A-Z digestive health Articles

What is Apple Cider Vinegar?

Apple cider vinegar (ACV) has been a tried, tested, and true folk remedy for centuries. Some people swear by its positive and broad spectrum of health effects. Made from apples in the process of fermentation by bacteria and yeast, the apples are first fermented into alcohol and then, left long enough, turn into vinegar. The word vinegar means sour wine… The end product contains primarily acetic acid. Although the USDA claims it has no vitamins and minerals, some say it has small amounts of amino acids, mineral salts, vitamins, and other acids. It is correct that it is a highly acidic liquid which may be the reason for its broad range of effects.

The challenge with ACV is that very little research has been done on human subjects. Most of its notoriety is simply from peoples’ experiences over the centuries. This is called empirical data because it is not research conducted as a double-blind placebo-based laboratory study. A few studies have been conducted on animals, but these studies have been limited. Despite the lack of formal research, people still claim organic apple cider vinegar has helped them with many health concerns.

What is Apple Cider Vinegar Used For?

Traditionally Apple Cider Vinegar has been used to treat just about everything…from Diabetes to high cholesterol to digestive complaints like acid reflux and weight loss.

Diabetes

Some formal research conducted on humans by the American Diabetes Foundation in 2004 tested Apple Cider Vinegar’s effects on type 2 diabetes. It showed that taking ACV before meals increased insulin sensitivity and lowered insulin and glucose spikes after meals. Another study conducted in 2007, quoted by WebMD, showed a 4-6 % decrease in morning fasting glucose in those who took 2 Tbsp of it before bed. These studies show promising results from using Apple Cider Vinegar in treating type 2 diabetes.

Cholesterol

Although people claim to have seen improvements in their cholesterol levels by taking Apple Cider Vinegar, no human trials have supported this. However, one study conducted in 2006 showed ACV decreased total cholesterol in one animal study. But again, many claim it helps reduce their LDL cholesterol.

Most people use Apple Cider Vinegar for healthy digestion and to help establish a neutral ph in their body.

ACV and Digestion

Furthermore, despite popular medical belief, acid reflux is more often caused by too low stomach acid, called hypochlorhydria. Increasing stomach acid by taking Apple Cider Vinegar will reduce symptoms of acid reflux because your food will be digesting properly with sufficient stomach acid.

Another benefit of this ‘acid tonic’ comes from normalizing stomach acid. As mentioned, normalizing stomach acid results in better digestion and absorption of minerals. This leads to an overall balance of ph in your body. A balance of ph is essential for numerous reasons. Your body needs to keep a narrow ph window, especially in the blood. When your body becomes acidic, your body uses Calcium from your bones to neutralize this acidity. This, over time, can lead to diseases like Osteoporosis. Your body operates ideally at a ph of 7, considered neutral. You can measure ph via saliva or urine using ph strips, readily found at health food stores.

So although your stomach needs to be acidic it is very important for optimal health that your body remains neutral ph.

How Does ACV Work Inside Your Body?

Theoretically, its claim to fame as a cure-all for so many symptoms could be related to the fact it is an ‘acidic tonic’ for your stomach. It contains acetic acid, lactic acid, citric and malic acids. How these acids benefit and work in your system is as follows:

• Your stomach secretes acid to kill organisms and break down your food when you eat.
• This acid also helps you absorb minerals and B12, which need an acidic environment for absorption.
• Proper acid levels in your stomach are necessary to break down food properly. Without adequate breakdown, food can ferment, leading to gas formation, indigestion and the growth of Candida yeast and other organisms.

So Apple cider vinegar aids digestion by its nature as an ‘acid tonic’ for your stomach.

Apple Cider Vinegar FAQs

How to drink apple cider vinegar?

Simply mix 1-2 tablespoons of ACV into one cup of water and drink up. Diluting the ACV with water will protect your esophagus.

What does it do?

ACV acts as an "acid tonic" that aids in digestion. It may also support healthy blood sugar as well as cholesterol levels.

How much should I take?

Most people benefit from 1-2 tablespoons each day, taken before meals.

Where can I buy apple cider vinegar?

You can find it at most health food stores. It is also available in chewable apple cider gummies.

Is apple cider vinegar safe?

It is safe to take up to 2 tablespoons of ACV each day. However, if you are taking medication for heart disease or diabetes, you may want to discuss taking ACV with your doctor.

The globe artichoke (Cynara scolymus) is a type of thistle that originated in Southern Europe. The flower bud is harvested and eaten around the world, although in North America the outer layers are often removed and only the heart of the artichoke bud is eaten. The antioxidant capacity of artichoke flower heads is one of the highest reported for all vegetables. The major active constituent in globe artichokes is called cynarin, and is responsible for the slight bitter taste and health benefits.

Health Benefits & Uses Of Artichokes

Digestive Bitter

Due to its bitter taste, cynarin has been found to cause increased bile flow. Interestingly, it also inhibits specific taste receptors, which results in everything tasting sweeter for a period of time after eating. This is why even water may taste sweet immediately after eating artichokes. Supplementation with globe artichoke has also been shown to reduce the symptoms functional dyspepsia. This is not surprising since artichoke has been long established as a digestive bitter. This is a term used to describe herbs that increase the production of digestive juices and stimulate appetite. This can have a beneficial effect on the liver, gallbladder, and all the digestive organs. It can also help to reduce the symptoms of: nausea, vomiting, gas, and stomach pain.

Cholesterol Lowering and Protects Liver

Artichoke has been shown to strengthen and protect the liver. It has also been found to improve gallbladder function and raises the ratio of HDL ("good" cholesterol) to LDL ("bad" cholesterol). This improvement in blood lipids helps to reduce the risk of cardiovascular disease. Water extracts from artichoke leaves have also been shown to reduce cholesterol levels by inhibiting HMG-CoA reductase enzyme, the enzyme responsible for cholesterol production in the liver. This is the same mechanism of action used by statin drugs such as Lipitor. One 2009 study found that artichoke extract could be used as an effective means of reducing high cholesterol.

Fibre Supporting Probiotics

Artichoke also helps to promote the growth of the top two beneficial gut microbes called Bifidobacteria and Lactobacillus by providing inulin. Inulin is a beneficial fibre that acts as food for good gut bacteria and supports the proper growth of supplemented probiotics. The proper bacterial balance in the gut helps to prevent the symptoms of irritable bowel syndrome.

How Can I Take Artichoke To Reap Their Health Benefits?

Supplementing artichoke is a relatively easy process. It can be added to the diet as part of meals, supplemented in capsule form, in liqueur (Cynar), or as a tea. The plant can be eaten as frequently as desired. When supplementing, the leaf extract can be taken to treat heartburn at a dose of 300-650mg three times daily (total dose of 900 – 1900mg daily). For lowering cholesterol, dosages at the higher end of the scale should be used.

Barberry (Berberis vulgaris) is an evergreen shrub that is often grown for ornamental purposes. It has been used for more than 2,500 years around the world in herbal healing. It is used in First Nation folk medicine to treat diarrhea, reduce fever, improve appetite, relieve upset stomach and improve the sense of well being. In Iran, it is currently used for gallbladder problems and for heartburn. Recent research has established the water extract to have beneficial effects on the cardiovascular and neural systems, which is likely due to its berberine content.

Active Properties in Barberry

Berberines

The berries of this shrub are very high in vitamin C and are often dried and used to provide a source of berberines, berbamine, and palmatine. Berberines are the active constituents in a number of medicinal herbs. They have been found to have a wide variety of beneficial effects such as: antimicrobial activity, antioxidant, cardiovascular benefits, anti-diabetic, and anti-diarrheal.

Berbamine

Barberry contains other beneficial chemicals in addition to berberine. One of these is known as berbamine. In 2006, berbamine was found to inhibit leukemia cells in a test tube. Further research is required before we can be sure this would work in the human body as well.

Key Health Benefits of Barberry

Anti-infection
Barberry and Goldenseal are often used for similar purposes since they both contain the active constituent berberine. Much like Goldenseal, Barberry is used to treat infections of all sorts: urinary tract, respiratory tract, and gastrointestinal tract. A recent 2011 study found that Barberry extract helps to suppress the virus that causes genital warts (HPV) and promotes health cell growth.

Diarrhea
Much like other herbs containing berberines, Barberry can be used to treat diarrhea because it helps to tighten the lining of the digestive tract and will also help to kill any microbes that are causing infection and irritation.

How To Take This Supplement?

Barberry can be found individually or in a number of combination formulas for treating bacterial or parasitic infections. In general, it is a good idea to take 250 – 500mg three times daily. Please see the quick facts box below for more information.

The bromelains are a group of naturally occurring protein-digestive (proteolytic) enzymes. They are found in the stem of the pineapple. Other components of the stem, including various enzymes and calcium, are also present in commercial bromelain preparations. Benefits of bromelain include assisting in the digestion of food and supporting gut health. 

Health Benefits of Bromelain Supplements

Besides being used to assist in the digestion of protein, the enzymes in bromelain also inhibit inflammatory chemicals called prostaglandins. The anti-inflammatory effect has been studied for its effectiveness in inflammatory conditions like arthritis and sinusitis.

Where Can I Get Bromelain?

To get substantial amounts of bromelain from pineapple you must eat the fibrous stem; therefore, it is much easier to get the benefits of bromelain from a supplement. Bromelain can be purchased in capsules, specifically enteric-coated capsules which limit the use of bromelain in food digestion. These enzymes have been studied, with mixed results, for anti-inflammatory conditions. 

Bromelain is found as a component of digestive, multi-enzyme or anti-inflammatory formulas. Supplements should be standardized as an assurance of the enzyme activity of the preparation.

Cautions & Considerations of Bromelain Supplements

Do not take bromelain if you have active stomach ulcers, active bleeding, hypertension or cardiovascular disease. Bromelain should not be used with blood thinners, NSAIDs or aspirin. Discontinue bromelain 2 weeks before dental work or surgery.

What Is Betaine Hcl?

Betaine hydrochloride (Betaine Hcl) is a man-made form of betaine previously used as a source of hydrochloric acid. It contains approximately 23% hydrochloric acid, commonly known as stomach acid and is naturally sourced from beets. Betaine hydrochloride is commonly taken to increase stomach acid in people with low stomach acid.

High Stomach Acid Vs Low Stomach Acid & What It Means For Your Health

Stomach acid initiates the digestive process by beginning the breakdown of food, especially protein. It is also an important protective mechanism against infection because it kills any microbes that are contained in our food or water.

Low stomach acid impairs one’s ability to digest food by limiting the release and functioning of other digestive enzymes. Although it may seem contradictory, low stomach acid can also lead to gastric reflux (heartburn). Closure of the valve at the top of the stomach is stimulated by the hydrochloric acid that is released in response to food intake. In an individual with low stomach acid the valve does not close and allowing the remaining acid to push up into the esophagus and cause a burning sensation.

Betaine hydrochloride is recommended for:

• Indigestion
• Low Stomach Acid
• Gastric Reflux

Betaine Hcl Supplement Varieties

Betaine HCl can be purchased in capsule and tablet formats. It is found on its own or as a component of a digestive or multi-enzyme formula. It should be taken with meals and more may be necessary with large meals or those containing protein.

To assess your need for HCl some practitioners recommend an HCl challenge test. The number of HCl capsules taken each day is increased by one until a slight burning sensation is felt in the stomach. The appropriate daily dosage is slightly lower than the amount that causes burning. This test should be done cautiously and under medical supervision if you have a gastrointestinal condition. Otherwise, follow dosing directions on the manufacturers label after speaking with your healthcare provider to see if you need this supplement.

Safety Information

Do not take betaine HCl if you have active stomach ulcers. Betaine HCl counteracts H2 antagonists, proton pump inhibitors and antacids. High doses of betaine HCl can cause stomach irritation.

Black pepper is a spice commonly used throughout the world today, and can be found in shakers on most dining tables in the industrialized world. The black pepper vine (Piper nigrum) produces small fruit that are commonly called peppercorns when they are dried. The main active constituent of black pepper is piperine, which when refined for supplement use, is called bioperine.

Black Pepper As A Spice

Pepper has been used for centuries as a culinary spice around the world and was commonly traded for this purpose. It adds a slight spicy heat to dishes as well as its own characteristic pepper flavour. Because of this, those with stomach and intestinal ulcers, and others avoiding gut irritation should not use black pepper in their food, nor should they supplement with it.

Health Benefits of Black Pepper

Black pepper has been used for centuries in Eastern medicine to treat gastrointestinal disorders such as: diarrhea, constipation, and indigestion. Recent research in mice has supported its use in these conditions. It was also used to benefit pain and inflammation when applied directly to the skin. This is also supported by research in animal models for arthritis, where piperine was found to have anti-inflammatory, and anti-arthritic effects as well. In Ayurvedic medicine, black pepper is used as a home remedy for sore throat, congestion and cough, as well as other lung conditions.

Black Pepper For Weight Loss

Black pepper extract has been shown to reduce circulating fat levels in the bloodstream. This can be particularly beneficial to those with dyslipidemia and other risks for Arteriosclerosis. Piperine has also been shown to prevent the formation of new fat cells in mice. In humans, there is some controversy as to whether it acts as a thermogenic compound, which means that it may or may not accelerates energy metabolism in the body. Interestingly, it has been found that piperine can promote the production of serotonin and endorphins in the brain, which are responsible for feelings of happiness and satiety. Thus, it may also help to reduce food cravings and hunger.

Increasing Absorption of Other Supplements

Interestingly, piperine has been shown to be able to boost the absorption of a number of other vitamins and nutrients. Research has shown this effect with Selenium, Vitamin B, Coenzyme Q10 and Beta-carotene. Piperine can also increase the bioavailability of Curcumin by 2000% in humans, thus making much smaller doses go a much longer way. Anyone who has taken curcumin, and is familiar with the large dose required, will note that reducing the number of required capsules is extremely convenient.

Smoking Cessation

Black pepper essential oil has been found to help benefit during smoking cessation. Aromatherapy with the oil reduced cravings and alleviated withdrawal symptoms like anxiety in test subjects attempting to quit smoking.

Skin Benefits of Black Pepper

When black pepper is applied to the skin it can help to reduce inflammation, and can act as a counter irritant to reduce arthritis and joint pain. When pepper is applied to the skin and then the skin is exposed to sunlight, it can increase the production of melanin pigment, and thus increase tanning of the treated area. Be sure to limit sun exposure to a short time to avoid burns.

Black Pepper Supplement Varieties

Using black pepper in your food is an excellent way to gradually introduce it into your diet. Research on human supplementation of black pepper extract and piperidine is still in its infancy, and recommended dosages have not yet been established. Ask your healthcare provider for recommendations particular to your specific case, or follow the manufacturer’s recommended dosage listed on the label. Be sure to avoid supplementation if you are on any medications as piperine can alter their absorption, or if you have any gastrointestinal irritation, including ulcers.

You may be used to seeing red radishes in the grocery store, but have you ever seen a black radish? In fact, there are many different kinds of radishes and you’ll find the tastiest, heirloom varieties at your local farmer’s market. While they each possess different nutrients, black radishes have many health benefits and can be found in supplement form.

What is Black Radish?

Black radish is a type of winter radish that has rough black skin and hot white flesh. It tends to be larger and hotter that your average spring, red radish.

Black radishes have been planted in Europe since Medieval times because they are hardy vegetables that grow in cool seasons and can be stored for use in the winter. You can store them in moist soil in a box where they won’t freeze, however the more modern way to store them is in a perforated bag in the refrigerator after they are washed and dried well. Look for black radishes in your winter or spring CSA (Community Supported Agriculture) box from your local farmer.

Health Benefits of Black Radish Supplements

Black radish is very detoxifying to the liver and improves the health of the gallbladder. It is used as a cleansing food and is recommended to eat during seasonal detoxification programs. It also improves digestion because it stimulates the gallbladder and reduces inflammation in the mouth and throat. Historically, black radish was used to fight infections, especially respiratory infections. In Asia, black radish juice is used to treat coughs, colds and bronchitis.

How Does It Help Health?

The world we live in has become increasingly more toxic and our liver has to work hard to protect our body from the harmful effects of chemicals in our environment. Regularly detoxifying your liver is the key to optimum health and using vegetables like black radish is a great strategy. Black radish works to stimulate bile production in the liver and bile release by the gallbladder. Increasing bile production is a natural way to detoxify the liver and to keep it from becoming sluggish. This is particularly important for the detoxification of fat soluble toxins, making black radish a great addition to weight loss programs that tend to release fat soluble toxins into the bloodstream.

Black radish also has antimicrobial properties and works to kill bacteria, viruses and fungus. It has been shown to kill E.coli in research studies and is very effective for respiratory infections because of its antimicrobial action.

How To Use Black Radish Supplements

You can use black radish to cook with or you can eat it raw. It tastes great roasted and some people mash it after cooking it to make a zesty sauce for meats. You can add it to salads like you would use red radishes, but be prepared for more zing in your salad. Juicing black radish is another way to use it and is the best way to use it if your digestion is compromised. It tastes great mixed with celery, cucumber and tomato if you want to try making detoxifying, antimicrobial juice. However, if you do not like the potent taste of black radish, you can find the dried herb in capsule form. Often, you will find black radish added to liver detoxification supplement formulas, which makes it easy to get every thing your liver needs to work optimally.

Scientifically known as Centaurea benedicta, Blessed thistle or St. Benedict's thistle, is a plant in the Asteraceae family, native to the Mediterranean region, from Portugal north to southern France and east to Iran.

Medicinal Uses For Blessed Thistle

Blessed thistle contains chemicals called tannins, which might help with diarrhea, cough, and swelling. People use this herb for indigestion, infections, wounds, and many other conditions, but there is no good scientific evidence to support these uses.

Increase Milk Supply For Nursing Mothers

This herb is primarily used to increase the milk supply of nursing mothers. It is believed to do this by acting on the brain to stimulate the release of prolactin, the hormone responsible for milk production.

Soothe Indigestion

It also acts as a digestive bitter. Blessed thistle is a bitter herb, which, when chewed, increases saliva which can then also cause the release of digestive juices in your stomach which support proper digestion of your meals. Therefore it is used for stimulating the appetite and soothing indigestion.

Blessed Thistle Supplement Varieties

Most of these supplements are made as encapsulated dried herb, a tincture of the same plant parts or loose dried herb. In order to help with digestion, bitter herbs must be tasted, like when you take in a tincture or tea. Encapsulated herbs are swallowed, thus bypassing the taste buds, and will not stimulate digestion.

Cautions & Considerations

This supplement should be used according to labelling dosage and directions. Since Blessed thistle belongs to the ragweed plant family, it should not be used by anyone who is allergic to ragweed.

What Is Brewer's Yeast?

Brewer’s yeast got its name because it is grown on hops, the primary ingredient in many types of beer. It is also referred to as nutritional yeast because contains 52% protein plus a variety of other nutrients including the B complex vitamins and minerals. Its high protein level helps to stabilize blood sugar if it is taken between meals.

Who Would Benefit From Brewer's Yeast?

The protein, vitamins and minerals make yeast a source of easy-to-use nutrients. It may be recommended for individuals who have compromised digestion from varying health issues. Its nutrients also improve the condition of the skin, cardiovascular system and nervous system. Natural health practitioners recommend this as a supplement for a variety of conditions including convalescence, hypoglycemia, diabetes, eczema, malabsorption, heart disease, stress and fatigue.

Brewer's Yeast Supplement Varieties

As a supplement, it can be found in tablet and powder formulas. Brewer’s yeast contains dead yeast cells, as opposed to baker’s yeast, which contains live cells and is not a supplement. 

Powdered supplements can easily be mixed in juice or water. It is often de-bittered to improve its flavour and advised to be taken between meals as brewer’s yeast can provide an energy boost.

Cautions & Considerations

Do not use live baker’s yeast as a supplement. Do not use yeast if you are sensitive to fermented products, have a candida infection or suffer from osteoporosis. Due to the phosphorus content of yeast, it is advisable to take supplemental calcium if you use yeast.

Many cat lovers have this herb around the house but have probably never considered taking it themselves, until now. For those without a cat, you may be wondering, what is catnip and how can it benefit my health? Catnip has been used in traditional medicine for many years. Its appeal stems from the fact that its actions are gentle and soothing.

