soloric acid denatures proteins and activates a pepsin that begins their splitting. The stomach also performs the function of temporary storage of food and regulates its admission to the duodenum.
• Small intestine: The small intestine is the main organ of digestion and absorption of nutrients. In the duodenum, the initial section of the small intestine, the food is mixed with the bile produced by the liver, and the pancreatic juice containing enzymes, splitting proteins, fats and carbohydrates. Bile emulsifies fats, facilitating their digestion. In the small intestine, water, vitamins and minerals also absorb.
• Bulshose intestines: In the large intestine, water and electrolytes are absorbed from undigested food residues. The large intestine is also inhabited by numerous bacteria that are involved in the fermentation of undigested carbohydrates and the synthesis of some vitamins. The undigested food remains are formed into feces and excreted from the body through the rectum and anus.
• Liver and pancreas: The liver and pancreas are important organs of the digestive system that do not participate directly in the movement of food along the digestive tract, but produce substances necessary for digestion. The liver produces bile, and the pancreas – pancreatic juice.

1. 3 Common digestive disorders: causes, symptoms and diagnostics:

Digestive disorders are a common problem that many people face. There are many factors contributing to the development of digestive disorders, including improper nutrition, stress, a sedentary lifestyle, taking drugs, infections and diseases of the gastrointestinal tract.

• Dyspepsia (digestive violation): Dyspepsia is a general term denoting discomfort or pain in the upper abdomen, which may be accompanied by bloating, nausea, heartburn and belching. The causes of dyspepsia can be different, including gastritis, stomach ulcer, gastroesophageal reflux disease (GERB) and functional dyspepsia (when organic causes for dyspepsia are not detected).
• Irritable intestine syndrome (SRK): SRK is a functional intestinal disorder, which is characterized by abdominal pain, bloating, a change in the frequency and consistency of the stool (constipation, diarrhea or their alternation). The causes of the ICR have not been fully studied, but it is assumed that the development of the IBS play the role of a violation of intestinal motility, increased intestinal sensitivity to pain and psychological factors.
• Constipation: Constipation is a condition in which a rare or difficult stool is noted. The causes of constipation can be different, including insufficient consumption of fiber and fluid, a sedentary lifestyle, taking drugs and intestinal diseases.
• Diarrhea: Diarya is a condition in which a frequent or liquid chair is noted. The causes of diarrhea can be different, including infections, food poisoning, taking drugs and intestinal diseases.
• Gastroesophageal reflux disease (GERB): GERB is a condition in which the acidic contents of the stomach are thrown into the esophagus, causing heartburn, belching and other unpleasant symptoms. The causes of GERB can be different, including the weakness of the lower esophageal sphincter, the hernia of the esophagus hole of the diaphragm and increased pressure in the abdominal cavity.
• Inflammatory diseases of the intestine (BCC): ISC is a group of chronic diseases that are characterized by intestinal inflammation. The BIC includes Crohn’s disease and ulcerative colitis. The reasons for the GRC have not been fully studied, but it is assumed that genetic factors, violations of the immune system and environmental factors play a role in the development of the OZK.
• Lactose intolerance: Lactose intolerance is a condition in which the body cannot digest lactose, sugar contained in milk and dairy products. Lactose intolerance occurs due to a deficiency of lactase enzyme, which breaks down lactose into glucose and galactose.
• Celiacia: Celiac disease is an autoimmune disease that occurs in response to the use of gluten, protein contained in wheat, rye and barley. In people with celiac disease, the use of gluten causes damage to the mucous membrane of the small intestine, which leads to a violation of the absorption of nutrients.

Diagnosis of digestive disorders may include various methods such as:

• Anamnesis collection and physics examination: The doctor collects information about the symptoms, medical history and lifestyle of the patient, and also conducts a physical examination.
• Blood tests: Blood tests can help identify signs of inflammation, infection and nutrient deficiency.
• Kala tests: Fecal tests can help identify signs of infection, inflammation and violations of nutrient absorption.
• Endoscopic studies: Endoscopic studies (gastroscopy and colonoscopy) allow the doctor to examine the mucous membrane of the esophagus, stomach and intestines and take tissue samples for biopsy.
• X -ray studies: X -ray studies can help identify structural changes in the digestive tract.
• Respiratory tests: Respiratory tests can help identify lactose intolerance and other digestive disorders.

Chapter 2: Dietrs to improve digestion: types, composition and mechanism of action

2. 1 Review of the main categories of dietary supplements for digestion:

Biologically active additives (dietary supplements) to improve digestion are a wide range of products designed to maintain and optimize the digestive system. They are not drugs, but can have a beneficial effect on various aspects of digestion, such as improving digestion of food, maintaining a healthy intestinal microflora, reducing inflammation and alleviating symptoms of discomfort. The main categories of dietary dietary supplements include:

• Probiotics: Probiotics are living microorganisms, which, when used in sufficient quantities, have a favorable effect on the health of the owner. They help maintain a healthy intestinal microflora, improve digestion, strengthen the immune system and protect against pathogenic microorganisms.
• Prebiotics: Prebiotics are undigested food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines. They are food for probiotics and help them to breed and colonize the intestines.
• Digestive enzymes: Digestive enzymes are proteins that break down food into simpler components, facilitating their body absorption. They can be useful with a deficiency of their own enzymes or when consuming hard -to -digested foods.
• Plant extracts: Many plant extracts have properties that can improve digestion, such as stimulation of bile production, reduction of inflammation and relief of cramps.
• Fiber: Fiber is undigested dietary fiber that contribute to the normalization of the intestines, prevent constipation and improve the general condition of the digestive system.
• Hepatoprotectors: Hepatoprotectors are substances that protect the liver from damage and contribute to its restoration. They can be useful for liver diseases, such as hepatitis and cirrhosis.

2. 2 Probiotics: role in maintaining a healthy intestinal microflora:

Probiotics are living microorganisms that, getting into the intestines, have a beneficial effect on health. They contribute to the restoration and maintenance of the balance of intestinal microflora, which plays an important role in digestion, immunity and general health. A huge amount of bacteria lives in a person’s intestines, both useful and harmful. Useful bacteria help to digest food, synthesize vitamins (for example, vitamin K and B vitamins), strengthen the immune system and protect against pathogenic microorganisms. The imbalance of intestinal microflora, or dysbiosis, can lead to various problems, such as bloating, constipation, diarrhea, reduction of immunity and allergic reactions.

Probiotics help restore the balance of intestinal microflora, setting it with useful bacteria. They compete with pathogenic microorganisms for nutrients and attachments to the intestinal mucosa, suppressing their growth and reproduction. Probiotics also stimulate the production of antimicrobial substances, strengthen the barrier function of the intestine and modulate the immune response.

The most common types of probiotics:

• Lactobacillus: Lactobacillus is a kind of bacteria that includes many species such as Lactobacillus acidophilus, lactobacillus rhamnosus and laactobacillus casei. Lactobacillus acidophilus is often used to treat diarrhea and vaginal infections. Lactobacillus rhamnosus can help reduce the symptoms of SPK and eczema. Lactobacillus Casei can improve immunity and protect against respiratory infections.
• Bifidobacterium: Bifidobacterium is a kind of bacteria that also includes many species such as Bifidobacterium Bifidum, Bifidobacterium Longum and Bifidobacterium Infantis. Bifidobacterium bifidum is often used to treat diarrhea and constipation. Bifidobacterium Longum can help reduce stress and anxiety. Bifidobacterium infantis is important for the health of infants and contributes to the development of the immune system.
• Saccharomyces boulardii: Saccharmyces Boulardii is a type of yeast, which is often used to treat diarrhea caused by antibiotics. He can also help prevent travelers diarrhea.

When choosing probiotics, it is important to pay attention to the following factors:

• The number of living bacteria (COU): COU (colony -forming units) is an indicator that indicates the number of living bacteria in one dose of probiotic. To achieve the therapeutic effect, it is recommended to choose probiotics with a high content.
• Species composition: Various types of probiotics have a different effect on the body. When choosing a probiotic, it is important to take into account specific digestive problems that need to be solved.
• Output form: Probiotics are produced in various forms, such as capsules, tablets, powders and liquids. The choice of release form depends on personal preferences and ease of admission.
• Storage conditions: Some probiotics require storage in the refrigerator to maintain the viability of bacteria. It is important to observe the storage conditions indicated on the packaging.

2. 3 Prebiotics: Nutrition for beneficial intestinal bacteria:

Prebiotics are undigested food ingredients that selectively stimulate the growth and activity of beneficial bacteria in the intestines. They are food for probiotics and contribute to their reproduction and colonization of the intestine. Unlike probiotics, which directly populate the intestines with useful bacteria, prebiotics create a favorable environment for their growth and development.