Chemical Composition of Catnip

Catnip has several chemical components that relax the nervous system, thereby inducing sleep or alleviating anxiety. Catnip also contains a variety of minerals, including calcium and magnesium, which probably contribute to its’ relaxing qualities by deceasing muscle tension.

Key Health Benefits of Taking Catnip Supplements

There are many conditions that are improved by catnip including inflammation, colds and flus, insomnia, anxiety and stress. Catnip aids in healthy digestion and is recommended by naturopathic practitioners to be taken after meals or for an upset stomach, as it helps to soothe stomach irritation and decrease gas and bloating.

How Can I Take Catnip?

One popular method for consuming catnip is as a tea; however, it can also be found in capsules, as a tincture or mixed in with formulas made to ease digestion or aid in relaxation. Even children can be given catnip tea as a fever relief.

Cautions & Considerations of Herbal Supplements

Catnip should not be used in pregnancy because it may lead to miscarriage. Due to catnip’s mild sedating action it may increase the effect of some anti-anxiety or sleep inducing medications.

Chamomile is a well-known herb among the general population. It is in the same plant family as ragweed and offers soothing health benefits. Its mild, pleasant taste makes it a favourite tea for soothing digestion and nerves. 

Top Health Benefits & Uses For Chamomile

Considering chamomile's sedative, anti-inflammatory and spasmolytic properties, it's no wonder it has long been used in medicinal practices. It is often used to help arthritis, insomnia, anxiety, muscle spasms, digestive upsets, diarrhea, headaches and pain. 

One component of chamomile, azulene, has been shown to decrease the release of histamine and serotonin in tissues. Serotonin and histamine promote inflammation by attracting immune cells to the area and by increasing the permeability of blood vessels so that more fluid goes into the area.

Popular Formats For Chamomile Supplements

Chamomile tea or tincture can be gargled to help prevent infection and heal mouth or gum abrasions. It can also be applied topically to wounds, burns and acne for the same purpose. Chamomile has been traditionally used as a tonic for the uterus, specifically to relieve menstrual cramps.

Dried chamomile flowers are commonly made into tea. Chamomile can also be purchased in capsules or as a tincture. Standardized preparations are available and assure the consumer that the proper plant, and usually, some of an active ingredient is present. Chamomile may be found in formulas for soothing the digestive tract or relaxing the mind and body.

Cautions & Important Considerations

Chamomile is in the same plant family as ragweed therefore individuals with ragweed allergies should not use chamomile. Also, prolonged use of chamomile may lead to sensitization to ragweed. Do not use chamomile while you are pregnant or nursing. Theoretically, chamomile may cause drowsiness and should not be taken when performing tasks that require alertness and chamomile may increase the effect of sedative medications. Although both of these contraindications have never been proven clinically, caution should be observed.

Supporting digestive health is an important part of overall health and well-being. With modern day stress and diets impacting how efficiently your body functions, natural remedies are becoming more popular due to their gentle yet effective approach. Your body has effective ways of dealing with toxins and waste products, but often times these pathways are not working up to speed or become blocked. As a result, natural colon cleansing remedies are being sought out as part of a holistic approach to overall health.

Let us help you explore simple, supportive strategies to get you feeling your best by optimizing your digestive wellness.

What is Colon Cleansing?

Cleansing our body in this sense is called detoxification. Detoxification is often focused on one or several organs like the kidneys, bowel, lungs, liver and skin and consists of dietary, physical and supplemental interventions. If you are interested in reading about heavy metal toxicity, please see the article on mercury toxicity. In homeopathy, cellular cleansing is referred to as homotoxicology, and if you are interested, please see a health care professional. This article’s focus will be on the major organs of detoxification.

General detoxification guidelines are given here. Then, specific interventions for each organ will be examined.

What Are Natural Colon Cleansing Remedies?

Colon Cleansing Dietary Tips

Your body needs a variety of vitamins, minerals, and other molecules so that it can process and excrete toxins. It is important for you to help your body by giving it a variety of fresh and nutritious foods. These suggestions are intended as a guide. Do not consume any food that you are sensitive to even if it is listed here.

Avoid: packaged or fast foods, coffee, black tea, chocolate, alcohol, white sugar, salt, condiments, tobacco, dairy products, fried food, preservatives or artificial sweeteners.

Consume: 2L of filtered water daily, herbal teas and 100% pure fruit juices. Eat fresh or steamed fruits and vegetables, whole grains, lean meats, fish, soy products, nuts, seeds, cold-pressed vegetable oils and spices. Drink a glass of warm water with the juice of half a lemon each morning. This simple act will regulate bowel and liver function.

Fasting & Natural Colon Cleansing Supplement Remedies

Fasting has been performed for hundreds, if not thousands, of years as a treatment for many physical conditions. Restricting food intake allows the body to redirect much of its energy away from digestion to focus on cellular regeneration and detoxification. As fat stores are mobilized, hidden toxins are released and can be processed by the body. Fasting is usually done for a period of three to ten days. Shorter durations cleanse the body, while longer durations both cleanse and heal the body.

Prepare for fasting by eating only raw fruits and veggies for two days. During the fast, consume at least 2L of steam-distilled water each day along with diluted fruit and vegetable juices. Up to 2 cups of herbal tea can also be added. Come out of fasting by eating raw fruits and vegetables for another two days. The use of supplements during fasting is up to the individual. If you suffer from blood sugar problems, include a protein supplement in your fasting regimen.

Recommended juices: lemon, apple, beet, cabbage, carrot, celery, cranberry, grape, green drinks.

Recommended herbal teas: alfalfa, burdock, chamomile, dandelion, echinacea, milk thistle, pau d’arco, peppermint, red clover, rose hips, slippery elm.

Physical Therapies & Lifestyle Tips

Moderate physical exercise increases circulation and helps the body to eliminate toxins. Reduce your stress level because stress is an additional burden on the organs of detoxification. Brush your skin daily (towards the heart) with a natural fibre brush. This stimulates the immune system and increases circulation.

At the end of your shower, alternate several rounds of hot and cold water (30-second to 1-minute intervals), always ending with cold. This hydrotherapy treatment increases the immune system and aids in detoxification.

Sauna treatments will also increase the effectiveness of detoxification, but make sure to increase your fluid intake to avoid dehydration.

Bowel Cleansing

Cleansing of the colon itself is important, but colon function is also important when you are cleansing any other organ.

Follow the general guidelines for detoxification and consider the appropriateness of a fast. The following supplements can be used during colon cleansing. Adult doses are given.

Important Information For Natural Colon Cleansing Remedies

Cleansing can result in worsening of symptoms or an alteration of medication levels and is not safe for some individuals. Consult a health care professional before detoxifying. You may experience some of the following symptoms during cleansing: flu-like symptoms, fatigue, irritability, headache, diarrhea, loose stools or food cravings. These are signs that your body is mobilizing toxins. They will diminish in severity as the cleanse progresses. Taking in sufficient water and doing the physical therapies listed below will help your body to excrete these toxins.

Digestive discomfort, like constipation, can majorly impact how you feel day to day, affecting everything from energy levels to mood. When things aren't moving as they should, it can be painful. It's often a sign that your body needs a little extra support. Many people are turning to natural constipation remedies to gently restore balance and promote regularity.

If you're looking to explore simple yet effective ways to prevent and support constipation, so you can feel lighter and more energized, keep reading.

What is Constipation?

Constipation is not a disease in itself, but it is a symptom of another problem. It is defined as difficulty in passing stool or the infrequent passage of stool. The resulting stool may cause pain and bleeding as it passes, because it is so hard and dry. Constipation is very unhealthy because it impedes the ability of your body to release toxins. Most cases of constipation can be improved with lifestyle and diet changes. If those changes do not seem to help, then a further investigation should be performed to rule out more serious pathology.

What Are Natural & Conventional Constipation Remedies?

Natural and conventional remedies for constipation involve the use of laxatives. But remember, just because a laxative is natural does not mean that you cannot become dependent on it.

Increased Fibre

Bulk-forming agents increase the bulk and water content of stool. They are the only laxatives that are safe to use every day. Psyllium, bran, flaxseeds, apple pectin and chicory root are examples of natural bulk formers.

Stool Softeners

Stool softeners soften fecal matter so that it passes more easily. Pharmaceutical stool softeners, like mineral oil and docusate sodium, should not be taken daily because they can decrease vitamin absorption, alter drug concentrations and cause liver damage. Natural stool softeners are cold-pressed oils. They also provide essential fatty acids for the health of the intestinal cells.

Osmotic Remedies

Osmotic agents pull more water into the intestine to stimulate bowel movements. They can cause dependency with repeated use. Examples are magnesium, milk of magnesia, Epsom salts and sorbitol.

Stimulating Laxatives

Stimulant laxatives irritate the intestine to cause a bowel movement. They can cause damage and dependency with repeated usage. Natural and pharmaceutical examples are bisacodyl, senna, cascara sagrada and castor oil.

Lifestyle Tips

Lifestyle changes to help with constipation include regular exercise and stress reduction. Never suppress the urge to defecate. Do not strain to pass stool because it can contribute to hemorrhoid formation.

Minimize straining by ensuring that your thighs are parallel to the floor when sitting on the toilet. Use a footstool if necessary.

Tackling the emotional aspects of constipation should also be undertaken. It can sometimes reflect the inability to “let go” of certain things that have happened in a person’s life. Sometimes this emotional connection can even go back to trauma in childhood. Abdominal massage and hydrotherapy can help regulate bowel movements.

Natural Remedies To Prevent Constipation

Some ways you can ease the symptoms of and prevent and treat constipation are: take a close look at your diet and try to identify irritating substances, drink 8-10 8oz glasses of water per day, try a cleanse specifically made for the colon which can clean the colon of any build-up and improve its functioning, get enough fibre by eating a high-fibre and low-fat diet, stimulate the digestive tract in the morning with a glass of warm water and lemon and be sure to consume vegetables, figs, prunes, whole grains and fresh fruits with skins. Some foods to avoid include spicy foods, salt, coffee, processed foods, dairy, fats, and alcohol.

Living with ongoing digestive challenges, like Crohn's Disease, can be physically and mentally exhausting, especially if symptoms fluctuate and impact your daily life. Finding the right combination of nutrition, lifestyle support, and targeted solutions is key to maintaining balance and feeling your best. Alongside medical care, many people use Crohn's supplements to help support gut health, manage inflammation, and promote digestive well-being.

What is Crohn's Disease?

Crohn's Disease generally involves inflammation of the small intestine, but it can affect any part of the digestive tract, along the entire tube from the mouth to the anus. It is one of the two main diseases covered under the term "Inflammatory Bowel Disease" (IBD). The gold standard diagnosis of Crohn's requires a colonoscopy, in which "skip lesions" are seen. These are deep ulcerations of the intestine that affect its entire thickness. As these ulcerations heal, they are replaced with scar tissue, which can lead to a number of complications.

What Are The Signs and Symptoms of Crohn's Disease?

Crohn's has symptoms that are very similar to colitis, including bouts of abdominal pain, cramping, diarrhea, bleeding and mucous in the stools as well as vomiting. These times of "flare" can be debilitating due to pain and the frequent need to visit the washroom. They can also involve symptoms that aren't directly associated with the gut, such as: fever, arthritis, skin rashes, fatigue, joint aches, and difficulty concentrating. Diagnosis of Crohn's disease must rule out other causes of cramping and diarrhea, including acute infections, colitis, and Irritable Bowel Syndrome (IBS).

What Causes Crohn's Disease?

There is no well-established cause for Crohn's disease, although theories still abound. One possible underlying cause of Crohn's disease may be an autoimmune reaction. This is when the body's immune system accidentally attacks its own cells. Other causes include low dietary fibre, high dietary sugar and refined carbohydrate intake, food allergies, stress, unresolved emotional conflicts, parasitic infection and antibiotic use. Also, smokers are twice as likely to be affected as non-smokers.

Complications of Crohn's Disease

Because the inflammation of Crohn's involves the entire thickness of the digestive lining, it can cause holes to form in the intestine, which can then create fistulas (improper connections) between the digestive tract and other organs. This can create any number of problems, including anemia, intestinal blockage, and organ damage. The scar tissue formed by healing the full-thickness ulcers can also cause constrictions in the intestines known as "strictures" that can prevent the proper flow of food and feces through the digestive tract. These regions of scarring cannot absorb nutrients or water like the normal digestive tract, which eventually results in weight loss and nutrient deficiencies as well.

Conventional Treatment Options For Crohn's

Conventional treatment of Crohn's disease involves the use of anti-inflammatory and immunosuppressant medications. Although these medications decrease the symptoms, they do not address the root cause of the problem. They may also contribute to nutrient deficiencies.

Signs of nutrient deficiencies can include: clouded thinking, dizziness, hair loss, brittle hair and nails, flaking skin, and fatigue. Some medications have side effects associated with suppression of the immune system, such as increased risk of bacterial and viral infections.

Diet & Lifestyle

The best and only way to relieve symptoms of Crohn’s disease is by making alterations to your diet. You can start with a digestive cleanse, like a liquid diet, consisting of healthy fruit and vegetable juices. It’s important that these are alkalinizing juices such as grape, carrot, apple and pineapple. The diet should at least be a low residue diet. This cleanse will also allow you to eliminate processed and refined foods, as well as any foods you are sensitive to. After the initial cleansing period, you can begin to add foods back into your diet – focus on including water-soluble fibre, vitamins and minerals found in complex carbohydrates. Drinking plenty of water will help to flush the intestines.

Consume fermented products like yogurt, kefir, quark, buttermilk, natural cheeses, tempeh, saurkraut to replenish the friendly bacteria that assist with nutrient digestion. If dairy is a sensitivity, avoid fermented dairy as well.

Food to consume: predominantly vegetarian diet, raw vegetables and fruits, whole grains, brown rice, potatoes, carrots, turnips, soy products and green drinks. Use water-soluble fibres like chicory root, oat bran or apple pectin. Broil or bake fish and meats instead of frying. Steam vegetables lightly.

Mental-Emotional Connection

Many Crohn's sufferers will mention stress, worry, and mental-emotional connection to their symptoms. Tackling the emotional aspects of colitis should also be a priority. Reducing stress and increasing exercise promotes proper bowel functioning. Abdominal massage and hydrotherapy can be helpful in the healing stages of colitis.

Key Supplements for Crohn's Disease

There exists a wide variety of supplements that can benefit Crohn's patients. It is very important to time them appropriately. Supplements that are beneficial during remission can be problematic during a flare. In general, treatments targeted at reducing Leaky Gut can also significantly help to reduce colitis flares. See below for a step-by-step guide on repairing the gut lining.

Crohn's Supplements That Reduce Inflammation

There are a number of supplements that can reduce gut inflammation, but some of the best are:

Fish Oil
This oil is rich in omega 3 fatty acids and has been shown to reduce inflammation, improve mood, thin the blood, and reduce blood pressure.

Boswellia
This herb is renowned for its ability to reduce systemic inflammation in the body. Although it has been most thoroughly researched for the treatment of arthritis, its use can be expanded to other inflammatory conditions.

Curcumin
Another herb that has been established for its anti-inflammatory properties, curcumin (turmeric) can be added to your cooking or supplemented directly as a great way to reduce any inflammation in your gut.

Crohn's Supplements That Heal the Gut

There are a number of supplements that can help to reduce inflammation and speed the healing of the gut lining.

L-Glutamine
This amino acid can be considered the single most important supplement for restoring the integrity of the gut lining. It is a major food source for the enterocytes, and providing food allows them to replicate and heal regions of damage.

DGL (Deglycyrrhizinated Licorice)
Licorice is a soothing and healing herb that can soothe the intestinal lining directly and also acts to regulate the immune system and help calm any ongoing inflammation.

Demulcents
This class of herbs coat and protect the intestinal lining from any further damage. By protecting the lining, they give the enterocytes time to heal. Some examples are marshmallow and slippery elm.

Crohn's Prevention Supplements

Once the gut has been repaired, it is important to help it maintain its integrity after this intensive healing regimen. One important means of doing this is by supplementing with a probiotic. Probiotics help the body to properly digest food, and also protect against colonization with "bad" bacteria and yeast. They can also help to reduce the immune response to gut contents, and thus help to keep the immune system in check. 

In addition to preventative supplementation, diet and lifestyle changes are essential to maintaining periods of remission for as long as possible. Reducing or better coping with stress, eating well, and exercising are all essential to maintaining health in those suffering from Crohn's.

Glycyrrhiza glabra (DGL) is a plant commonly known as liquorice, whose root has been used for flavouring and as medicine for centuries. Extracts of this plant are an adaptogen and a demulcent.

DGL does not have most of the adaptogenic (anti-stress) and hormonal properties of licorice but is a much safer demulcent to soothe and protect mucous membranes.

What is DGL and Why Is It Used?

Licorice is an extremely good demulcent, as it coats mucous membranes while promoting the natural secretion of mucous to further soothe and protect. It can be used for many gastrointestinal disorders and is particularly useful for mucous membrane irritation such as gastric, peptic, or mouth ulcers, GERD (gastroesophageal reflux disorder), and IBS (irritable bowel syndrome). Prolonged use and/or high doses of licorice can lead to lowered potassium levels and increased blood pressure because of the constituent glycyrrhizin (glycyrrhizic acid). DGL stands for deglycyrrhizinated licorice, or licorice in which the glycyrrhizin is removed during processing to eliminate the side effects that may occur with licorice use. This is particularly beneficial in individuals already suffering from high blood pressure, heart or kidney disease, and when longer-term use of licorice is required.

Top Health Benefits of DGL Supplements

Benefits For Ulcers

Taking licorice has been shown to protect the lining of the stomach and intestines from ulceration, both directly, and by stimulating the production of the body's own mucous. This protection prevents further injury by stomach acid or other irritating factors and gives the body a chance to heal. In the case of peptic ulcers, DGL has also been shown to inhibit the growth of H. pylori, the intestinal bacteria responsible for most peptic ulcers. It may also inhibit damaging gastric acid secretion. Gargling with DGL has been shown to relieve the pain of mouth ulcers as well.

DGL and IBS

Irritable bowel syndrome involves painful cramping, and often alternations of diarrhea and constipation. Multi-herbal preparations containing DGL and other demulcent herbs have been shown to significantly reduce the symptoms of irritable bowel syndrome (IBS).

DGL and GERD or Heartburn

Gastroesophageal reflux disorder (GERD) involves a malfunction of the lower esophageal sphincter that allows the splashing of stomach acid up the esophagus, resulting in pain and inflammation (heartburn). Recent research has implicated H. pylori infection with many cases of GERD. DGL can be used to treat GERD as it soothes and protects the esophageal lining, and can fight any H. pylori infection. It may also inhibit gastric acid secretion, and thus reduce the acid available to splash up the esophagus. Through these effects, GDL helps to relieve pain immediately and protect against future tissue damage by coating the tissues.

Shopping For & Taking DGL Supplements

DGL licorice is found as chewable tablets or solid extract. This supplement must be mixed with an enzyme called amylase to "activate" it. Our bodies release the most amylase in our saliva (although some are released in our digestive tract), so chewable formulas may be preferable to get the full dose and to have it completely released early in the digestive tract. It should be taken 1 hour before, or 2 hours after meals (on an empty stomach).

Important Information

DGL licorice is deglycyrrhizinated and therefore does not alter blood pressure, kidney function or hormone levels. It must not be taken with nitrofurantoin.

The definition of diarrhea is having three or more loose or liquid bowel movements per day. This uncomfortable condition has affected each and every one of us at some time or another. In fact, diarrhea is actually a symptom of a larger problem, and it can be triggered by a wide variety of causes. The cause of each case can be determined by any combination of stool testing, physical exam, and colonoscopy. Discover natural diarrhea support and new ways to help your digestive health.

What Causes Diarrhea?

There are a number of different types of diarrhea, and each may require slightly different approaches to treatment.