Prebiotics, as a rule, are complex carbohydrates, such as Inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state). These carbohydrates are not digested in the upper sections of the gastrointestinal tract and reach the large intestine, where they become food for beneficial bacteria. Useful bacteria ferment prebiotics, as a result of which short -chain fatty acids (KCHK) are formed, such as butyrate, propionate and acetate. KCZHK has a beneficial effect on the health of the intestine, strengthen its barrier function, reduce inflammation and contribute to the normalization of the stool.

The main types of prebiotics:

• Inulin: Inulin is a polysaccharide that is contained in products such as chicory, artichokes, onions and garlic. It contributes to the growth of bifidobacteria and lactobacill in the intestines.
• Frictoligosaccharides (phos): Phos is short -chain carbohydrates that are found in products such as bananas, onions, garlic and asparagus. They contribute to the growth of bifidobacteria and lactobacill in the intestine.
• Galactooligosaccharides (state): Gos is short -chain carbohydrates, which are contained in milk and dairy products. They contribute to the growth of bifidobacteria in the intestines.
• Resistant starch: Resistant starch is a type of starch that is not digested in the small intestine and reaches the large intestine, where it becomes food for beneficial bacteria. Resistant starch is contained in products such as green bananas, boiled and chilled potatoes and legumes.
• Lactulose: Lactulose is a synthetic disaccharide that is used as a laxative. It also has prebiotic properties and promotes the growth of bifidobacteria in the intestines.

Prebiotic consumption can be useful for:

• Improving digestion: Prebiotics contribute to the normalization of the intestines, prevent constipation and improve the general condition of the digestive system.
• Immunity fortifications: Prebiotics contribute to the growth of beneficial bacteria that strengthen the immune system and protect against infections.
• Reduction of cholesterol levels: Some prebiotics can help reduce blood cholesterol.
• Improving the assimilation of minerals: Prebiotics can improve the absorption of calcium and other minerals.

2. 4 Digestive enzymes: help in digestion:

Digestive enzymes are proteins that break down food into simpler components, facilitating their body absorption. They are produced by various organs of the digestive system, such as salivary glands, stomach, pancreas and small intestines. The lack of digestive enzymes can lead to a violation of digestion of food, bloating, gas formation, diarrhea and other unpleasant symptoms.

Digestive enzymes are divided into several main groups:

• Amilara: Amilasis breaks down carbohydrates, such as starch and glycogen, into simpler sugars, such as glucose and maltose. Amilase is produced by salivary glands and pancreas.
• Proteases: Proteases break down proteins into amino acids. Proteases are produced by the stomach (pepsin), pancreas (thripsin, chimotripsin, carboxypeptidase) and small intestines (aminopeptidase, dipeptidase).
• Lipases: Lipases break down fats into fatty acids and glycerin. Lipase is produced by the pancreas and small intestines.
• Lactase: Lactase breaks down lactose, sugar contained in milk and dairy products, for glucose and galactose. Lactase is produced by a small intestine.
• Cellulase: Cellulase breaks the cellulose, indigestible dietary fiber contained in plant foods. A person does not produce cellulus, but it can be produced by bacteria living in the large intestine.

The reasons for the deficiency of digestive enzymes can be different, including:

• Age: With age, the production of digestive enzymes can decrease.
• Pancreatic diseases: Pancreatic diseases, such as pancreatitis and cystic fibrosis, can lead to a deficiency of pancreatic enzymes.
• Diseases of the small intestine: Diseases of the small intestine, such as celiac disease and Crohn’s disease, can lead to a violation of the production of enzymes of the small intestine.
• Surgical removal of part of the stomach or intestines: Surgical removal of part of the stomach or intestines can lead to a decrease in the production of digestive enzymes.
• Inal meals: Improper nutrition, rich in processed products and poor nutrients, can lead to a deficiency of digestive enzymes.

Reception of dietary supplements containing digestive enzymes can be useful in the following cases:

• With a deficiency of their own enzymes: Daddles with digestive enzymes can help compensate for the deficit of their own enzymes and improve food digestion.
• When consumed by oblivious food: Dietary dietary supplements with digestive enzymes can help digest an open -digested food, such as fatty foods, legumes and cruciferous vegetables.
• In diseases of the pancreas and small intestines: Dietary supplements with digestive enzymes can help improve digestion in people with pancreatic diseases and small intestines.
• To reduce swelling of the abdomen and gas formation: Dietary supplements with digestive enzymes can help reduce bloating and gas formation caused by a violation of digestion of food.