Malabsorption

If the intestines are not absorbing nutrients, minerals and sugars properly, then they will draw water out of tissues inside of the gastrointestinal tract, which causes loose, watery stools. The name for this process is called osmotic diarrhea since the water is collected by osmosis. Diseases such as Celiac disease and pancreatic disease can encourage this, as well as food sensitivities and laxatives. Food intolerance is a common culprit, as the body will be lacking in required digestive enzymes. The excessive intake of certain vitamins and minerals can also lead to diarrhea.

Infectious Diarrhea

There is a wide variety of microorganisms, viruses, and parasites in the digestive tract that can cause diarrhea.  The most common causes of infectious diarrhea in North America are: E. coli, Salmonella, Giardia, and rotavirus. When it affects those travelling, the condition is called Traveller’s diarrhea. Some infectious pathogens secrete toxins that trigger an osmotic effect like that of malabsorption. Others directly irritate the lining of the digestive tract, causing an immune response and local damage. This can cause the leaking of fluid from the lining of the GI tract, which can further loosen the stool.

Inflammatory Bowel Disease (IBD)

When the digestive tract becomes inflamed, due to autoimmune activity, the cells lining the intestines can become damaged and can leak protein-rich fluid that acts as an osmotic draw for water. At the same time, the migration of immune cells into the area will cause inflammation, the formation of mucous (pus) and the leaking of blood into the digestive tract. This can cause further irritation and increased digestive motility.

Irritable Bowel Syndrome (IBS)

The cause of irritable bowel syndrome (IBS) is not yet known, but it causes alternating bouts of constipation and diarrhea.  In this condition, the bowel spasms painfully and occasionally, and mucous can be seen in the stools. It is considered a functional bowel disorder.

Increased Motility

Some cases of diarrhea are caused by an increase in the contractions of the intestinal walls.  This speeds the movement of the food through the digestive tract such that it cannot be fully digested, nor the nutrients properly absorbed. This results in loose stools with undigested food present. This cause is often present in conjunction with the other causes in this list.

What Are The Side Effects of Diarrhea?

Because loose stools drain water from the body, diarrhea can quickly cause dehydration and electrolyte distrubances. The most commonly lost electrolytes are salts and zinc. It is extremely important to ensure adequate water intake during periods of diarrhea to prevent dehydration. Signs of dehydration are: thirst, dizziness, dark or absent urine, sallow complexion, and loss of elasticity in the skin.

Natural And Conventional Treatments for Diarrhea

It is generally recommended to try to promote continued eating whenever possible during diarrhea to help speed the return to normal GI motility. Foods that are easier on the digestive system include soft, bland foods like plain rice, boiled potatoes, toast, crackers, cooked carrots, and broths. Avoid dairy and spicy food as well as those containing grease or large amounts of fibre, particularly insoluble fibre, as they can be difficult to digest. Drinking adequate fluids is also essential. A homemade electrolyte solution can be made and ingested as frequently as possible.

Conventional Treatment

Most cases of diarrhea are treated with over-the-counter medicines like Imodium, Pepto-Bismol, and Kaopectate. Those with blood and pus in their stool or those with a fever should not use these treatments, as these are the signs of infection, and the diarrhea should be allowed to continue to help flush the infection. Some cases of diarrhea are treated with anti-motility agents or antibiotics. In general, diarrhea tends to resolve itself in a few days with or without treatment.

When to seek medical attention

•Symptoms continue for longer than 2 days
•Accompanied by severe pain
•Fever of 102oF (39oC) or higher
•Stools containing pus or blood
•Black tarry stools
•Prolonged dehydration

Natural Diarrhea Support Options

Soluble Fibre

Although high doses of fibre should be avoided during bouts of diarrhea, some soluble fibre can often be beneficial for prolonged cases of non-infectious diarrhea to help bind excess nutrients or minerals and prevent them from drawing water into the intestines. This helps to bulk the stool and slow transit time. Apple pectin is a great source of soluble fibre.

Probiotics

Lack of protective flora in the gastrointestinal tract can leave the body open to possible infection. Also, prolonged diarrhea can often deplete the naturally occurring symbiotic microorganisms in our gut. Supplementation with probiotics can help to reverse this effect and protect against future infection.

Oregano Oil

Oregano is a strong essential oil that fights harmful microbes, viruses, and parasites. This supplement can be used to directly kill infections and help to reduce certain cases of infectious diarrhea.

Bentonite Clay

Clay supplements can bind toxins and help to bulk the stools and reduce the symptoms of diarrhea.  Like fibre, this should only be used if the diarrhea is non-infectious.

Zinc

Supplementation of zinc is extremely beneficial in cases of diarrhea, as depletion is common. This is especially helpful in children suffering from prolonged diarrhea.

Once the diarrhea has resolved, see our Leaky Gut article for ideas on how to repair the lining of your digestive tract.

Digestive bitters are some of the oldest medicines in a number of different cultures around the world. There are a large number of bitters available, and each has additional health benefits that are unique to the herb in question. In general, digestive bitters can promote healthy appetite and digestion, as well as reduce a number of symptoms of poor digestion such as: gas, bloating, diarrhea, constipation and heartburn.

How Do Digestive Bitters Work?

Digestive bitters are herbs that have constituents that taste exactly how the name implies. This bitter taste stimulates certain receptors in the mouth, located on our taste buds. Once the receptors are stimulated, it causes a signal to be sent to the brain that activates all digestive functions at once. First, salivation increases, flooding the mouth with saliva. Then, this signal also causes increased stomach acid production, and stimulates the stomach to begin its digestive motions. This results in the movement of any gas inside, and creates the all-to-familiar rumbling in your stomach and sensation of hunger. After stimulating these early digestive functions, the brain also signals the release of bile and pancreatic juices, into the small intestine. These allow for the proper digestion of fat, carbohydrate and protein.

Digestive Bitters Health Benefits

Improved Digestion

Because digestive bitters help to promote healthy digestion, they can help treat a number of problems associated with sluggish digestion including: incomplete protein digestion, fatty stools, gas, bloating, and constipation. Sufficient stomach acid is required for proper protein digestion, and proper absorption of B12 and iron. Anemia (pale skin, dizziness, and fatigue), and ridges in the nails are common signs of insufficient stomach acid (hypochlorhydria). Digestive enzymes properly break down all of our food and insufficient amounts leaves undigested food in our guts that our gut bacteria digest instead, creating gas and toxins that can cause bloating, and constipation or diarrhea.

Increased Bile Release

They also promote increased secretion of bile from the liver, thus helping the liver to flush out excess waste such as cholesterol and toxins. This can also help to flush the gallbladder and reduce the risk of developing gallstones. Many bitter herbs are also able to help fight infections and kill parasites and can be used in formulas to help prevent and treat infection. Individual bitter herbs may have additional benefits unique to their constituents. For more information on each herb, please click the links below.

Herbs That Act As Digestive Bitters

There are a large number of herbs with bitter properties that can act as digestive bitters. Some of the most well known, and widely used digestive bitters are listed below:

• Artichoke The fibre known as inulin is found in globe artichoke, which can act as an excellent food source for probiotics to help protect the gut. Artichoke has also been found to act as a digestive bitter, and help to protect the liver and lower blood cholesterol levels.

• Burdock An herb that can help to restore the body to its proper functioning, Burdock is a blood purifier, digestive bitter, antimicrobial, and more.

• Dandelion The roots and leaves of dandelion both have health benefits, but it is the roots that provide digestive benefits and bitter properties. The leaves can act to cleanse the urinary tract.

• Gentian This herb contains a constituent that may be the most bitter-tasting compound known to date. It is well established as a bitter herb that is excellent at stimulating digestion and can also help to fight infection.

• Goldenseal Berberines are found in high concentration in this herb that is also known as the "king of the mucous membranes". Goldenseal is a potent bitter that is also an effective antimicrobial that can treat a number of infections and bowel conditions.

• Wormwood Although this herb is best known for its traditional use in the spirit absinthe, it is also used to help treat parasite infections and to promote healthy digestion.

• Yarrow Originally used to stop the bleeding of battle wounds, it can also be used as a sedative, anti-inflammatory, digestive bitter, antispasmodic and tonic. It has been shown to help regulate female hormones, slow bleeding, prevent infection, and support healthy cells.

Digestive Bitter Supplements: Combination Formulas

There are a number of bitter combination formulas that have different combinations of the above herbs and/or other bitter herbs. Many of these are based on long traditions in the region of their production. One particularly common example of this is Swedish Bitters, which is a digestive and general tonic that has been used for hundreds of years. There are also a number of cultures that offer bitter digestif liqueurs traditionally taken after a meal. There are also many liver formulas created using digestive bitters, as many of these herbs cross over to have liver-cleansing properties as well.

How Can I Take Bitters?

It is the taste of the herbs that triggers the response from the brain causing increased secretion of digestive juices. Thus, in order to help with digestion, bitter herbs must be tasted, like when you take them in a tincture, liqueur, or tea. Encapsulated herbs are swallowed, thus bypassing the taste buds, and will not stimulate digestion. Bitter herbs can often be found in digestion and liver formulas, as well as formulas for weight loss and constipation.

Digestive health plays a foundational role in overall wellness, influencing everything from nutrient absorption and energy levels to immunity and mood. When your digestive system is functioning optimally, your entire body benefits, but when it's out of balance, it can affect how you feel day to day.

With modern diets, stress, and lifestyle factors impacting gut function, supporting digestive health has become more important than ever.

Understanding The Digestive Process

The digestive process takes food material, breaks it down into absorbable pieces and transports it into the body. It is a complex process, involving many organs. Digestion begins with the scent of food stimulating the secretion of saliva. When food enters the mouth, enzymes in the saliva begin to break it down. Chewing physically breaks down food pieces and stimulates saliva production. The mucus membranes of the mouth can absorb some nutrients.

Swallowed food travels down the esophagus and into the stomach. The stomach uses muscular contractions to mix the food with digestive enzymes and hydrochloric acid. High acid levels kill germs that may be in the food.  Food stays in the stomach longer if it contains more fat and shorter if it contains more sugar.

The small intestine attaches to the stomach. Near its beginning, ducts from the liver and pancreas release digestive juices. Nutrients are absorbed through the thin intestinal wall and transported via the bloodstream to where they are needed. The remainder of the food is pushed through into the large intestine, where water is absorbed. The remaining food is compacted and prepared for excretion as stool.

The liver produces bile, which metabolizes fats and proteins. It also takes the toxic material from food substances, like medications, alcohol, and hormones, and processes them to make them harmless. The liver produces factors for blood clotting and the immune system. The gallbladder is a storage area for bile from the liver. The pancreas manufactures enzymes and hormones, like insulin. Insulin allows cells to take in sugar to burn as fuel.

What Can Affect Digestive Health?

Dietary Habits

Digestive disorders can be influenced by foods and other substances we ingest and our lifestyle. Water and fibre intake are important for healthy, regular bowel movements since we need them to add bulk to our stool. Foods that are highly processed, certain medications, tobacco and alcohol cause the body trouble as they are hard to break down and damage organs like our liver and pancreas. The digestive lining may also become damaged while the body works extra hard to digest these, especially processed foods. Since processed foods are deficient in nutrients, the body also becomes depleted in fuel, and it needs to work extra hard.

Lifestyle Habits

Stress, anxiety and other emotional concerns put our nervous system in an excited state.  Our digestive processes are only fully functional when our nervous system is relaxed. Sedentary lifestyles decrease movement throughout the digestive tract. As our transit time slows, there is more opportunity for the resorption of processed toxins from our food and greater chance of microbial overgrowth. Slow transit time also dries the stool and makes it more difficult to pass. Our body is designed so that each time we eat a meal, we have a bowel movement.  Many individuals can be considered constipated and have bowel movements less than once daily.

Healthy Gut Bacteria

Some of the most important players in digestion are not part of our own body. Friendly intestinal bacteria, often called probiotics, are an essential part of digestion. They break down food particles, manufacture vitamins and prevent the infection of the tract with other microbes.

Each bowel movement actually contains millions of these friendly bacteria; they are in a constant state of renewal. Many concerns like indigestion, gas, bloating and constipation can be due to an imbalance of the intestinal bacteria. It is easy to upset this balance by improper diet or taking medications like antibiotics.

Oral Health

The health of our teeth and gums is often overlooked as a factor in digestive concerns. Problems in the mouth can lead to malnutrition when foods are avoided due to pain or the inability to chew them correctly. To maintain dental health:

• Use proper dental hygiene, including regular tooth brushing, flossing and dental visits.
• Avoid all refined sugars, sticky foods, smoking, carbonated beverages and chewable vitamin C tablets.
• Eat raw, crunchy foods, like apples and carrots, and drink unsweetened cranberry juice because they have plaque-fighting properties.

Digestive Health Concerns

The stomach can be afflicted with several common digestive concerns. Indigestion is caused by an inability to break down and absorb food. It is usually directly related to the type of food eaten and poor eating habits. Chronic indigestion may be related to a lack of bile, stomach acid and enzymes, or food sensitivities. Gastric and peptic ulcers are erosions of the mucus membrane that lines the stomach and upper intestine. Excess digestive juices, deficient digestive juices, bacteria, poor diet, caffeine, alcohol, tobacco, anti-inflammatory medication, cortisone and stress can cause ulcers. Hiatal hernias are a bulge of stomach tissue that has gone through the diaphragm and sits around the esophagus. It is associated with poor eating habits, obesity and the use of estrogen medications.

Tips To Protect Stomach Health

Optimize the health and functioning of your stomach by:

• Cooking all foods well and eating small, frequent meals in a comfortable environment.
• Eat slowly to avoid swallowing excess air.  Do not drink liquids while eating because it dilutes digestive juices.
• Eliminate all processed and refined foods from the diet. Other foods that irritate the stomach are alcohol, coffee, tea, colas, tobacco, aspirin, ibuprofen and spicy foods.
• For ulcers, eat soothing foods that produce a protective coating over the digestive tract, for example, ground flaxseed, yogurt, porridge and congee.

Tips To Support Intestinal Health

One can eat the most nutritious food, but if the intestinal membrane is not in good working order, the body will not be able to absorb the nutrients. Diverticulitis occurs when the intestinal muscle tissue weakens, forms pouches and becomes inflamed. Crohn’s Disease is an inflammation of the small intestine, but it can also affect the mouth and stomach. Ulcerative colitis occurs when small ulcers develop on the mucous lining of the large intestine. Irritable bowel syndrome mimics Crohn’s disease and ulcerative colitis but does not cause visible lesions in the bowel. Support the intestine by:

• Undertake regular bowel detoxification with a juice fast and supplementation.
• Increasing dietary fibre intake.  Eat lots of vegetables, fruits and legumes.  Use inulin, apple pectin and oat bran as daily fibre sources.
• Drinking lots of filtered water to regulate bowel movements.
• Eliminating all processed and refined foods from the diet. Also, avoid any food to which you are sensitive.
• Reducing stress and increasing exercise, which promotes proper bowel functioning.

Liver & Gallbladder Support Tips

Toxins, microbes or other medical conditions can compromise pancreatic and liver function. Diabetes occurs when a person’s pancreas is unable to produce enough insulin to metabolize the amount of sugar that they are ingesting. A diet high in refined carbohydrates and nutrient deficiency are large contributing factors to “age onset diabetes”, as it is often called; excess body weight, lack of exercise, and heredity also often play significant roles when a person develops diabetes. Hepatitis is an inflammation of the liver that is caused by the hepatitis virus, medications or toxins. Gallstones are precipitates, made mostly of cholesterol, that form as a result of a lack of fibre, excess cholesterol, decreased liver function, lack of bile and lack of bile movement. Functioning of the digestive glands can be optimized using natural treatments such as:

• Undertaking regular liver and gallbladder detoxification. Drink warm water and lemon juice daily as a gentle flush of the system.
• Eating bitter foods like artichoke, rhubarb and salad greens in order to stimulate the flow of digestive juices.
• Regulating blood sugar by limiting the intake of sugars and eating more protein, healthy fats and fibre.

The intestine is essentially a tube with an absorptive layer on the inside and muscles wrapping the outside that squeeze rhythmically to move food along. If the muscle layer is weakened, the inner tissue can push through it and form small outpouchings called diverticula. This condition is called diverticulosis. If these pouches become filled with fecal matter and bacteria, they can become infected and inflamed, causing the condition called diverticulitis. Learn how to support diverticulitis in case this happens to you or someone you know. 

What Causes Diverticulitis?

Many things can cause the outside muscle layer of the colon to weaken and allow the inner layer to form diverticula. Diverticulosis (the formation of the pouches) is most commonly caused by age and low dietary fibre. Insufficient fibre in the stool makes the colon have to work harder to push it along, which can cause increased pressure and eventual weakening of the muscle. Straining when passing stool and prolonged constipation can both contribute to the problem. Abusing laxatives for long periods of time can eventually cause a weakening of the muscles of the colon as well. Once the diverticula have formed, the infection that causes diverticulitis is usually the result of low dietary fibre, high dietary sugar, chronic constipation and/or intestinal infections.

What Are The Signs and Symptoms of Diverticulitis?

Although diverticulosis may not have any overt symptoms, it can present with mild cramps, bloating, and constipation. The symptoms of diverticulitis are abdominal pain and tenderness, usually in the lower left quadrant. The infection can cause fever, alternating constipation, and diarrhea, as well as painful intestinal spasms and even bleeding. It can also occasionally cause bloating and gas, nausea and vomiting, and lack of appetite.

All of the above symptoms can be seen in cases of inflammatory bowel disease (IBD) as well, so further testing is required. Diagnosis is commonly found by contrast CT scan, allowing medical doctors to see any diverticula in the colon and even inflammatory changes there as well.

Lifestyle Changes To Improve Diverticulitis

The most effective ways to alter your lifestyle for improvement of diverticulitis include reducing stress, quitting smoking and regular exercise. It’s very important to never suppress a bowel movement. If you are regularly straining to defecate, you can increase your chances of forming diverticula, so it’s important to minimize straining. When you are sitting on the toilet, ensure that your thighs are parallel to the floor or that your knees are above your hips. This position helps to ease the release of stool by opening up the passageway. If you need to, you can even use a footstool to keep your knees at a desirable height. Regulating bowel movements will be beneficial and can be assisted through abdominal massage and hydrotherapy. Also, intestinal cleansing will rid the colon of build-up and optimize its functioning.

Natural Ways To Support Diverticulitis

Diet During a Flare

Assess your diet for irritating substances that may contribute to diverticulitis. These are foods that can clog the diverticula and create a pocket of infection. Some examples are: nuts, seeds, non-leafy raw vegetables, millet, oatmeal, legumes, fruits and berries with skins or seeds, coconut, corn, and popcorn. High sugar in the diet can also promote infection by providing a rich food source for the bacteria. Drink 8-10, 8oz glasses of water each day to help soften the stool and promote proper colon function.  Start your day with a bowel-stimulating glass of warm water with lemon juice. Some practitioners will even recommend water or juice fasting to help give your colon a rest and a chance to repair itself.

Diet to Prevent Flares

Consume a low-fat and high-fibre (at least 30g a day) diet.  Include fresh fruits (with skin) and vegetables, prunes, figs, garlic and well cooked brown rice in your diet. Avoid grains, seeds, nuts, dairy products, sugar products, spicy food, fats, and processed foods. Use water-soluble fibres like chicory root, oat bran or apple pectin. Broil or bake fish and meats instead of frying.  Steam vegetables lightly. Be sure to continue drinking sufficient water.

Supplements For Diverticulitis Support

There are a wide variety of supplements that can benefit diverticulosis and diverticulitis. As mentioned above, fibre is a great way to treat diverticulosis and prevent diverticulitis. Once an infection has occurred, anti-microbial and immune boosting herbs immune-boosting herbs and nutrients can help it to resolve more quickly. Some examples are: Echinacea, Astragalus, Garlic, and Zinc. Probiotics can also provide a protective layer of good bacteria to prevent the growth of bad bacteria in the diverticula. Please see the list below for further suggestions.

Fennel seed is a gentle digestive aid that has a pleasant licorice taste and aroma. It can be used as a flavouring in baked goods and desserts. Fennel offers these health benefits due to its active ingredients, like the essential oils contained inside the seeds.

Top Medicinal Constituents Found in Fennel Seeds

There are over 28 compounds that have been identified in fennel seeds. These medicinal compounds include anethole, fenchone, methyl chavicol, and limonene, to name a few. These constituents are what give fennel its amazing health benefits. In animal and test-tube studies, they found that the organic compound anethole has antimicrobial, antiviral and anti-inflammatory properties, plus it protects against unhealthy cell growth.

Key Health Benefits of Fennel

As mentioned above, fennel is a great digestive-supporting supplement. It decreases that “heavy” feeling you get in your stomach after eating a large meal by promoting movement in the gastrointestinal tract. Ironically, it also decreases intestinal spasms when it is taken in larger quantities.

In the respiratory tract, the essential oils decrease mucus secretions and increase the activity of the little hairs that line the tract. The hairs are responsible for moving mucus out of the lungs and up to the throat where it can be expectorated.

Fennel seed is recommended by natural health practitioners for a variety of concerns including:

• Coughs
• Colds
• Allergies (Environmental)
• Indigestion and Diarrhea
• Upper Respiratory Tract Infections
• Menstrual Cramps

Different Varieties of Fennel Supplements

Fennel seeds are usually crushed or ground to release the essential oils (medicinal ingredients). They can be purchased loose, in tea bags or encapsulated. Fennel may be found in formulas for soothing the digestive tract or decreasing coughs.

Potential Side Effects & Cautions To Consider

It has been reported that fennel can lead to allergic bronchial and skin reactions but these reactions are rare. Fennel essential oil is a concentrated form of fennel. All essential oils carry an increased risk of toxicity when they are used internally and should not be given to pregnant women or children.

Dietary fibre is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibres are diverse in chemical composition and can be grouped generally by their solubility, viscosity, and fermentability, which affect how fibres are processed in the body. Furthermore, fibre and fibre supplements can be categorized as soluble or insoluble. Many people are unfamiliar with what soluble and insoluble fibres really are, and the benefits they have for our health.

Understanding The Different Kinds of Fibre

Soluble Fibre

Soluble fibre attracts water, dissolves in water and turns into a gel-like substance. The major benefit of soluble fibre is that it slows digestion, thus stabilizing blood sugar by delaying the absorption of glucose. Thus, soluble fibre plays a role in the prevention of diabetes, as well as obesity. By slowing digestion, not only do soluble fibres increase the uptake of minerals and nutrients during digestion, but they also promote satiety and help prevent overeating. Psyllium, apples, beans, dried apricots, and oat bran are all excellent sources of soluble fibre.

Insoluble Fibre

Insoluble fibre does not dissolve in water. It acts to increase stool volume, otherwise known as a bulking agent. Insoluble fibre helps to maintain regularity by increasing transit time, promoting regularity and healthy bowel contractions. Some examples of insoluble fibre include wheat, corn, rice, vegetables and beans. Insoluble fibre may help to prevent and treat haemorrhoids, varicose veins, and constipation. These fibres also help to promote the removal of toxins through the bowel, before they are given a chance to be reabsorbed into the bloodstream, wreaking havoc on the body. It is this action that gives it such an important role in the prevention of colon cancer, among many other inflammatory diseases.

Fermentable Fibre

Recently there has been some dispute about the relevance of dividing fibre into soluble and insoluble categories. As an alternative, fibre can be divided into ‘viscous’ and ‘fermentable’. Soluble fibres that are high in inulin or fructo-oligosaccharides are said to be fermentable. Friendly bacteria in the large intestine ferment these fibres. These fibres can also be called probiotics. They help to stimulate the selective growth of "good" intestinal bacteria (mainly the lactobacillus and bifidobacterium species), at the expense of "bad" bacteria. Bacteria like e-coli and clostridium species are also normal and necessary as parts of healthy gut flora, but if overgrown or unopposed, are more likely to cause infection. Another advantage of fermentable bacteria is a fatty acid called butyric acid, produced through the fermentation process and the primary fuel of the large intestine. Other short-chained fatty acids produced by the fermentation process are thought to be responsible for some of the cholesterol-lowering properties of fibre. Leeks, onion, garlic, asparagus, Jerusalem artichoke and chicory root are all high in inulin.

Viscous Fibre

Also primarily associated with soluble fibre, viscous fibres are the cholesterol-lowering specialists. These fibres are complex with bile acids, which are made by the liver from cholesterol and are necessary for the proper digestion of fats. After complexing with bile acids, these compounds are removed from circulation and in turn lower cholesterol levels.

Categories of Dietary Fibre

• Cellulose - found in bran, legumes, peas, root vegetables, cabbage family, outer covering of seeds, and apples
• Hemicellulose - found in bran and whole grains. Regulates the water content of the stool. It is used as a treatment for weight loss, constipation, detoxification and the prevention of colon cancer.
• Polyfructoses (Inulin and Oligofructans)
• Galactooligosaccharides
• Gums - found in oatmeal, barley, and legumes.
• Mucilages
• Pectins - found in apples, strawberries, and citrus fruits. Pectin slows the absorption of food after meals thereby decreasing the rate at which blood sugar enters the body. Apple pectin binds to fats and bile acids. Thus it is used to prevent gallstones and lower cholesterol. Citrus pectin has been studied for its ability to remove toxins from the body and reduce side effects from radiation therapy.
• Lignin - found in root vegetables, wheat, and fruits with edible seeds (such as strawberries). A fibre that has an affinity for fats and bile acids. It binds to these substances in the intestines and prevents their absorption or desorption into the body. Lignin is used to lower cholesterol, prevent gallstones and treat diabetes and colon cancer.
• Resistant Starches - found in ripe bananas, potatoes

How To Add Fibre Supplements To Your Daily Routine

Fibre can be added to your diet by increasing your intake of whole grains, fresh fruit and vegetables (with skin) and beans/lentils. If it is still needed, many fibre supplements are available, each with a unique mix of fibres in tablets, capsules or powder form, are available. 

Potential Cautions & Considerations

Read fibre supplements carefully because some may contain laxatives, making those preparations unsuitable for long-term use. 

The recommended intake of fibre is anywhere from 25-40 g/day, a goal that can be achieved quite easily if you know how to make the most of your diet. 2 pieces of whole-wheat toast or 3/4 cups of cooked oats have about 6 g of dietary fibre. A cup of spinach has 7 g, while 1/2 of cooked black beans have just fewer than 10 g of fibre.

It can seem strange at first to think that something you have been eating your entire life may be making you sick. This is especially true when you had a few (if any) symptoms when you were younger. Food sensitivity is a relatively new concept that the medical community has only recently begun to recognize. We are constantly learning more about how it happens and what possible causes may be.

What Are Food Sensitivities?

It is important to distinguish between food allergy, food sensitivity, and food intolerance. Although often used interchangeably, each condition involves a different process in the body. So what is the difference between them? 

A food allergy is triggered by an extreme immune response, mediated by the IgE type of antibody. This allergic response can escalate to anaphylaxis. Anaphylaxis is a severe allergic reaction. It requires emergency treatment due to restricted breathing and blood pressure drop.

Food intolerance is the inability to properly digest food due to a lack of digestive enzymes. The most common example of food intolerance is lactose intolerance. Individuals lack the lactase enzyme required to digest lactose in dairy products.

Finally, food sensitivity is a term that represents a spectrum of other (non-IgE) immune reactions triggered by the presence of certain foods in the digestive tract. Because “food sensitivity” is still a bit of an umbrella term, it is difficult to completely define its boundaries. The most common immmune response associated with food sensitivity is an IgG reaction. IgG is a G-type antibody. Some recent research also associates food sensitivity with IgA antibodies. Growing evidence shows that sensitized individuals exposed to certain food proteins develop erratic immune responses. Some responses can even trigger autoimmune disease. One severe example of this is the gluten sensitivity associated with celiac.

What Causes Food Sensitivity?

Researchers have not yet identified the exact cause of food sensitivities. Current theories suggest that reduced gut integrity and limited parasite exposure may contribute. According to the hygiene hypothesis, regular exposure to microbes and parasites helps regulate the immune system. The development of sterile home conditions, antimicrobial products, and strict cleanliness has phased out this exposure in children. Some researchers believe the parasite-fighting immune response may overreact to harmless food proteins without regular stimulation. It is possible that these two potential causes both play a role.

Immune System in the Gut

The digestive tract plays a large role in the health of our immune system, with over 70% of our body’s immune cells lining the inside of it. When a food sensitivity occurs, the immune cells in our gut respond as if the food is an invader due to their over-sensitivity to that particular product. The immune system is composed of many different immune cells as well as immune messenger molecules, called cytokines. Because of this variety, the inflammation caused from a food sensitivity can show symptoms in distant and seemingly unrelated parts of the body. See the symptoms paragraph for more information.

What Are The Symptoms of Food Sensitivities?

Food sensitivity can cause a wide variety of symptoms in the body, which often makes it difficult to diagnose at first blush. Food sensitivities can cause a wide range of symptoms because they involve complex immune system responses. Digestive symptoms commonly include gas, bloating, poor digestion, nutrient malabsorption, diarrhea, constipation, mucus, and acid reflux. Some of the most common symptoms caused by a more widespread immune reaction are: headache, fatigue, rashes, puffiness, malaise, joint and muscle aches, swelling of feet and hands, and dark circles under the eyes (“allergic shiners”).

Onset of Food Sensitivities

There are some really interesting theories as to why food sensitivity is becoming more prevalent today than in older generations. The first is simply that previously, food sensitivities went undiagnosed, and people were simply labelled as “frail” or “sickly”. The next is the hygiene hypothesis listed above. Another theory is that our current food is no longer the food of our ancestors. Because of cross-breeding and genetic modification, many of the foods that we eat today actually bear little resemblance to our natural food sources. The development of food sensitivity is not so surprising when you consider that corn may contain frog genes, and soy has had genes inserted to make it resistant to pesticides.

Most Common Food Sensitivities

It is possible to be sensitive to anything that you put in your mouth, but there are common trends seen in practice. The most common food sensitivities are:

• Dairy (symptoms may also be caused by an intolerance to lactose)
• Wheat and gluten
• Corn
• Soy
• Nightshade family of plants (tomato, potato, peppers, eggplant and tobacco)

Diagnosing A Food Sensitivity

There are a number of blood tests available on the market that you can have performed by your healthcare practitioner. These can test for IgG, IgE and IgA antibodies in the blood or IgA antibodies in the stool. They can be useful if you are completely unable to modify your diet at the moment. Unfortunately, because we do not yet fully understand how food sensitivities occur, these tests merely give us a direction to look, and do not provide us with complete answers. Some people with antibodies to a food will not show a reaction, while those with none will react strongly.

Note from Dr. Katy: In my clinical experience, I have found that the best way to discover your food sensitivities (if any) is to ask your body directly. It will be able to tell you exactly what foods cause which symptoms. Sadly, your body can’t talk, but if you set up the conditions with an elimination diet, it will clearly show you what’s going on.

Elimination Diet

In order to clearly identify which foods are triggering what symptoms, we must first give our immune system a chance to cool off and settle down. We do this by eating a hypoallergenic diet free from common allergens for 3-6 weeks (or more, depending on the severity of symptoms). If your symptoms do not improve at all after 6 weeks, it is unlikely that you are suffering from sensitivity to the foods you have removed. You may be reacting to foods on the safe list, or you may not have a food sensitivity at all. There are a number of resources online for doing your own elimination diet, or you can contact your naturopath for more information. After 3 weeks (or once your symptoms have resolved), you begin to reintroduce one food at a time in a controlled manner and journal your body’s response. Foods that cause reactions are listed with the type of problem created, so after a few more weeks, you will have a complete understanding of what foods cause you problems.

Managing Food Sensitivities

Unfortunately, with food sensitivities, there is no magic pill. The only way to ensure your symptoms stop is to completely avoid the offending food. This will give the immune system a chance to cool down and stop the symptoms. Ultimately, once you know what foods cause which symptoms, you can decide what you are willing to tolerate and what you are not. It seems overwhelming at first to completely modify your diet, but in my experience, most people feel so much better off of the offending foods that they laugh at the thought of ever eating them again.

New Research

There is evidence that after eliminating food sensitivities for at least a year (maybe several), some people can begin to reintroduce the food on a 4-day rotation without relapse. This means that they can once again eat the food, but cannot have it more than once every 4 days. Whether or not you can do this will be entirely trial and error. Ultimately, trust your body! Your symptoms will tell you what you can and cannot get away with. Ultimately, living without the symptoms of food sensitivity makes all of the hard work worthwhile.

A balanced gut flora helps to promote healthy absorption and digestion, and significantly improves and regulates your immune function. What many people do not know is that FOS, or 'prebiotics', can help to naturally increase your production of 'healthy bacteria', no live cells required.

What Are Prebiotics?

Prebiotics are defined based on 3 criteria

1) The (food)source must be non-digestable and resistant to gastric acidity, hydrolysis by intestinal digestive enzymes, and gastrointestinal absorption.

2) It must be fermentable.

3) It should, in a selective way, stimulate growth and/or metabolic activity of intestinal bacteria, which it does at the expense of pathogenic bacteria.

Top Prebiotics: FOS, Inulin & Oligofructose

Two specific fructooligosaccharides (FOS), inulin and oligofructose, are considered by Marcel Roberfroid, the man who both discovered and named prebiotics in 1995, to be the only sources to fully meet his definition of prebiotics.

What Foods Contain Prebiotics?

Although a food cannot be considered a prebiotic, certain foods can be a rich source of prebiotics or have higher prebiotic potential.

Foods with a high inulin content, for example include Jerusalem artichoke, onion, garlic, and chicory root. These foods are said to selectively increase the production of both the lactic acid producing bacteria (Lactobacillus species) and the bifidobacterium species of 'beneficial' bacteria.

FOS prebiotics are a form of fibre, meaning it also has the added benefit of being able to regulate blood sugar, applicable not only to individuals with diabetes or who are prediabetic, but helpful for those looking to control cravings and weight gain. Fibre has also been shown to help to lower cholesterol.

Adding More FOS Prebiotics To You Diet For Improved Gut Health

A synbiotic diet is one that is high in both prebiotic and probiotic foods/supplements. Pre and probiotics when taken together enhance each others' effects. This is why many companies are now including prebiotic fibre/FOS/inulin in with the live cells of a probiotic. Prebiotics can be taken this way, in capsule form, or in powder. Some companies are now combining these rich prebiotic substances with protein, multi mineral combinations and greens to increased overall health.

Although the name of this disease sounds complex, think of GERD as chronic heartburn. Heartburn is caused by a backup of stomach acid into the esophagus. The tissues here are sensitive to the acid and become irritated, causing burning and pain behind the breastbone. Let's explore more about what GERD is, common causes and symptoms, and supplements that can help.

What Is GERD & What Causes It?

GERD is characterized by chronic heartburn, damaged esophageal lining, scarring and eventually unhealthy cell changes. The cause is a weakness of the sphincter that closes off the top of the stomach from the esophagus, allowing a “reflux” of acid. GERD can be triggered by hiatal hernias, consumption of irritating foods, ulcers, stress, allergies, and digestive enzyme deficiencies.

Slow stomach acid can also be a cause of GERD. With a stomach acid deficiency, there is not enough acid to signal a closing of the gastroesophageal sphincter (as would happen with normal acid levels), and the sphincter stays open, again making the more sensitive mucosal membrane of the esophagus susceptible to damage from the small amount of acid that is present and able to splash up (known as esophagitis). If this process is happening, either due to too much or too little stomach acid, chronically, it is known as GERD.

Several studies have shown a strong correlation between body weight and symptoms of GERD. If you are overweight, consider weight loss as an effective way to eliminate symptoms of GERD and prevent the dangerous complications associated with it.

What Are The Symptoms of GERD?

The following symptoms are characteristic of GERD: chest pain that worsens when lying down, heartburn, wheezing, asthma, coughing, a sour taste in the mouth and food regurgitation. GERD damages the esophagus and, if left untreated, can lead to esophageal ulcers and unhealthy cells. The damage caused to the mucous membrane in the esophagus can lead to a narrowing of the esophagus. This problem itself can cause ulcers and Barrett’s Esophagitis; adenocarcinoma is a form of esophageal cancer that can develop as a result of Barrett’s Esophagitis. When suffering from chronic suspected GERD, it’s important to seek treatment as irritated esophageal cells can mutate into damaged cells.

Symptoms of GERD are noticeable after a meal. Heartburn occurs along with a reflux of stomach fluid into the throat. Lying down after a meal makes the symptoms worse.

GERD Supporting Supplements

Conventional GERD Treatments vs Supplements

DGL, or deglycyrrhizinated licorice, is an herb that helps to soothe and coat the mucous membranes of the entire gastrointestinal tract, protecting it from acid. Digestive enzymes, as well as probiotics, can be used to help improve digestion as a whole, often compromised by both high or low acid levels.

Eat papayas, pineapple and kiwi with your meal because they contain protein digestive enzymes. To help fat digestion, take unrefined, cold-pressed nut or seed oils, like walnut, pumpkin or flax, with your meal. Eat bitter green leafy vegetables like endive, lettuce and artichokes to stimulate the production of digestive enzymes. Prepare them as a salad or steam them and eat them with boiled potatoes. Carrot and cabbage coleslaw with yogurt or kefir helps with heartburn.

Conventional treatment of GERD involves symptomatic treatment. Prolonged use of antacids can cause mineral imbalances because they contain large amounts of sodium, aluminum, calcium and magnesium. Excess sodium can worsen hypertension, and aluminum has been connected to Alzheimer’s disease.

Antacids also change the pH of the stomach so that food is improperly broken down, actually leading to worse indigestion. Drugs to suppress acid production are also prescribed. Long-term use of these medicines can damage the stomach lining, leading to tumour formation. Other side effects include impotence or breast enlargement.

Prevention Techniques

To prevent GERD, eat small meals, chew well and eat slowly so that you do not swallow excess air. Relax and enjoy the smell and taste of food. This will stimulate the release of digestive juices. Avoid foods that are extremely hot or cold. Avoid GERD triggers like alcohol, coffee, tea, colas, spicy foods, fried foods, fatty foods, citrus, chocolate and tomato products.

If you have low stomach acid, take lemon juice or take apple cider vinegar with your meals. Avoid any foods that you are sensitive to. An elimination or rotation diet may be necessary to uncover specific food allergens. Combinations of certain foods can also be difficult to digest. Use food-combining guidelines to make digestion easier.

Gallbladder discomfort can be frustrating and disruptive, often affecting digestion and overall well-being. Finding gentle, effective ways to support your body and ease symptoms is key to feeling more comfortable day to day. Alongside dietary and lifestyle changes, many people are turning to gallstone supplements to help support bile flow, improve digestion, and promote gallbladder health. 

In this article, we'll explore natural strategies to support gallstone relief and help you feel your best. 

Understanding The Gallbladder's Role

The gallbladder is a reservoir for the digestive juice, called bile, which the liver produces. It holds the bile until it is needed for the digestion of fats. At this time, the gallbladder contracts and pushes bile out into the intestine. Gallbladder attacks occur when stone-like precipitates, which build up in the gallbladder over time, are forced through the outlet ducts into the intestine.

Most of these precipitates are made of cholesterol and form as a result of a lack of fibre, excess cholesterol, decreased liver function, lack of bile and lack of bile movement.

What Are Symptoms of Gallstones?

Symptoms of gallbladder colic include recurrent, intense, cramping pain under the right ribcage or over the right shoulder. Nausea, vomiting, fever and chills may accompany the pain. If the stone remains lodged, and bile flow is blocked, jaundice (itchy yellow skin), infection, and pancreatitis can result. Gallbladder attacks are often precipitated by the consumption of rich, fatty or creamy foods. The bile is also a conduit for processed toxins from the liver. Gallbladder problems can also manifest with symptoms of liver toxicity like headaches, a bitter taste in the mouth, irritability and bloating or pressure under the right ribcage.

What Are Treatment & Gallstone Supporting Supplements Options?

The conventional treatment for gallstones is removal of the stones and something removal of the entire gall bladder. In some cases, high cholesterol medication will be prescribed. Both methods are not without side effects; the most troubling side effect with high cholesterol medication is depression and an increased risk of suicide. In addition to this, high cholesterol medications can drain vital nutrients for the heart, like coenzyme Q10. Similar side effects can be seen with the full removal of the gall bladder. In both cases, fat-soluble (A,D,E,K) vitamin absorption is decreased along with essential fatty acids.