2. 5 Plant extracts: traditional tools for improving digestion:

Many plant extracts have properties that can improve digestion. They have been used in traditional medicine for centuries to treat various digestive disorders. Plant extracts can have a different effect on the digestive system, such as stimulation of bile production, reduction of inflammation, relief of spasms, improving intestinal motility and protecting the gastric mucosa.

The most common plant extracts used to improve digestion:

• Peppermint: Peppermint contains menthol, which has an antispasmodic effect and helps to relax the muscles of the digestive tract. Peppermint mint extract can help reduce bloating, gas formation and abdominal pain, especially with SRK.
• Ginger: Ginger contains gingerol, which has anti -inflammatory and anti -rate effects. Ginger extract can help reduce nausea, vomiting and dyspepsia. It can also improve stomach motility and accelerate its emptying.
• Chamomile: Chamomile has an anti -inflammatory and antispasmodic effect. Chamomile extract can help reduce inflammation in the digestive tract, relieve cramps and reduce bloating.
• Artichoke: The artichoke contains zinarin, which stimulates the production of bile and improves liver function. Artichoke extract can help improve fat digestion, reduce bloating and dyspepsia.
• Turmeric: Turmeric contains curcumin, which has a powerful anti -inflammatory and antioxidant effect. The turmeric extract can help reduce inflammation in the digestive tract, protect the mucous membrane of the stomach and improve digestion.
• Fennel: Fenhel has an antispasmodic and wind -bearing effect. Fennel extract can help reduce bloating, gas formation and colic.
• Milk thistle: The milk thistle contains silimarin, which has a hepatoprotective effect and protects the liver from damage. Proophasha extract can help improve the function of the liver and biliary tract.
• Sweet: The licorice has an anti -inflammatory and enveloping effect. Solo extract can help protect the gastric mucosa from damage and reduce the symptoms of gastritis and peptic ulcer.

When using plant extracts to improve digestion, it is important to follow the following recommendations:

• Consult a doctor: Before taking plant extracts, it is necessary to consult a doctor in order to make sure that there are no contraindications and possible interactions with drugs.
• Choose quality products: When choosing plant extracts, it is necessary to pay attention to the quality of the product and choose products from reliable manufacturers.
• Observe the dosage: It is important to observe the dosage indicated on the packaging of the product.
• Take into account possible side effects: Some plant extracts can cause side effects, such as allergic reactions and digestive disorders.

2. 6 Fiber: an indispensable element for the health of the intestine:

Fiber is undigested dietary fiber, which are found in plant foods, such as fruits, vegetables, whole grain products and legumes. Fiber plays an important role in maintaining the health of the intestines and the general health of the body. It is not digested in the small intestine and reaches the large intestine, where it has many useful effects.

Fiber is of two types:

• Soluble fiber: Soluble fiber dissolves in water and forms a gel -like mass. It is found in foods such as oats, apples, citrus fruits and legumes. Soluble fiber helps to reduce blood cholesterol, regulate blood sugar and improve digestion.
• Insoluble fiber: Insoluble fiber does not dissolve in water and increases the volume of feces. It is found in foods such as whole grain products, vegetables and fruits with a peel. Insoluble fiber helps prevent constipation, improve intestinal motility and reduce the risk of developing colon cancer.

The benefits of fiber for intestinal health:

• Stool normalization: Fiber helps to normalize a chair, preventing constipation and diarrhea. Soluble fiber holds water in the intestines, making the stool softer, and insoluble fiber increases the volume of feces, stimulating intestinal motility.
• Maintaining a healthy intestinal microflora: Fiber is food for beneficial bacteria that live in the large intestine. Useful bacteria ferment fiber, as a result of which short -chain fatty acids (KCHK) are formed, which have a favorable effect on the intestinal health.
• Reducing the risk of developing colon cancer: Fiber helps to reduce the risk of developing colon cancer, accelerating the transit of feces through the intestines and reducing the contact time of the intestinal mucosa with carcinogenic substances.
• Reduced blood cholesterol: Soluble fiber helps to reduce blood cholesterol, associated with bile acids in the intestines and excreting them from the body.
• Blood sugar regulation: Soluble fiber helps regulate blood sugar, slowing down the absorption of glucose from the intestines.

The recommended daily dose of fiber is 25-30 grams. Most people do not receive enough fiber with food. To increase the consumption of fiber, it is recommended to consume more fruits, vegetables, whole grains and legumes. As an addition to food, you can use dietary supplements containing fiber, such as psillium, bran and guar gum.