Detoxification helps your gallbladder by flushing out the liver. Most medications are processed in the liver. If you are on prescription medication, consult your health professional before cleansing the liver.

Prevention Tips

To prevent gallstones, maintain a healthy weight and avoid yo-yo dieting. Dietary changes for gallbladder disorders include increasing fibre intake and lowering the fat and cholesterol content of your foods. Drink lots of clear fluids and eat raw fruits and vegetables and whole grains.

Include green leafy vegetables, nuts, seeds, vegetable protein like soybeans and unrefined oils like olive, flax and sunflower in your daily diet.

Eat bitter foods like artichoke, rhubarb and salad greens in order to stimulate bile flow. Drink apple, beet and pear juice to soften gallstones.

Avoid all junk foods, fried foods, processed foods, fast foods, white flour products, white sugar products, red meat, egg yolks, ice cream, salt, coffee, colas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods. Dairy products should be avoided because they contain casein, which promotes stone formation. Food allergies can cause a gallbladder attack by inflaming the ducts and decreasing their size. The most common gallbladder-affecting allergens are eggs, pork, onion, chicken, turkey, duck, milk, coffee and citrus fruits.

Gentian is a natural herb or botanical used in natural medicine. It can be found under various names such as Bitter Root, Bitterwort, Gall Weed, and many other names. It is from the family of herbs called Gentianaceae and offers a bitter flavour, making the Gentian herb beneficial for proper digestion. 

The Medicinal Properties Found In The Gentian Herb

The root, rhizome and less commonly the bark are used for their medicinal properties, which include, Secoiridoidal and iridoid glycosides such as gentiopicroside, xanthones, monoterpene alkaloid; polyphenols and flavones. 

It's these constituents that provide this herb with its anti-inflammatory, carminative, hepatic, anti-parasitic, emmenagogue, febrifuge and gastric benefits.

Key Health Benefits of The Gentian Herb

Gentian is used for many conditions, as a bitter it is used to treat digestive conditions such as: 

• Gastritis (inflammation of the stomach lining)
• Heartburn
• Reflux
• Vomiting
• Diarrhea
• Indigestion
• Bloating 
• Gas

Caution – do not use in cases of stomach and duodenal ulcers.

This herb is also commonly used:

• Topically to disinfect and treat skin infections and clean wounds.

And For:

• Fever
• Inflammation
• Stress
• Muscle Spasms
• Parasites
• High Blood Pressure 
• Start Menstrual Flow

Making Herbal Blends: Herbs That Mix With Gentian Herb

To enhance its medicinal benefits, it can also be used in combination with other herbs, like Elderflower, Verbena, Cowslip, and Sorrel to treat sinus infections and sinusitis. Or with Angostura Bitters to make a liver tonic. 

How Does The Gentian Herb Work In Your Body?

Gentian stimulates the secretion of digestive enzymes in the small intestine. In the stomach, it increases stomach acid and pepsin and also stimulates the liver to produce bile. This aids in overall digestion, decreasing symptoms of heartburn, reflux, gas, and indigestion, which are more commonly caused by low stomach acid and deficient digestive enzymes. 

As an antiseptic and anti-parasitic, it actively kills bacteria and parasites either internally or externally.

This herb can also ameliorate fever, and muscle spasms and helps blood pressure by affecting the circulation system in your body. By affecting the circulation system, hormonal system and liver, it also helps to initiate the menstrual cycle in cases of stalled menses or amenorrhea.

Understanding How To Use This As A Herbal Supplement

Gentian, like most herbs, can be made into a decoction (tea) from the dried or fresh herbs. In liquid form, it can be made into a tincture or extract or it can be dried and made into capsules or tablets. Topically, to cleanse wounds and treat infections it can be used in a liquid extract form.

Cautions & Considerations For Herbal Supplements

Caution should be exercised when collecting this herb as it appears similar in appearance to Veratrum Album which is toxic.

If you have low blood pressure or are taking high blood pressure medications, use caution as this herb can lower blood pressure further, resulting in possible dizziness. Do not use in cases of active stomach or duodenal ulcers as it increases the production of stomach acid and duodenal secretions which may aggravate these ulcers.

While on the surface, ghee and butter seem similar, deep down there are key differences between the two. When taking a closer look at ghee vs butter, you'll learn that ghee is a form of clarified butter that is commonly used for cooking in South Asia and the Middle East. In India and Pakistan, ghee is commonly served alongside other foods and is used in cooking much like butter is used in North America; however, since it's been clarified to remove milk solids and water content, ghee has a much higher smoke point. 

To make ghee, butter is simmered until the foam on the top becomes settled sediment at the bottom and the liquid becomes clear and golden. The sediment is filtered out, leaving pure ghee behind. This ghee becomes solid at room temperature.

Other forms of clarified butter are used in cooking around the world. In North America, clarified butter is often called “drawn butter” and is served as a dipping sauce for shellfish like lobster and crab.

Discover The Key Uses For Ghee

Cooking With Ghee vs Butter

Ghee is commonly used for cooking in several countries around the world. It is ideal for deep frying because it has a much higher smoking point than most vegetable oils, including butter, which means it will not overheat and oxidize as quickly as most vegetable oils. Ghee is also commonly used in baking, as a glaze for bread, and in sauces to make a more rich flavour than other oils.

Religious and Medicinal Practices

Religions that hold cows sacred often use ghee because it is sourced from cow’s milk, and thus it is commonly found in Vedic and Hindu rituals. It is also used as the main ingredient in many Ayurvedic medicines. It is used in this way to maintain healthy skin, digestion and mental function. Western medicine has found ghee to stimulate the secretion of digestive juices like stomach acid and bile. This can help to reduce blood cholesterol levels by promoting its release into the intestines. Ghee is also used topically on burns and blisters and to help soften the skin.

Nutrients Found in Ghee

The extraction process for ghee removes the milk solids and water, leaving behind an almost pure fat. This leaves near negligible amounts of lactose and casein, which allows ghee to often be eaten by those with lactose intolerance or mild milk allergy without negative effects. One tablespoon of ghee contains 12.7g of fat, almost 8g of which is saturated fat, and it also contains 33mg of cholesterol. It also contains essential fatty acids such as omega-3 and omega-6 fats that can provide anti-inflammatory benefits.

Shopping Tips For Quality Ghee Products

There are imitation ghee products on the market that use partially hydrogenated vegetable oil which is loosely called vegetable ghee (vanaspati or dalda ghee). These products are often falsely advertised and can contain trans fat, and hydrogenated oils that can be detrimental to health. Genuine ghee is often called desi (country-made) ghee or asli (genuine) ghee to distinguish it from vegetable ghee.

Different Ways To Use Ghee vs Butter

Ghee can be used in cooking in much the same manner as butter is used in most dishes. It is often used to fry foods because of its high smoking point. It has a long shelf life and can be kept at room temperature as long as it is in an airtight container. Be sure to purchase genuine (desi or asli) ghee to avoid contamination with harmful oils.

Ginger is a popular herb in the kitchen as well as the medicine cabinet. It has a long history of use in foods because it soothes the digestion. The essential oil, gingerol, aids digestion topically by increasing the release of digestive juices and regulating intestinal contractions. Ginger’s topical anti-nausea properties are due to the essential oil, shogaol. The best ginger supplement will be pure, natural and potent. 

Exploring The Health Benefits of The Best Ginger Supplement Formats

Ginger has been clinically tested and shown to be as effective as many anti-nausea drugs. The big benefit of using ginger for nausea is that it does not cause drowsiness. It can be used for nausea from motion sickness, pregnancy, and more. Its anti-nausea benefits can be obtained by ingesting ginger supplements through capsules or chews or applied topically as an essential oil. 

Ginger also has anti-inflammatory properties and can be used for muscle and joint injuries like athletic injuries and arthritis. A great way to reap these benefits is by mixing ginger oil with a carrier oil and applying it directly to the muscle or joint. 

Historically ginger was also used topically as a wash for wounds and sores because it can prevent infection.

The Best Ginger Supplement Varieties

Ginger supplements are found as encapsulated herbs and tablets. Ginger products should be standardized as an assurance that some active ingredients are present. Ginger can be found in combination products for indigestion, motion sickness and inflammation.

Ginger Roots Health Benefits From A Culinary Perspective

Because of the active ingredients found in the root, ginger is considered a medicinal food. Chewing on raw ginger or ginger candy is often sufficient to decrease nausea. Ginger tea is also helpful for nausea and indigestion. Dried ground ginger which is used as a spice has less medicinal value because the essential oils are lost in the drying process. 

Potential Side Effects & Cautions To Consider

Ginger, when used as a food, has very few side effects. Most side effects and cautions are relevant only when ginger supplements are used. Ginger has blood thinning and gallbladder-stimulating properties. Ginger supplements should be used with caution by individuals on blood thinning medication, including aspirin, and individuals with gallstones. For the same reason, ginger supplements should be discontinued before surgery or dental work.

Digestive discomfort and food-related sensitivities can make it challenging to feel your best, especially when certain ingredients trigger unwanted symptoms. Finding the right balance of nutrition and lifestyle habits is key to maintaining comfort and overall well-being. As awareness continues to grow, many individuals are seeking gluten intolerance support to help manage symptoms, support digestion, and improve quality of life. In this article, we'll explore practical strategies to help you feel more balanced and in control. 

What is Gluten?

Gluten is the combination of two proteins, gliadin and glutenin, which exist in varying amounts in the endosperm (the inside) of most grass-related grains, such as wheat and rye. These proteins give dough its elasticity, allow leavening, and keep baked goods chewy and cohesive.

What Is Gluten Intolerance?

Gluten intolerance varies in severity, from mild to a severe intolerance, called Celiac’s disease. Symptoms include diarrhea, bloating, cramping, abdominal pain and vomiting 1-3 hours after consumption of gluten-containing foods. 

Gluten is considered a complex protein, meaning it contains two or more chains of individual proteins. It is a large molecule, one of the reasons that it is difficult for our digestive systems to handle. When gluten molecules reach the small intestine, they can actually cause small holes in the mucosal lining, creating something called Leaky gut syndrome. Normally, the lining of your gut selectively filters through the contents of the intestine, absorbing the nutrients we need and allows everything else to pass through to be eliminated as waste. When the gut lining is compromised, foreign particles are able to pass through and into the bloodstream. This causes the immune system to get involved, as it sets out to attack these foreign materials. The intestinal damage causes malnutrition and deficient absorption of nutrients and fat. 

Symptoms such as rash, anemia, weight loss, steatorrhea (smelly and shiny stool), bone pain and osteoporosis, frequent colds, mood swings, and a host of others are all due to a lack of nutrients.

What Foods Contain Gluten?

Gluten is also an additive and acts as a stabilizing agent in products where it is unexpected, such as ice cream and ketchup. It is these products that can make gluten-free diets so challenging for those who suffer from intolerances. Gluten-containing foods are as follows: 

• Barley, oats, rye, wheat, spelt, and gamut
• Hydrolyzed & Texturized vegetable proteins
• Hydrolyzed plant protein malt
• Modified food starch
• Some soy sauces
• Grain vinegars, white vinegar, and bouillon cubes
• Binders, fillers & some natural flavours
• Hot dogs and luncheon meat
• Beer
• Gravies, mustard, ketchup, and bottled salad dressing
• Non-dairy creamer 
• Processed foods, chocolate
• Curry powder and seasonings

Be cautious with oats. Although there are now many brands that certify their oats as gluten-free, many other companies transport, prepare and package their oats alongside many gluten-containing grains. Cross-contamination is very common.

What Are Symptoms of Gluten Intolerance?

Gluten intolerance symptoms can occur in infancy, but depending on the severity, sometimes they do not present until adulthood. This is a genetically inherited disorder – infants can have a failure to thrive as a symptom. When gluten intolerance presents in adulthood, it is often triggered by some kind of stressor (emotional, mental or physical). Symptoms will stop once the gut lining is healed through the removal of gluten-containing foods from the diet. There are some people who can reintroduce small amounts of gluten into their bodies without adverse side effects, but many remain on a gluten-free diet for their entire lives.

Gluten Intolerance Support Tips

Individuals with gluten intolerance are advised to eat a healthy diet, including fruits and vegetables, lean protein such as fish and poultry, healthy fats and gluten free grains, including rice, corn, millet, quinoa, potato and soy. The following list of supplements can be used for preventing and repairing damage from gluten intolerance.

Goldenseal offers a plethora of health benefits, but it is most commonly used in combination with Echinacea for the treatment of common colds and respiratory infections. This herb was originally used by native North Americans for a variety of infectious complaints including those of the respiratory, urinary, and gastrointestinal tracts. In the herbal medicine community, Goldenseal is known as the "king of the mucous membranes".

Key Medicinal Properties of Goldenseal

Berberine

The major constituent of Goldenseal is berberine, and it is the source of Goldenseal's infection-fighting ability. Berberine has anti-microbial activity against viruses, fungi, parasites and bacteria.

Hydrastine

Another constituent of Goldenseal is called hydrastine and is the component that relaxes smooth muscles. This is helpful to relieve coughs, and intestinal and stomach spasms and decrease blood pressure. This makes Goldenseal useful in the treatment of the common cold, irritable bowel syndrome (IBS), irritable bowel disease (IBD), and hypertension.

Top Health Benefits of Goldenseal

Anti-Inflammatory and Anti-Mucous Benefits of Goldenseal

Additionally, goldenseal has been found to decrease secretions and inflammation in mucous membranes. Thus it can be used for the treatment of gastritis, inflammatory bowel problems, cystitis (bladder inflammation), sinusitis, bronchitis and rhinitis (nasal inflammation).

Common Cold Benefits of Goldenseal

Because it reduces secretions from mucous membranes and relaxes the muscles of the airway, Goldenseal can help reduce the symptoms of the common cold. It is also rich in antimicrobial berberines, thus it can help to treat the cause of the cold at the same time.

Digestive Benefits of Goldenseal

Because of its strong taste and effects on mucous membranes, Goldenseal can also be used as a digestive bitter. Digestive bitters are herbal preparations that help to stimulate the digestive system and promote increased secretion of saliva, stomach acid, bile, and digestive enzymes.

Goldenseal Supplement Varieties

Goldenseal can be purchased as a loose herb, encapsulated herb, tablet, extract or tincture. In general liquid preparations of goldenseal are stronger than dried preparations. Formulas often contain the whole plant but the root is where the most beneficial medicinal properties are found. 

Goldenseal is found in formulas for colds and flu, gastrointestinal infections, urinary tract infections and healing mucus membranes. It can be taken orally or applied topically for skin infections.

Potential Side Effects & Important Information

Goldenseal can cause many side effects, including digestive irritation and upset, anxiety, contractions of the uterus, and jaundice in newborns. If taken in large amounts, goldenseal can cause seizures and respiratory failure and may affect the contraction of the heart. It is important to follow dosage directions on the supplement label or by the directive from your healthcare practitioner. 

Hawthorn berry, scientifically called Crataegus, or more commonly referred to, as Mayflower or hawberry, is a genus of several hundred species of shrubs and trees in the family Rosaceae family, native to temperate regions of the Northern Hemisphere in Europe, Asia, North Africa and North America. Due to hawthorns health benefits, it's been used for centuries to protect health and well-being. 

Key Health Benefits of Hawthorn Berry

Hawthorn is a cardiotonic herb, meaning it supports the functioning of the heart and vascular system. It is a unique herb because it can be used for both high and low blood pressure. 

Hawthorn also influences the angiotensin-converting enzyme, an enzyme that regulates blood pressure by balancing the amount of fluid in the vessels. Its blood pressure-regulating effect is mediated by several components of the herb, including the hawthorn berry which contains bioflavonoids. Bioflavonoids repair damaged vessels and dilate vessels in the heart and extremities. This regulates blood pressure and also improves heart pain (angina) and leg pain (peripheral vascular disease) that are due to lack of blood flow.

Hawthorn berry also improves heart functioning without altering the amount of blood going through the heart. This makes hawthorn a good choice for the treatment of mild heart failure.

Hawthorn berry is also loaded with antioxidants including proanthocyanidins, which decrease spasms in the blood vessels and reduce the build-up of plaque in the arteries and also support skin health to fight signs of aging and keep skin glowing. 

This herb also fights inflammation due to a compound called Vitexin, a compound found in hawthorn leaves. Inflammation is a detriment to health; therefore, anti-inflammatory compounds are great ways to protect your well-being. 

Lastly, hawthorn contains fibre, which helps relieve constipation and aids in proper digestion. 

Hawthorn Berry Supplement Varieties

Hawthorn supplements are found as loose herb, encapsulated herb, tincture and liquid extract. Hawthorn products should be standardized as an assurance that they contain hawthorn and that there are some active ingredients present at the time of processing. Hawthorn can also be found in combination products for cardiovascular health.

Potential Side Effects & Considerations of Hawthorn

Everyone who takes Hawthorn should watch for signs of low blood pressure such as faintness, dizziness and headache. Due to hawthorn’s cardiovascular effects, individuals who use heart medication or blood pressure-regulating medication should use hawthorn with caution. Pregnant women due to the risk of hypotension should not use hawthorn.

Hemorrhoids are swollen and distended veins occurring in the rectal and anal area. They are caused by increased pressure in the area and a weakening of the vessel walls. These effects can be caused by constipation, poor diet, obesity, hormonal changes (like those in pregnancy) and prolonged periods of sitting or standing.

What Are Symptoms & Signs of Hemorrhoids?

Hemorrhoids can be asymptomatic, only symptomatic during flare-ups or constantly bothersome. Pain and itching are the most common symptoms. These are usually worse during and after a bowel movement. Bleeding and burning can also occur. In more severe cases, the hemorrhoid may protrude externally and can look like a hanging “bunch of grapes”.

What Are Treatment Options For Hemorrhoids?

Conventional treatments for hemorrhoids include both medication and/or surgery. Topical treatments may contain heavy metals and anesthetics. The medication in suppositories can be easily absorbed into the body through the colonic mucosa; pregnant women should proceed with caution. Pain medications like aspirin and ibuprofen might cause more harm than good since they are blood thinners and can increase bleeding. If taking painkillers for hemorrhoids, the best option is acetaminophen. Surgical interventions, which are aimed at reducing or removing hemorrhoids, can be successful but must be followed with appropriate diet and lifestyle changes to prevent recurrence.

Lifestyle Changes

Hemorrhoids are benefited by regular exercise and reducing stress. Be sure to never suppress the urge to defecate. Do not strain to pass stool because it can contribute to hemorrhoid formation. Minimize straining by ensuring that your thighs are parallel to the floor, or with your knees higher than your thighs, when sitting on the toilet. Use a footstool if necessary. Avoid strong laxatives, because they also increase internal straining.

Topical Treatments For Hemorrhoids

Topically apply Aloe Vera gel to the anus to relieve pain and soothe the burning sensation. Witch Hazel is an astringent that tightens the blood vessels and stops bleeding. It can be applied several times daily with a cotton pad as needed. It is important to keep the area clean to prevent infection in the irritated mucous membrane. There are numerous herbs that can be steeped into teas and used as a poultice. These can often be as effective as conventional creams and ointments (think Preparation-H). You can try Bayberry, Calendula, Chamomile, Goldenseal, Elderberry, Slippery Elm and Yarrow. Using teas made from one or any combination of these herbs may also be used as a wash after bowel movements. There are a number of homeopathic preparations that can also be used topically to help relieve the symptoms of hemorrhoids.

Dietary Changes

One of the most important dietary changes involves a high fibre diet. Fibre adds bulk to the stool and maintains regularity. Eat whole grain products, fruits and vegetables. Eat at least one salad of raw vegetables daily. Consume dark green, leafy vegetables as a source of Vitamin K to help blood clotting. Eat citrus fruits and berries for bioflavonoids, which strengthen capillaries. Be sure to drink 2L of filtered water daily to soften stools and maintain regularity. You can also use 1 tbsp of flax seed oil, or other healthful Omega 3 oils with each meal to combat constipation. Avoid constipating and irritating foods such as dairy products, spicy food, fats, processed foods, salt, alcohol, coffee, chocolate, cocoa, cola and black tea.

Supplements for Hemorrhoids

Internally, there are a number of supplements that can be used to support vein health. Bioflavonoids can be combined with vitamin C to help strengthen the vein walls and prevent bulging. For more information, please see our Vitamin C and Bioflavonoid articles. Some particular bioflavonoid supplements are Diosmin, Hesperidin, Rutin, Quercetin, and Pycnogenol. Some homeopathics may also help to treat and prevent hemorrhoids, especially combination formulas targeted to that effect. Herbs that can be taken internally to help with hemorrhoids include: Butcher’s Broom, Horse Chestnut, and Bilberry. Often, vein health formulas can be used to prevent the formation of hemorrhoids. These formulas contain a combination of the above-listed substances.

Hemorrhoid Prevention Tips

Avoid remaining stationary for long periods of time, as it can stagnate the circulation. Instead, practice pelvic rocking and pelvic circling to increase circulation to the area. Sit on soft surfaces, but do not use a donut-shaped pillow. Those pillows actually increase pressure on the vessels and can worsen hemorrhoids. Performing Kegel exercises can also help to strengthen the pelvic floor and prevent backflow and pooling of venous blood in the area.

Hydrochloric acid (HCL) is one of the main substances found naturally in our gastric secretions. It is secreted by the parietal cells in the mucosal membranes at the fundus (top) of the stomach. Along with saliva, it is one of the first substances involved in the digestion or breakdown of food into smaller and more easily absorbed nutrients. Let's explore the hydrochloric acid supplement and its different formats of use. 

Understanding The Natural Digestion Process

Normally when you ingest or swallow food, the sphincter or band of muscle that connects the esophagus to the stomach relaxes and allows food or liquid to enter the stomach to be broken down by HCL and other gastric, duodenal and pancreatic enzymes. Food, and liquid, as well as the release of HCL in the stomach, stimulate the sphincter to close. If the sphincter or muscles surrounding the sphincter become weak or relaxed, gastric secretions, including HCL, can flow up into the esophagus causing "heartburn" or acid reflux. What many people do not understand is that both too much AND too little acid can cause malfunctioning of the lower esophageal sphincter. When there is not enough acid to stimulate the closing of the sphincter, it remains open, causing acid reflux.

Hydrochloric Acid Supplement Benefits

Hypochlorhydria Support

HCL can both help to diagnose a state of hypochlorhydria (too little acid), as well as treat it. If you suspect you are deficient in stomach acid, ask your doctor about the HCL challenge. An HCL supplement is taken before a meal, if a burning or a warming feeling in the stomach occurs it is a good indication that you have adequate stomach acid (or too much if you are having reflux symptoms). If you notice no change with the HCL supplement it is a good indication that you are deficient in stomach acid and supplementation may be necessary until adequate levels are achieved. Continue to increase the HCL dosage by one capsule until the burning sensation occurs, then lower the dosage by one capsule and continue to take that amount with every meal until the warming sensation occurs again. Continue to systematically reduce the amount of HCL you are taking until you no longer have to take it.

HCL & Ulcers

The importance of HCL goes beyond just increasing stomach acid for better digestion. H. Pylori is a bacteria that is normally present in parts of your digestive tract. Under optimal conditions, stomach acid and your normal gut flora are among the mechanisms that serve to keep the levels of this bacteria under control. When kept to low amounts, you prevent it from disrupting the mucosal layer of your digestive tract, leading to ulcer formation. 

Certain individuals and certain conditions, including hypo or achlorhydria (no HCL), create the perfect environment for the damaging bacteria to flourish and there is a significantly higher risk of ulcers. Peptic ulcer, which is much more likely to be caused by H.pylori than a gastric ulcer, can lead to complications such as gastric bleeding, narrowing of the duodenal lumen causing gastric outlet obstruction and perforation leading to serious conditions such as peritonitis or pancreatitis. H. Pylori infection also significantly increases your risk of stomach cancer.

Explore Hydrochloric Acid Supplement Varieties

Betaine Hcl is the most common hydrochloric acid-containing supplement. Normally it comes in tablets or capsules measured in grains or milligrams. It's important to note that only people who have reduced levels of stomach acid (“hypochlorhydria”) should take betaine HCl; this condition can be diagnosed by a doctor.

Risk Factors & Considerations Before Taking A Hydrochloric Acid Supplement

If you have an active ulcer, discontinue the use of HCL, as it may exacerbate the condition.

Digestive discomfort can quickly disrupt your day, leaving you feeling heavy, bloated, and low on energy. When digestion isn't running smoothly, it can affect everything from nutrient absorption to overall well-being. Alongside mindful eating and lifestyle habits, many people are turning to indigestion supplements to help support digestive function, ease discomfort, and restore balance. In this article, we'll explore natural strategies to help you feel lighter, more comfortable, and back in control of your digestion.

What is Indigestion?

Indigestion is caused by an inability to break down and absorb food. It has probably affected everyone at least once and, most likely, after a Thanksgiving dinner. It is usually directly related to the type of food eaten and poor eating habits.

Causes of Indigestion

Chronic indigestion may be related to a lack of bile, stomach acid and enzymes, or food sensitivities. It occurs more commonly as we age because our production of digestive enzymes and stomach acid decreases. Indigestion symptoms include a burning sensation in the stomach or chest, a heavy sensation, belching, flatulence, bloating, nausea and decreased appetite.

Indigestion Treatments & Supplements

Conventional treatment of indigestion involves symptomatic treatment, usually with antacids. Prolonged use of antacids can cause mineral imbalances because they contain large amounts of sodium, aluminum, calcium and magnesium. Excess sodium can worsen hypertension, and aluminum has been connected to Alzheimer’s disease. Antacids also change the pH of the stomach so that food is improperly broken down, actually leading to worse indigestion. Drugs to suppress acid production are also prescribed. Long-term use of these medicines can damage the stomach lining, leading to tumour formation. Other side effects include impotence or breast enlargement.

It is important when you experience chronic digestive symptoms like heartburn that you support the health of your stomach, intestinal, and esophogeal lining. The flare up, absence, or reflux of acid can damage the lining of the gut, creating further digestive challenges, in particular leaky gut, in which undigested food particles leak out from the intestines and then into the blood stream. See the list below for supplements that can help you maintain the health of the gut lining.

Indigestion Prevention Tips

To prevent indigestion, eat small meals, chew well and eat slowly so that you do not swallow excess air. Relax and enjoy the smell and taste of food. This will stimulate the release of digestive juices. Do not drink liquids while eating because it dilutes digestive juices. Avoid foods that are extremely hot or cold. Avoid things that increase stomach acidity like alcohol, coffee, tea, colas, tobacco, aspirin, ibuprofen and spicy foods. If you have low stomach acid, take lemon juice or take apple cider vinegar with your meals. Avoid any foods that you are sensitive to. An elimination or rotation diet may be necessary to uncover specific food allergens. Combinations of certain foods can also be difficult to digest. Use food-combining guidelines to make digestion easier.

Eat papayas, pineapple and kiwi with your meal because they contain protein digestive enzymes. To help fat digestion, take unrefined, cold pressed nut or seed oils, like walnut, pumpkin or flax, with your meal. To relieve indigestion symptoms, eat bitter green leafy vegetables like endive, lettuce and artichokes. Prepare them as a salad or steam them and eat them with boiled potatoes. Carrot and cabbage coleslaw with yogurt or kefir helps with heartburn.

Inulin is a starchy substance found in many vegetables and fruits. Foods with a high inulin content, include Jerusalem artichoke, onion, leek, garlic, banana and chicory root. Inulin is one of only two Fructooligosaccharides (FOS) to be defined as a prebiotic. 

Comparing Prebiotics & Probiotics: Understanding Their Differences & How They Work Together

Prebiotics are defined based on 3 criteria 

1) The(food) source must be non-digestible and resistant to gastric acidity, hydrolysis by intestinal digestive enzymes, and gastrointestinal absorption. 

2) It must be fermentable 

3) Should, in a selective way, stimulate growth and/or metabolic activity of intestinal bacteria, which it does at the expense of pathogenic bacteria. 

To put it more simply, your digestive system is unable to break down inulin, meaning it travels, unharmed, through to your bowel where it ferments and stimulates the growth of ‘good bacteria’ or probiotics. This nutrient selectively increases the production of both the lactic acid-producing bacteria (Lactobacillus species) and the bifidobacterium species of 'beneficial' bacteria. A healthy gut flora consists of a large amount of these ‘good bacteria’ that then serve to suppress pathogenic bacteria from flourishing.

Understanding How Inulin Supports Gut Health

Inulin, through the growth of ‘healthy bacteria’, promotes the healthy digestion and absorption of nutrients from food. As an indigestible fiber, it also helps to promote healthy elimination and is often used for the effective treatment of constipation, without having the common bulking effect that so many fiber supplements have. As a fiber, inulin may also have the added benefit of helping to regulate blood sugar, applicable not only to individuals with diabetes or those termed pre-diabetic but helpful to those looking to control cravings and weight gain.

Explore Inulin's Impact on Cholesterol

Inulin may decrease the body’s ability to make a certain type of fat called triglycerides. Many individuals with high cholesterol may also find that their triglyceride level is also high, or in fact that it is ONLY their triglyceride level that is out of range, equally as concerning. Inulin can significantly decrease triglyceride levels after only a couple of months of regular use.

Shopping For Quality Inulin Supplements

Pre and pro-biotics, when taken together, enhance each others' effects. This is why many companies are now including prebiotic fibre such as inulin along with the live cells of a probiotic. It is also found in many combination fiber supplements, mainly sourced from chicory root. Although less often, inulin, can also be found on its own. Recommended dosages range from 10-20 g/day, depending on the condition being treated. Consult a healthcare practitioner if supplementing with high doses, as malabsorption issues can result. Be sure to take inulin away from any medication or other supplements, to not interfere with their absorption.

Long ago when refrigeration was not available and milk would spoil humans invented ways to preserve food via fermenting to lengthen its shelf life. Kefir is one example of this. Kefir is a yogurt-like fermented drink made from Kefir grains, a natural lactic acid-producing bacteria and yeast. When added to milk, Kefir grains create a wonderful tart and refreshing drink that offers many health benefits. 

What Is Kefir?

Kefir is an enzyme-rich food filled with friendly microorganisms which balance healthy organisms in your body. Having more nutrients than yogurt, Kefir supplies complete vegetarian protein, essential minerals and valuable B vitamins.

Kefir can be made from any type of milk, cow, goat or sheep, coconut, rice or soy.

For the lactose intolerant, Kefir’s abundance of beneficial yeast and bacteria provides lactase, an enzyme which consumes most of the lactose sugar left after the culturing process. This makes it easier to digest for those who are sensitive to lactose.

You can also make Kefir with water. This is called Tibicos and dried fruit like figs and dates plus lemon juice are traditionally added.

Key Health Benefits of Kefir & Its Uses

Kefir has been used for hundreds of years if not longer as a nutritional beverage and cure-all for most illnesses. Traditionally it was used in northern Europe and Russia for stomach ailments, diarrhea, or colds and flu. 

Today Kefir is used both nutritionally and for culinary purposes. It can be used to make sourdough bread, as a substitute for buttermilk in baking, in soups and place of milk on cereal.

Today Kefir is used to heal issues like Leaky Gut, IBS, reflux and chronic indigestion. It can also be used for skin afflictions and bowel disturbances like constipation and diarrhea. It’s great for vegetarians and those with low bone density as in Osteopenia and Osteoporosis.

Exploring How Kefir Works In Your Body To Provide Healthy Benefits

Because Kefir is one of the most probiotic-rich foods available it’s great for those with digestive conditions which originate from an imbalance of gut flora. Such is the case with antibiotic use. It’s also great for those who want to get probiotics from their food.

Kefir has all the essential amino acids you need to make any protein you need; as such it’s considered a complete protein. This makes it a staple for Ova-lacto vegetarians or for those wanting to reduce animal meat, which is important in cardiovascular disease.

Kefir offers other nutritional value too. As it ferments the bacteria and yeast produce essential vitamins and minerals like B Vitamins, Calcium, Magnesium, Vitamin K2 and Biotin. This makes Kefir highly beneficial to your bone mineral density by supplying critical minerals and nutrients your bones need.

Taking Kefir Products & Supplements

Kefir can be drunk straight or added to health shakes, baking, and soups.

Kefir can be store-bought or made at home by purchasing Kefir grains from your local health food store or online.

Simply put, (konjac) glucomannan absorbs water as it travels through the digestive tract, increasing the bulk of the stool and making the stool easier to pass or move through the colon. For individuals prone to constipation, this means less straining and a decreased risk of fissures or haemorrhoid formation. Many use glucomannan as a weight loss aid, in that it helps to get rid of excess water weight.

Konjac: A Rich Source of Fibre

Konjac promotes regular and healthy elimination and is an effective method of getting rid of excess toxins and hormones, including cholesterol, in the body. Efficient removal of these substances may give an individual more energy, make them less sluggish and fatigued (common side effects of toxic overload) and more apt to increase their exercise and eat a healthier, more well-balanced diet. All of which further contribute to weight loss. Studies have also shown that taking a glucomannan supplement one hour before eating can reduce caloric intake and keep individuals satisfied longer when compared with a placebo.

Konjac Root Key Health Benefits

Blood Sugar Support

(Konjac) Glucomannan, much like any fibre, is also helpful in regulating blood sugar levels and can be beneficial for individuals with diabetes. Diabetics need to be cautious when taking glucomannan, as it may interfere with insulin and other blood sugar medications. This product needs to be taken 2-3 hours away from any medication and blood sugar levels should be monitored closely in case there is a need to adjust dosages for prevention of hyper or hypoglycemic states.

Reduces Glycemic Index of Food

Konjac root is particularly useful for reducing the glycemic index of foods. "Glycemic index" refers to how quickly a carbohydrate is metabolized by the body. When a food is described as having a lower glycemic index, this means that it will cause a lower increase in blood sugar than foods with a higher glycemic index (GI). Taken with food, konjac/glucomannan effectively slows the release of the sugars in the food down, allowing the body more time to burn the calories they contain as energy instead of storing them as body fat. This is part of the reason why Konjac is recommended as a weight loss supplement.

It also helps to reduce the fluctuations in blood sugar that can occur when you eat unhealthy carbs that can lead to cravings and subsequent poor food choices and weight gain.

Quality Konjac Supplement Varieties

Konjac is available under a variety of trade names such as PGX, GO4Trim, FiberFlow, as well as simply konjac and glucomannan.

Important Considerations & Potential Side Effects

Health Canada has put out an advisory on (konjac) Glucomannan supplements in any form, stating that individuals need to take each gram of glucomannan with at least 8 oz of water to reduce the risk of choking or developing a blockage in the throat, esophagus or intestines. For these reasons, it is also recommended that these products be taken 2-3 hours before bed. Glucomannan can be taken on its own in capsule or powder form or is often combined with other forms of dietary fibre.

For many people, enjoying dairy products can come with uncomfortable consequences. That's where understanding practical lactose intolerance tips becomes essential. Whether you experience occasional digestive issues or have been formally diagnosed, knowing how to support your body naturally can make a significant difference. With the right dietary adjustments and natural solutions, it's entirely possible to maintain a balanced, enjoyable lifestyle without discomfort. 

What is Lactose Intolerance?

Lactose is a polysaccharide, a form of carbohydrate, found in most dairy products. Lactose intolerance is a digestive condition where the body has difficulty breaking down lactose, the natural sugar found in milk and dairy products. This happens due to low levels of lactase, the enzyme responsible for digesting lactose in the small intestine. When lactose isn't properly digested, it moves into the colon, where it ferments, leading to various digestive symptoms. Instead, it's a common digestive sensitivity that varies in severity from person to person. 

Symptoms of Lactose Intolerance

Symptoms typically appear within 30 minutes to two hours after consuming dairy. Common signs include bloating, gas, diarrhea, stomach cramps, and nausea. Some individuals may also experience fatigue or general digestive discomfort. The intensity of symptoms often depends on how much lactose was consumed and the person's level of lactase deficiency. Recognizing these symptoms is key to managing your diet and avoiding unnecessary discomfort. 

Diagnosing Lactose Intolerance

If you suspect lactose intolerance, a proper diagnosis can help confirm it. Healthcare providers may recommend a lactose tolerance test, hydrogen breath test, or an elimination diet where dairy is temporarilty removed and then reintroduced. Keeping a food journal can also be a helpful, natural way to identify patterns between dairy intake and symptoms. While self-awareness is valuable, consulting a healthcare professional ensures an accurate diagnosis and helps rule out other digestive conditions. 

Lactose Intolerance Treatment Tips

Managing lactose intolerance doesn't mean you have to completely give up your favourite foods. Instead, incorporating smart lactose intolerance tips can help you enjoy a more comfortable lifestyle. 

Start by reducing your intake of high-lactose foods like milk and soft cheeses, and opt for lower-lactose options such as hard cheeses or yogurt with live cultures, which are often easier to digest. Plant-based alternatives like almond, oat, or coconut milk are excellent substitutes that align well with a natural health approach. 

Supporting digestion with lactase enzyme supplements before consuming dairy can also help your body break down lactose more effectively. Additionally, probiotics may improve gut health and enhance your body's ability to tolerate small amounts of lactose over time. 

Another helpful tip is to consume dairy alongside other foods, which can slow digestion and reduce symptoms. Listening to your body is essential, as everyone's tolerance level is different. 

Important Information

Individuals with lactose deficiency may need to be aware of possible calcium and potassium deficiency. Many milk products are also fortified with vitamins A and D. For lacto-vegetarians, milk products may also be the only source of B12. If these vitamins cannot be supplemented through food, a vitamin/mineral supplement may be required.

A major digestive enzyme in the human body is lipase. This digestive enzyme in your gut is responsible for breaking down dietary fats into fatty acids that can easily be absorbed in your intestinal tract. Let's explore Lipase as a supplement and how it can support good health. 

Top Health Benefits of Lipase Supplements

Digestive Benefits

Lipase is an enzyme that helps to break down any fat in the foods that we eat. When fat is broken down, it becomes free fatty acids, which are then absorbed in our small intestine. Once absorbed, fatty acids are used by our bodies to repair our cell membranes and as an alternate energy source. The proper digestion of fat is required for the absorption of the fat-soluble vitamins: A, D, E and K.

Lipase & Fat

Sadly, lipase is restricted to the digestive tract and when you take it as a supplement, it will not digest your body’s fat stores. Lipase helps us to absorb more of our dietary fat. This is important to ensure the health of our skin, cell membranes, and cardiovascular health. Taking lipase as a weight loss supplement will leave you sadly disappointed.

Key Symptoms of A Lipase Deficiency

When the body does not produce sufficient lipase, it cannot properly digest fats into its fatty acid building blocks. When fat is not broken down in the digestive tract, fat-soluble vitamins such as vitamins A, D, E, and K cannot be absorbed. Over time deficiencies in these vitamins can develop. At the same time, the fat that is not digested and absorbed higher in the digestive tract continues down the intestines; Some of it may be digested by gut bacteria but most will continue through the digestive tract and pass into the stool. This passing of undigested fat results in symptoms that can alert you to a deficiency of lipase in your gut. One sign is steatorrhea, which is the presence of obvious fat in the stool. It can appear as fat globules or an oil slick on the surface of the toilet water. Another sign of less severe lipase deficiency is pale stools that float on the surface of the water.

Taking Lipase Supplements: Potency & Formats

Lipase can be found in several different digestive aid supplements, often in combination with other digestive enzymes such as amylase and protease. The recommended dosage for lipase depends on your natural body chemistry and the fat content in the foods that you are eating. It also depends on the source and activity of the enzyme preparation. A dose of between 8,000 and 24,000 USP units of lipase activity daily can be considered as a general recommendation. It is based on suggested pancreatin supplementation. Please note that the dosing on many of these supplements is confusing, where the amount per gram may be listed when the actual dose is a fraction of that (e.g. 50mg is 0.05g). In general, because of the lack of standardization, dosing lipase will require a bit of trial and error on your part.