2. 7 Hepatoprotectors: Support for liver health:

Hepatoprotectors are substances that protect the liver from damage and contribute to its restoration. The liver plays an important role in digestion, participating in the production of bile, which is necessary for digestion of fats. The liver also performs the function of detoxification, cleansing the blood of toxins and harmful substances. Damage to the liver can lead to digestion and other serious health problems.

The causes of liver damage can be different, including:

• Alcohol: Alcohol abuse is one of the main causes of liver damage, leading to the development of alcohol hepatitis and cirrhosis.
• Medicines: Some drugs can have a toxic effect on the liver.
• Viral hepatitis: Viral hepatitis (a, b, c, d, e) cause inflammation of the liver and can lead to the development of chronic hepatitis and cirrhosis.
• Obesity: Obesity can lead to the development of non -alcoholic fatty liver (NAZBP), which is characterized by the accumulation of fat in the liver.
• Toxins: The effects of toxins, such as pesticides, herbicides and industrial chemicals, can lead to damage to the liver.

Hepatoprotectors can have a different effect on the liver, such as:

• Protection of liver cells from damage: Hepatoprotectors can protect the liver cells (hepatocytes) from damage caused by alcohol, drugs, viruses and toxins.
• Stimulation of liver cell regeneration: Hepatoprotectors can stimulate the regeneration of liver cells, contributing to its restoration after damage.
• Improving the liver function: Hepatoprotectors can improve liver function, contributing to the production of bile and detoxification of the body.
• Reducing inflammation in the liver: Hepatoprotectors can reduce inflammation in the liver caused by various factors.

The most common hepatoprotectors:

• Milk thistle: The milk thistle contains silimarin, which has a hepatoprotective effect and protects the liver from damage. Silimarin helps stabilize cell membranes of hepatocytes, protects them from the effects of toxins and stimulates the regeneration of liver cells.
• Essential phospholipids: Essential phospholipids are the main components of the cellular hepatocytic cell membranes. They help restore the structure and function of cell membranes, improve fat metabolism in the liver and protect it from damage.
• AdemeMethodionin: Ademetionine is involved in various metabolic processes in the liver, including the synthesis of glutathione, the main antioxidant in the liver. Ademetionine helps to protect the liver from damage caused by alcohol and other toxins, and contributes to its restoration.
• Ursodeoxycholic acid (UDC): UDCH is biliary acid, which has a hepatoprotective effect. UDCC helps to protect the liver cells from damage caused by toxic bile acids, and improves the outflow of bile.

When using hepatoprotectors, it is important to follow the following recommendations:

• Consult a doctor: Before taking hepatoprotectors, it is necessary to consult a doctor in order to make sure that there are no contraindications and possible interactions with drugs.
• Choose quality products: When choosing hepatoprotectors, it is necessary to pay attention to the quality of the product and choose products from reliable manufacturers.
• Observe the dosage: It is important to observe the dosage indicated on the packaging of the product.
• Take into account possible side effects: Some hepatoprotectors can cause side effects, such as digestive disorders and allergic reactions.

Chapter 3: How to choose dietary supplement to improve digestion: recommendations and warnings

3. 1 Definition of individual needs: where to start the choice of dietary supplement:

The choice of dietary supplement to improve digestion is an individual process that depends on your specific needs and digestive problems. Before you start taking any dietary supplement, it is important to determine your individual needs and consult a doctor or a qualified specialist in the field of food.

The first step is to determine your specific digestive problems. Ask yourself the following questions:

• What symptoms do you experience? (Bloating, gas formation, constipation, diarrhea, heartburn, nausea, abdominal pain, etc.)
• How often do you experience these symptoms?
• When do you experience these symptoms? (After eating, at a certain time of the day, etc.)
• What food products cause you these symptoms?
• Do you have any known diseases of the gastrointestinal tract?
• Do you take any drugs?

The answers to these questions will help you determine what kind of digestive problems you have and which dietary supplements can be most useful for solving them. For example, if you often suffer from bloating and gas formation, dietary supplements containing digestive enzymes or vegetable extracts with wind -bearing effects may be useful to you. If you suffer from constipation, you may be useful for dietary supplements containing fiber or probiotics. If you have liver diseases, you may be useful to dietary supplements containing hepatoprotectors.

It is important to remember that dietary supplements are not a replacement for healthy diet and lifestyle. To improve digestion, it is also necessary to observe a balanced diet rich in fruits,