Malabsorption occus when the body can't properly absorb nutrients from food. This condition can affect digestion, energy production, and overall health. Several factors, including digestive disorders, infections, and nutrient deficiencies, can contribute to malabsorption. Early diagnosis and targeted treatment can help restore nutrient absorption and support long-term wellness.

What is Malabsorption?

Malabsorption is defined as an inability to absorb nutrients from foods. Nutrients typically reach the bloodstream via the mucosal membrane of the small intestine.

Symptoms such as gas and bloating, fatty stools (steatorrhea), as well as diarrhea and cramping, are caused by both a decrease in nutrients in the bloodstream, as well as the increased passage of all that is unabsorbed through the digestive tract.

Some report unusually foul smelling stool that is lighter in colour and 'sticky', meaning it will stick to the side of the bowl, difficult to flush. Stool may or may not also contain undigested food. Individuals who suffer from malabsorption, know it can be extremely uncomfortable and, due to explosive and or urgent diarrhea, how greatly it can impact all aspects of an individual's life.

Key Causes of Malabsorption

Various conditions can cause malabsorption disorders. Malabsorption reflects an underlying gastrointestinal problem rather than a diagnosis itself. Disorders preventing adequate mixing of food with digestive enzymes are one example. Diseases of the pancreas, such as cystic fibrosis or chronic pancreatitis, can cause a significant decrease in enzymes such as lipase, protease and amylase, essential for the breakdown of fats, proteins, and carbohydrates/sugars. High stomach acid levels can affect digestion and nutrient absorption. Reduced bile production can also impair nutrient absorption. Imbalanced gut flora may further disrupt food breakdown. As with lactase deficiency, an individual produces insufficient lactase enzyme to break down lactose (a sugar) found in many dairy products.

Malabsorption can also be caused by injuries to the lining of the small intestine. The small intestine has small projections called villi lining its walls. Each villus has its own set of small projections called microvilli. These serve in exponentially increase the surface area with which the small intestine can absorb nutrients. Celiac sprue is one example of a disorder that impairs this process. In celiacs, tests reveal that the villi are flattened, no longer functioning to increase absorption. Some drugs, like neomycin (an antibiotic), and even alcohol, can also destroy the villi of the small intestine, greatly impacting our ability to absorb nutrients from our diet.

Some conditions slow the muscle contractions (peristalsis) of the intestine. Contents then pool in one place, allowing excess bacterial growth (and fermentation, which also produces gas). This throws off the delicate balance, and what was once healthy bacteria, supporting digestive processes, becomes 'bad' due to overgrowth and can impact the nutrients we are able to extract. Conditions such as IBS can cause bouts of increased contraction (spastic colon) alternating with decreases in peristalsis. This is why individuals with IBS have the characteristic diarrhea – constipation – diarrhea cycle. When contractions are increased and food is pushed through too quickly, there is again malabsorption.

Symptoms of Malabsorption & Testing Protocols

Several tests can help identify malabsorption and its causes. Doctors may use imaging and endoscopic procedures to examine the digestive tract. These tests include barium X-rays, upper endoscopy, and colonoscopy. Doctors can also collect biopsies during these procedures. A fecal fat test often serves as an initial screening tool. More than 7g of fat daily may indicate malabsorption. Additional tests help determine the underlying cause. Stool tests for elastase and chymotrypsin can distinguish pancreatic and gastrointestinal causes. Doctors diagnose irritable bowel syndrome after excluding other conditions. People with IBS often experience gas, bloating, cramping, diarrhea, or constipation. Symptoms may alternate between diarrhea and constipation.

The Food Allergy Connection

Something else to consider is that food allergies/sensitivities can cause essentially the same symptom picture or exacerbate another existing malabsorptive condition. If there are foods that you know make symptoms worse, you may want to do an elimination challenge. Eliminate suspected foods for three to four weeks. Then reintroduce them one at a time. This process can identify food allergies or sensitivities. Symptoms often improve or disappear after removing trigger foods. In the case of sensitivity, after a period of avoidance, you may be able to slowly bring some of these foods back into your diet, in moderation, without reaction.

Marshmallow’s familiar slippery, smooth texture has many medicinal purposes, in addition to its role in baking and treat making. It is a demulcent, agent that coats and protects mucosal surfaces. The active components in marshmallows are large carbohydrate molecules that form marshmallow’s characteristic texture when mixed with fluid.

Top Health Benefits of Marshmallow

In the respiratory tract, this herb decreases coughs, speeds the removal of mucus and helps to heal the tract. In the stomach and intestines, mallow protects the lining from ulceration. Marshmallow also soothes the urinary tract and helps the skin to heal. Natural health practitioners recommend this herb for a variety of needs including sore throat, colds, coughs, bladder infections, digestive ulcers, burns, and wounds.

Marshmallow Supplement Varieties

This herb can be found in a variety of different forms. Dried root, powdered root, and encapsulated root are available. It is often used as a tea or drink. Topically it can be mixed with water and applied directly to the skin or onto a poultice. This herb is found in formulas for cold or cough relief, urinary tract health, and ulcers. Commercial preparations contain this herb for the texture, and large quantities of sugar, for the taste. Plain marshmallow root is not sweet tasting, as you might expect it to be.

Side Effects & Important Considerations

Marshmallows may alter blood sugar levels by reducing the rate at which sugar is absorbed from the intestine. Therefore diabetics, hypoglycemic individuals and people using medication to regulate sugar levels should use marshmallow root with caution. This herb may also inhibit the absorption of other medications or supplements if they are taken at the same time.

Mastic gum comes from the resin (sap) of the Pistacia lenticus evergreen shrub, which is part of the cashew family. The reason mastic is called mastic gum, is that it was historically used as chewing gum, and as a spice for at least 2,400 years. It continues to be used as a spice in Greece, Turkey and Lebanon to flavour liquors, cakes, pastries, and desserts.

In addition to being a popular chewing gum, mastic gum has also been used as medicine for thousands of years for the treatment of infections of the skin and lungs. More recently, research has focused on one particular subtype of mastic called chios because of its variety of medicinal benefits.

Top Health Benefits of Mastic Gum

Antimicrobial

All types of mastic gum have anti-bacterial and anti-fungal properties, and it has long been used to support skin disorders and other infections. Historically mastic gum was even used to treat bronchial infections. Currently research has found it to be effective in destroying mouth bacteria, and helping to eradicate H. pylori infections.

Ulcers and H. pylori

Mastic gum has been shown to help eliminate H. pylori in the digestive tract, a bacterium that can cause gastritis and peptic ulcers. Current research is showing that mastic gum must be taken for longer periods of time to be effective in this manner.

Interestingly, supplementation for only 2 weeks has been shown to benefit peptic ulcers, by reducing symptoms and helping to promote healing.

There is some conflict as to whether mastic gum can actually eliminate H. pylori infection. In general, research suggests that mastic gum must be taken for at least a month to significantly reduce H. pylori levels, as two weeks of supplementation is not sufficient.

Dental Health

Chewing mastic gum can reduce bacterial plaque in the mouth by up to 41%. It has been shown to help prevent tooth decay and gingivitis as well. This is likely why mastic gum was used for thousands of years to freshen the breath. Of note for current health, good oral health is tightly linked with digestive and cardiovascular health.

Cholesterol Regulation

Regular consumption of mastic gum has been clinically shown to balance cholesterol levels, which can reduce the risk of cardiovascular disease. Further research is required to establish this effect, but the initial results are promising.

Chios Mastic Gum (Mastica Chios)

The chios type of mastic gum (mastica chios), has been more extensively researched than any other subtype. Research has found a benefit of chios mastic gum for healthy cell growth. It has also been found to be directly anti-inflammatory, particularly in the digestive tract. Many healthcare practitioners will suggest chios mastic gum for the treatment of: leaky gut, ulcers, colitis, and IBD.

Selecting Quality Mastic Gum Supplements

Both regular and chios mastic gum are available in supplement capsules, both alone and in combination formulas. The dosage varies depending on the target of treatment, but in general the dose is 1g daily with food. Treatment of H. pylori with mastic gum generally takes one month or longer. Systemic benefits are seen when taking mastic gum daily on an ongoing basis. For oral and skin health, it must be chewed or used topically to see the full benefit.

Nopal is another name for the young, flat paddle portion of the prickly pear (Optunia spp.) cactus plant found in the Western United States and Mexico. It is not the fruit of this plant, and is different from prickly pear, although it can also be eaten.

The Aztecs would use juice from this cactus to treat burns and other ailments, and they considered it sacred. This species is still consumed by people and wildlife today.

Exploring The Nutrient Content of Nopal 

Nopales contain fibre, vitamins, and minerals such as vitamin C, phosphorus, magnesium, potassium, and calcium. This is one of the reasons it is commonly used as a vegetable in many Mexican dishes.

Key Health Benefits of Nopal

Given nopal's nutrient content, it's no wonder it is packed with antioxidants which can help fight free radicals and protect your health. Other health advantages of nopal include:

• Balances blood sugar
• Healing wounds
• Stabilizing cholesterol
• Soothe pain
• Boost immune activity
• Protect the liver

Nopales contain both soluble and insoluble fibre, which can help to lower cholesterol and stabilize blood sugar levels.Independent of its fibre content, nopal has also been found to help regulate blood sugar levels in non-insulin-dependent diabetes. This blood sugar effect was also seen in healthy individuals. Be sure to monitor your blood sugar levels closely when using this product and reduce your dose if you experience dizziness or fatigue.

Potential Side Effects & Considerations

While generally safe, nopal can have some side effects, including diarrhea, nausea, bloating, and heartburn. Pregnancy and breastfeeding: There isn't enough reliable information to know if prickly pear cactus is safe to use when pregnant or breastfeeding. 

Oregano (Origanum vulgare) is a plant in the mint family that is closely related to marjoram. It has been used worldwide as a culinary spice for flavouring grilled meats and vegetables and as a preservative for meats. In ancient Greece, Hippocrates used oregano as an antiseptic, and as a cure for stomach and respiratory ailments. More current healthcare practitioners use oregano extract for its antibacterial, antiviral, and antifungal properties. Oregano oil can be used topically for skin infections, like Athlete's foot, ringworm and folliculitis. It is also useful for treating colds, sore throats, coughs, chronic respiratory conditions, yeast infections, viral infections, bacterial infections, diarrhea and indigestion.

Top Health Benefits of Oregano

Respiratory Infections

This herb not only kills infecting microbes in the respiratory tract but also acts as an expectorant (helps to expel mucus) and antispasmodic (relieves coughing). This is beneficial for a number of respiratory conditions like bronchitis, croup, and common colds and flu. If you are using oregano for respiratory concerns, be sure to use an oregano supplement that's made for internal use.

Digestion and IBD

In the digestive tract oregano soothes digestion and decreases diarrhea, by stopping intestinal spasms. It also directly kills gastrointestinal microbes and lessens gas and bloating. The current theory is that Inflammatory Bowel Diseases like Crohn's and Colitis may have a triad of predisposing factors. These factors include an unbalanced gut flora, a trigger event such as physical or emotional stress, and a bacterial or microbial invasion (infection). Given this theory, studies are currently investigating the use of oregano oil to treat IBD and help prevent flares. If you are using oregano for digestive concerns, be sure to use an oregano supplement that's made for internal use.

Oral Health

Oregano formulated for internal uses can also be used or oral hygiene. Rub on the gums to treat and prevent gingivitis, as well as a few drops added to your toothbrush to kill germs and treat bad breath.

External Uses

Externally, you can apply oregano to almost any affected area, although use extreme caution when treating highly sensitive mucosal membranes, such as the vagina and anal areas. It is highly recommended, when treating these areas that you use a carrier oil to dilute the essential oil, to prevent burns. Olive, almond or coconut oils are all good options. Before applying externally, you may want to test a small area of skin with the diluted essential oil, to ensure there is no reaction or determine if further dilution is necessary. A few drops of oregano oil can be added to shampoos to treat dandruff, eczema or seborrheic dermatitis of the scalp.

Best Co-Supplements To Take With Oregano

It is essential to be sure that you supplement probiotics when taking oregano internally. Because of its antimicrobial action, oregano can also eradicate the normal healthy gut flora, which can cause further digestive problems. Supplementing probiotics can replenish this loss and prevent future infections.

Oregano As An Essential Oil

The essential oil of oregano is a highly concentrated substance. It comes in various strengths, sometimes referred to as a percentage (i.e.: P73). Make note of the phenol carvacrol, one of the most active ingredients in oregano, responsible for the majority of its medicinal benefits. A carvacrol content of 70% or more is optimal.

Tips on Taking Oregano Oil

Oregano can be purchased as a loose herb, encapsulated herb, spice or essential oil. The loose herb can be made into a poultice for topical application, used for inhalation or taken as a tea for internal use. Oregano may be included in combination teas for soothing digestion. When the essential oil is taken internally, 1-3 drops under the tongue, 3x/daily is a typical dosage. Acutely, you can do up to 3 drops every hour for the first day you are experiencing signs and symptoms of cold, flu or food poisoning (for up to 10 hours). The earlier in the infection cycle that oregano is taken the more easily it prevents progression to a full-blown illness.

Papaya seeds contain papain a naturally occurring protein-digestive (proteolytic) enzyme. The term “leaky gut” is used to describe undigested protein particles that get into the bloodstream and cause allergic reactions. By effectively breaking down protein papain supplements decrease the number of undigested protein particles that gain entrance to the body.

Top Health Benefits of Papaya Enzyme

Papain improves food allergies, indigestion, and immune functioning. Besides being used as a protein digestive aid, the enzymes in papain inhibit inflammatory chemicals called prostaglandins. The anti-inflammatory effect has been studied for its effectiveness in inflammatory conditions like arthritis and sinusitis.

Tips For Adding Papain To Your Diet

In order to get substantial amounts of papain from papaya, you must dry the papaya seeds and grind them. They can be sprinkled onto food. Papain can be purchased in capsules. Papain is found as a component of digestive, multi-enzyme or anti-inflammatory formulas.

Cautions & Considerations

Do not take papain if you have active stomach ulcers, active bleeding, hypertension or cardiovascular disease. Papain should not be used with blood thinners, NSAIDs or aspirin. Discontinue papain 2 weeks prior to dental work or surgery.

One of the less common probiotic strains you may see in your multi-strain probiotic is Streptococcus salivarius thermophilus. Although most people are familiar with Strep bacteria as the ones that cause Strep throat, this particular strain is actually good for us. It is commonly called Strep thermophilus and is a lactic acid bacterium (like Lactobacillus), meaning that it is commonly found in fermented milk products like yogurt and sour cream.

Benefits of Strep. Thermophillus Probiotics

Strep. Thermophillus is often used in these food products to help break down lactose, the sugar in milk that many people cannot digest. For more information please see our lactose intolerance article.

Protection Against Diarrhea

Strep. Thermophillus has been studied for use in chemotherapy patients and in antibiotic associated diarrhea. In both cases it has been found to reduce damage to the intestinal lining and help to prevent the growth of bad bacteria. This helps to reduce diarrhea and sometimes even prevent it entirely.

How Can I Get More Strep Thermophilus?

Usually Strep. Thermophillus will be found in a multi-strain probiotic in combination with other probiotic strains to help colonize the gut and prevent diarrhea and gut damage. These formulas can come in powder or capsule and can be mixed into food or taken with meals to help colonize the gut with beneficial bacteria.

Bifidobacteria are a group of anaerobic lactic acid bacteria that commonly colonize the gastrointestinal tract and the vagina. They are one of the main bacteria present in the colon of adult humans, and along with Lactobacillus, they make up a majority of the gut flora. In breastfed infants on the other hand, Bifidobacteria alone actually make up the majority of the gut flora. Because of this, it is this genus of bacteria that are most commonly used in infant probiotics, although they are frequently found in well-balanced adult probiotics as well.

Health Benefits of Bifidobacteria Probiotics

Digestive Health

Much like other probiotics, Bifidobacteria can have a number of health benefits. They can treat a wide variety of intestinal disorders, and promote proper digestion. This particular genus of bacteria has also been associated with lower risk of diarrhea when supplemented during antibiotic treatment. This effect was particularly seen in infants. It can also help to prevent other conditions of the intestines caused by radiation, chemotherapy, and autoimmunity such as Irritable Bowel Disease (IBD). Bifidobacteria are also associated with protection against Traveller's Diarrhea, and can also be used in treatment of this condition as well.

Skin and Lung Health - Allergies

Likely because of their role in helping to heal the gut and improve gut integrity, Bifidobacteria can also help to improve allergic conditions such as eczema and dermatitis. There is some preliminary research suggesting that Bifidobacteria may be able to directly inhibit allergic reactions by creating immune tolerance, but further research is required. Supplementation has also been shown to help speed children's recovery from respiratory infections.

Healthy Cell Support

Some species of Bifidobacteria have been shown to alter enzymes in the body that can cause the production of carcinogens, which helps to reduce their function. This can help to prevent the formation of unhealthy cells.

Types Of Bifidobacteria

There are a number of different species of Bifidobacteria that can each have unique effects in addition to the common ones listed above. Each species can also have a large number of different strains that may have slightly different effects, but that is beyond the scope of this article.

B. bifidum

This particular species is commonly found in the human digestive tract and in the vagina in women. It has been found to help protect against infection in the gut by pathological ("bad") bacteria. It has also been shown to be beneficial in the treatment of vaginitis in women. In addition, these bacteria help to synthesize B vitamins in the gut and help to convert vitamin K to its active K2 form.

B. breve

This bacterium is one of the more static species in the gut, and once it gets established, it can have a number of health benefits. Healthy individuals have gut flora consisting of at least 10% Bifidobacterium breve. This is also the form of Bifidobacteria that makes up the vast majority of the gut flora in infants. This species of bacteria is often used to protect against a serious condition in newborns called necrotizing enterocolitis. It is through the base colonization of the gut that B. breve helps to protect the gut against infection, particularly E. coli infection. This helps to reduce the occurrence of diarrhea and even of Irritable Bowel Disease (IBD). It is this particular species that is also able to protect the vagina against infection, particularly against Candida, thus protecting against Vaginal Yeast Infections in women.

B. infantis

This particular probiotic produces a wide variety of B vitamins in larger concentrations than most other species of Bifidobacteria. Supplementation with some specific strains of B. infantis (35624) has been associated with relief of the symptoms of Irritable Bowel Syndrome (IBS). It is also one of the main strains found in the pharmaceutical probiotic formula known as VSL#3, which has been shown to help in the treatment of Irritable Bowel Disease (IBD). Despite its name, B. infantis is actually commonly found in the digestive tracts of both adults and children.

B. lactis / B. animalis

This particular species of Bifidobacterium mainly establishes itself in the colon. One of these is the probiotic found in some Danone yogurt products touted for their regulatory benefits to digestive health. This type of bacteria has been found to speed digestive transit time in healthy adults.

B. longum

These bacteria are renowned for all of the benefits associated with Bifidobacteria listed above. It has also been shown to have excellent anti-cancer benefits, including protecting DNA against mutation, and potentially directly acting against tumour cells. These results have only been shown in rodents to date, so further research is required, but the implications are intriguing for the future treatment of cancer, particularly colon cancer. This is also another species of bacteria that is commonly used to help treat vaginal dysbiosis and vaginal infections.

How To Increase Bifidobacteria Intake?

Initially your gut is seeded with these probiotic bacteria through your mother's breast milk soon after you're born. After you finish breastfeeding, it becomes necessary for you to get these bacteria from other sources. Supplementation with a multi-strain probiotic is often the best way to boost your intake of Bifidobacteria. The dosage required for these bacteria is the same as other probiotics, and the greatest beneficial effect often occurs when they are all supplemented together. This is likely due to the fact that a vast diversity of microorganisms is the natural state in our digestive tracts.

In general, probiotics are initially dosed at higher amounts for 4-6 weeks at a dose of 10 billion or more cells daily. Later, maintenance doses can be as little as 2- 4 billion cells daily. In each case, these beneficial gut bacteria should be supplemented with food to allow them safe passage into the digestive tract.

When dosing children, the strain ratios and dosages will be different than those for adults. It may be best to purchase products targeted at your child's age range. In order to treat vaginal conditions, probiotics can be supplemented orally (by mouth) or can be provided in suppositories that can directly affect the local vaginal populations.

Discomfort in the lower digestive tract can be distressing and disruptive, especially when it affects quality of life. Understanding early warning signs and taking a proactive approach to gut health can make a meaningful difference in managing symptoms and overall well-being. As awareness grows, many people are looking more closely at proctitis symptoms in order to better understand what their body is experiencing and how to support digestive balance. In this article, we'll explore the key signs to watch for and ways to support intestinal health naturally.

Proctitis Symptoms

Symptoms of proctitis include:

• Pain with or without defecation
• Often with blood or pus/mucous 

Also often associated with constipation as a result of painful bowel movements. It can be an acute or chronic pathology.

Key Causes of Proctitis

Anal and/or oral-anal sexually transmitted infections (STI's) are a common cause of proctitis. Herpes, gonorrhea, chlamydia and syphilis are the most common STI's involved. It can also be caused by bacterial infections, inflammatory bowel diseases like Crohn's and Colitis and radiation therapy (colon, rectal, cervical or prostate). Incidence has also been associated with antibiotic use for unrelated infections.

If due to infection, antibiotics are normally prescribed and can effectively clear up the problem. Interestingly, high-dose or long-term antibiotic use is a significant risk factor for the development of proctitis, so use caution and speak openly with your doctor about these concerns. If proctitis is due to an overall inflammatory condition of the gastrointestinal tract, as seen in IBD, treatment can be a little more complicated and may necessitate the use of herbal anti-inflammatories, supplements to repair the mucosal lining and a repopulation of healthy gut flora. Proctitis, which results in significant blood loss, may require iron supplementation to prevent or treat anemia.

Diet & Gut Health

Be cautious with fibre supplementation if constipation occurs. Some fibre supplements are bulking and can make bowel movements more painful. Insoluble fibre, like psyllium, tends to be more irritating. If you are taking fibre supplements, be sure to increase water intake at the same time. Probiotics and magnesium may also help to prevent constipation.

Food sensitivities and allergies may be exacerbating gut inflammation, and great relief may come from restricting certain foods or trying an anti-inflammatory diet. A diet high in fruits and vegetables, including dark green leafy veg., as well as tomatoes and berries, means a diet high in beneficial antioxidants and fibre. Limiting caffeine, refined sugar and carbohydrates, as well as red meats, can also help to aid in digestion, decrease inflammation and promote regularity. Eat lean meats, fish and soy as alternative protein sources. Increase consumption of water and exercise regularly, helping promote healthy detoxification, increasing metabolism and supporting the immune system.

Proteases are essential enzymes that break down proteins into amino acids, making them easier for your body to absorb and use. Found naturally in foods and supplements, proteases vary in type and work best at specific pH levels to support digestion, nutrient absorption, and overall health. Adequate protease activity helps maintain healthy blood protein levels, aids in recovery, and supports immune function, while deficiencies can lead to digestive discomfort and poor nutrient absorption. Let's delve into ways to optimize your protease intake to maximize your health.

What is Protein?

Protein is the major building block of much of the structure of our bodies. It is used as the building block for: muscles, skin, hormones, cell signaling molecules, and immune response molecules. It is even part of our bones. Protein is also the major building block for most other organisms, so we get protein in a lot of the food that we eat, but particularly from meats, dairy products, nuts and legumes.

Types of Proteases

There are a wide variety of proteases in the body and each is specialized to its particular niche and task in the body. The digestive proteases form a smaller subgroup of three main enzymes:

• Pepsin
• Trypsin
• Chymotrypsin

Proteases are excreted in the digestive tract in two main locations, the stomach and the intestines. An acid protease called pepsin is released into the stomach by "chief cells" in the stomach lining, and other proteases called trypsin and chymotrypsin are released into the small intestine by the pancreas. Both types of protease are essential for proper digestion of the foods we eat.

Optimal pH For Protease Enzymes

Different proteases require different pH levels to be activated and function optimally. Acid proteases such as pepsin work best in the stomach, as pepsin requires activation by stomach acid. Once the partially digested food moves to the small intestine, pancreatic juices neutralize the stomach acid and prevent further digestion by pepsin.

At the same time, the pancreatic juice contains proteases called trypsin and chymotrypsin which both function at the more basic pH found in the small intestine, where they continue to digest any protein present.

Does Protease Really Impact Blood Protein Digestion?

Some claims have been made that taking digestive enzymes between meals can have other functions in the body for breaking up blood clots or reducing the risk of some conditions. There is little research to back this up.

The body naturally produces a vast number of different proteases that perform internal functions. These enzymes are distinct from digestive enzymes, and are designed to work in the environment in which they are found. Pepsin, trypsin and chymotrypsin function in the various digestive environments where they are excreted. They are not readily absorbed into the bloodstream, as they were designed to stay in the digestive tract and act on our food. Although trypsin and chymotrypsin are in the same family (serine peptidases) as many of the blood peptases, they do not perform these functions. There are better treatment options available and other enzymes that are more effective for treating these health conditions.

Symptoms of Protease Deficiency

When the body fails to produce sufficient amounts of protease in the digestive tract, any protein ingested cannot be properly broken down. This protein maldigestion has twofold consequences.

When the body does not absorb sufficient amino acids it cannot create new proteins of its own. This means there is not enough protein to build new muscle, bone, skin, hormones, cell signalling molecules, and immune response molecules. This can cause a litany of problems, including muscle wasting, peeling skin, hormonal imbalances, blood pressure variation, edema (water retention), and an increased susceptibility to infections.

In addition to these problems, any protein left in the digestive tract continues through the intestines where it is digested by gut microbes. Digestion of protein in this way causes the production of extremely foul smelling gas. This "rotten egg" gas, and putrid smelling stools are the two main signs that protein maldigestion is occurring.

How To Get More Protease?

Proteases can be found in a number of different digestive aid supplements, often in combination with other digestive enzymes such as amylase and lipase. The recommended dosage for protease depends on your natural body chemistry and the protein content of the foods you are eating. It also depends on the source and activity of the particular enzyme preparation. A dose of between 75,000 and 300,000 USP is a general guideline based on recommendations for pancreatin supplementation.

Please note that the dosing of these supplements can be confusing, where the amount per gram may be listed, when the actual dose is a fraction of that (eg. 50mg is 0.05g). In general, because of the lack of standardization, dosing protease will require a bit of trial and error on your part.

Important Information

It is not known if supplementation of digestive enzymes during pregnancy or breastfeeding can cause harm to the baby so avoid supplementation during these times. Taking too much protease at one time may cause diarrhea or stomach pain.

Psyllium has long been valued for its role in supporting digestive health and overall wellness. This gentle, plant-based nutrient helps promote regularity, healthy cholesterol levels, and balance blood sugar. In this article we delve into its health benefits and supplement varieties you can incorporate into your daily routine.

What is Psyllium?

Psyllium is extracted from the husks and seeds of several plantago species of plants. It contains mucilage, a gelatinous substance that acts as an intestinal regulator, providing bulk to the stool, which slows diarrhea, as well as initiating a defecation reflex in those suffering from constipation.

Health Benefits of Psyllium

Psyllium is a source of soluble fibre and as such, it has been shown to slow the absorption of sugar, making it a staple for diabetics. Incorporating soluble fibre into your diet prevents dangerous spikes in sugar levels after meals. As a source of soluble fibre, it also binds excess cholesterol, prevents its absorption and aids in its elimination. Many cholesterol lowering agents that lower "bad" cholesterol (LDL, VLDL) have the same effect on "good" cholesterol (HDL). Psyllium is one of the few substances that does not have a detrimental effect on HDL, while lowering LDL cholesterol levels. The FDA has recognized it as an herb that reduces cholesterol, therefore also reducing the risk of heart disease, still the leading cause of death in Canada and United States.

Psyllium is not digested, but stimulates digestive processes through purely mechanical means. In the intestines, it creates a large, soft, slimy mass (sounds yummy, right?) that travels through the intestines triggering contractions, coating the walls, slowing digestion and therefore regulating the rate of absorption. It is these effects that make it an excellent complimentary treatment for hemorrhoids (often caused or worsened by constipation), IBD, high cholesterol, diabetes, high blood pressure, obesity and heart disease.

Shopping For Psyllium Supplements

Psyllium tends to have less gas and bloating effects than similar products, including bran. Recommended dosages vary greatly, but in general for any concern, a dose of 7 – 30 g/day is adequate. It is very important to increase your water and fluid intake at the same time as increasing your psyllium intake, to avoid painful and dangerous bowel obstructions.

Important Considerations

Allergies are possible, so be cautious if using for the first time. Rash, hives, difficulty breathing or anaphylaxis can develop in sensitive individuals. Diabetics taking insulin medication as well as psyllium should monitor their blood sugar regularly, as regular psyllium intake may require a lower dosage of medication. It is advised that psyllium be taken at least 1 hour away from supplements and prescription medication to avoid a possible decrease in absorption that delayed gastric emptying may cause.

Gut health has been a popular topic in the last several years. If you're interested in gut health, you'll love Renew Life. Renew Life has been making products to support your gut health since before gut health was cool. They have been passionate since 2002 about helping people improve their digestive health with quality probiotic options such as fibre, digestive aids, and enzymes. Read on to learn the company's story and why we love Renew Life—and why you will, too.

The History of Renew Life

For the last 20 years, Renew Life has been specializing in making digestive health products. The company was started in 2002 in the Toronto area by husband and wife team Stan and Brenda Watson after Brenda struggled with her health. The couple understood that whole-body health can only be achieved when the gut is healthy, which is where Renew Life's story begins.

Over the years, Renew Life has added to its impressive product selection to include cleanses, enzymes, fish oils, and fibre.

Quality Formulas and Quality Ingredients

Renew Life strives to provide its customers with the highest-quality natural supplements. It starts with the formulas, which are made with top-quality ingredients. The company does a full analysis of raw materials and tests finished products to guarantee that they meet or exceed potency right up until the expiration date. Final products are tested with procedures regulated by Health Canada. All products are manufactured following GMP (Good Manufacturing Practices).

Renowned for their bestselling Ultimate Flora probiotics and Fibre Smart products, Renew Life manufactures a variety of high-quality digestive health supplements in chewable formats for kids.

Renew Life products are also known for their purity and contain no artificial colours, unnecessary preservatives, or other unnecessary added materials of any kind.

Renew Life Products

At National Nutrition, we have been carrying Renew Life since the company's inception. We love Renew Life's focused approach to gut health (and so do our customers!). Here are Renew Life's most popular products that we sell in-store and online.

• FiberSMART: Fiber is necessary for your digestive and cleansing processes. The body needs both soluble and insoluble fibre sources. FiberSMART is a balanced dietary fibre made from flax and borage. It includes a perfect blend of soluble and insoluble fibre, adding bulk to the stool and absorbing toxins during times of cleansing. But the benefits of FiberSMART go well beyond digestion and cleansing. You can use FiberSMART to help you feel fuller for longer, which can be helpful for weight loss. And because fibre is essentially "food" for your good gut bacteria, taking FiberSMART helps improve the health of your microbiome, which can have a direct impact on your immune system and overall health.

• Ultimate Flora Ultimate Care Probiotic: Your gut is so important to your overall health. But unfortunately, our modern lives are full of factors that can disrupt the balance of good and bad bacteria in our gut. This can cause a whole host of problems, including digestive issues like bloating, gas, and constipation. When your gut feels off, Renew Life probiotics like Ultimate Flora Ultimate Care can help. This probiotic supplement contains therapeutic amounts of 12 different strains of beneficial bacteria, including Lactobacilli and Bifidobacterium. It is intended for anyone with severe digestive issues who has completed multiple rounds of antibiotics or anyone looking for one of the strongest probiotics available. Ultimate Flora Ultimate Care Probiotic (and all of Renew Life's probiotics) are made with balanced strains to support a balanced intestinal ecosystem and are encapsulated in capsules that survive a trip through your stomach acid and deliver the bacteria directly to where they are needed in your gut. Furthermore, all Renew Life probiotics contain traceable and verifiable strains, which you will see printed on the product label.

• CleanseSMART: When you're feeling a little "off," a cleanse may be in order. Periodic cleansing is helpful if you're feeling tired, having brain fog, feeling bloated or gassy, or having irregular bowel movements. It can also help to support skin health if your skin is feeling congested. CleanseSMART contains natural herbal and plant-based ingredients that support the liver's detoxification process and help remove harmful toxins from your body through your other organs of detoxification (such as your kidneys, lymphatic system, skin, and digestive system). CleanseSMART is a two-part, advanced herbal cleanse designed to help protect the liver and relieve occasional constipation. Our customers love how easy it is to use, with no strict diet required.

• Intestinew: Leaky gut can be caused by a variety of factors, including diet and lifestyle, stress, and others. If left untreated, a leaky gut can lead to several health issues, including food sensitivities and digestive problems. Cleanse Smart Intestinew is formulated with natural ingredients like L-glutamine to help support your intestinal lining and promote healthy digestion. Taking Intestinew will help facilitate the healthy new growth of intestinal cells (they regenerate every five days!) for a healthy digestive tract.

This is a taste of just some of the great products that Renew Life makes. Whether you're looking to improve your digestion and relieve occasional constipation, have just taken a round of antibiotics and are looking to reset your gut, or if you're feeling a little run down and feel that it's time for a cleanse, Renew Life will have a product for you. Be sure to visit us online at nationalnutrition.ca or in person to chat with one of our educators and learn more about Renew Life.

History of Senna

The use of Senna dates back over a millennium, with records as early as the 9th century, when it was consumed as a tea or in powdered form for its medicinal effects.

Native regions like Northern Africa, parts of the Middle East, and southern India, senna's name stems from Arabic origins. The first documented medicinal use comes from renowned Arab physicians. In Traditional Chinese Medicine, send has been recommended to address constipation, atherosclerosis, and to "clear heat" in the liver while "brightening the eyes."

In Ayurvedic traditions, it's known for treating conditions like anemia, jaundice, and bronchitis. Beyond these, traditional uses also extend to treating dysentery, ringworm, fever, hemorrhoids, wounds, and skin conditions like dermatitis.

Over centuries, these diverse uses have cemented Senna as a trusted herbal remedy across cultures. Today, it remains a widely used, natural laxative and detoxifying agent, reflecting centuries of traditional wisdom.

Health Benefits of Senna

Today, senna is almost exclusively used for the treatment of constipation. Its active constituents, anthranoid glycosides, are initially inactive while they pass through the stomach and small intestine. Once these compounds reach the large intestine, however, they are activated and irritate the intestinal lining causing the muscles in the intestinal wall to contract vigorously and rhythmically in waves. Fluid uptake by the cells of the large intestine is also prohibited by these glycosides, allowing for soft and easily passed bowel movements.

Senna Supplement Information

The recommended daily intake of Senna is 600 mg – 2 grams/day, and it should always be taken with water. As with any fibre supplement, it can alter the absorption of many supplements as well as prescription and OTC medications. Take away from these items.

Cautions & Considerations

Senna is such as powerful laxative that it can cause sharp stomach pains and cramping even at recommended dosages. It is often combined with ginger, mint or cinnamon to relax the muscles of the stomach and gastrointestinal tract and prevent cramping. These herbs also make senna more palatable, as it has a bitter taste which most individuals find unpleasant.

If used chronically, senna can cause electrolyte imbalances, and dependency. It is not recommended for long-term use and should always be used under the guidance of a healthcare provider.

Unfortunately, when indulging a little too much in your favourite foods, it can often lead to feeling gassy, bloated, nauseous and digestive upset. Learn why you may bloat and what foods and supplements can help reduce bloating.

How Your Digestive System Works

Everyone's digestion is designed to work in specific ways. Optimally functioning, food goes in, is chewed well, enters your stomach, which is an acidic environment to break down food, then goes into the small intestine, which is alkaline, where the pancreas, liver and gallbladder secrete fluids to continue to digest food so you can absorb nutrients.

Ensuring Optimal Digestion

Key ways to keep your digestive process running smoothly are to: 

• Chew Food Well & Eat Slowly – digestion starts in your mouth, and eating slowly also allows you to better assess when you are full.
• Include Digestive Enzymes - Betaine HCL, Protease, Lipase, Cellulase, Pancreatin, Amylase can help digest protein, fat and carbohydrates.
• Avoid Foods You're Sensitive or Intolerant To – common foods that people are often intolerant to are wheat, gluten, dairy, eggs, citrus, peanuts, and seafood. 
• Food Combining – Some people are sensitive to certain combinations of foods. Common combos that negatively affect people are: protein-starch; protein-fruits; starch-fruit
• Wait 2 hrs Before Indulging in Dessert – this allows some digestion time between your meal and dessert. You may be too full for dessert, or you will have emptied enough of your dinner into your small intestine to accommodate dessert after waiting 2 hours. 
• Liver Function – healthy digestion depends on good liver function. Liver-supporting herbs like Dandelion and Milk thistle, along with bile salts and essential fatty acids, help your liver to function properly. 
• Healthy Bowel Elimination – nothing feels less appealing than a big dinner when you are constipated. 1 to 2 bowel movements a day is key to a clean, healthy, functioning system. Ways to improve this are increased fibre, such as oats, flax seed, and psyllium. Magnesium and exercise, like an after-dinner walk, are also helpful ways to encourage more bowel movements.
• Drink Enough Water – your weight divided by 2 is the ounces per day you need.

Key Supplements For Bloating & Proper Digestion

The best practice for supporting your digestive health starts well before eating. To prepare your body for proper digestion, it needs to be stimulated by either the smell of food cooking or by a bitter taste. Unfortunately, in today's world, we cook things quickly or order out a lot; therefore, the aroma of food cooking isn't present long enough, or at all, for your body to be able to get ready for proper digestion. Our diet also doesn't consist of a lot of bitter foods, so your body isn't triggered to start the digestive process. Luckily, there are digestive bitters you can take 30 minutes before eating to help your body prepare itself for incoming food. Digestive bitters stimulate your body to release the bile from the pancreas, liver and gallbladder that is needed for proper digestion. 

Along with bitters, there are other supplements you can take while or after eating to support your body's digestive process. These supplements include:

• Dandelion
• Milk Thistle
• Bile Salts
• Essential Fatty Acids (EFAs)
• L-Glutamine (if you're concerned about having leaky gut)
• Charcoal 
• Licorice
• Ginger

Typical Use of Digestive Supplements

Digestive enzymes are usually in capsule or tablet form and are available at most health stores. A standard dose is usually 1 – 2 per meal.

Liver herbs, Bile salts and EFAs are usually found on their own or in combination formulas, and these are usually taken with meals at 1 – 2 caps once to twice daily.

Fibre products can also be found at health food stores in capsule or powdered forms. 2 caps twice daily or 1 tsp daily are usually suggested with a meal.

Magnesium comes in powder or capsules, and the citrate form would better encourage increased bowel movements.

All supplements come with a standard dosing chart on the label. Please follow this or your healthcare practitioner's recommendations when taking any supplements. 

Shopping For Quality Supplements For Bloating

When shopping for supplements for bloating, or any supplement for that matter, choose brands that have a trusted history, use quality, pure ingredients and are Non-GMO or organic when possible. When selecting herbal supplements, those that are wild-harvested are best. 

If you are taking any medications, have any kind of surgery planned or are pregnant or breastfeeding, you should speak with your healthcare provider before taking any supplements to ensure they are safe for you. 

Triphala, translated to "three fruits", is an Ayurvedic herbal mixture of the fruits of:

• Amla (Emblica officinalis or Phyllanthus emblica)
• Bihara (Terminalia belerica)
• Harada (Terminalia chebula)

It is used as a colon cleanser, digestive, detoxifier, and laxative in the natural healthcare community.

There is one popular folk saying in India: "No mother? Do not worry, so long as you have Triphala." In Indian culture, this herbal remedy has long been used to boost overall health, promote detoxification and help promote weight loss.

Herbs & Nutrients In Triphala

Amla - has traditionally been used to treat ulcers and inflammation in the digestive tract. It is an excellent source of natural vitamin C and bioflavonoids essential to immune and blood vessel health. More recent research has also found it to have antimicrobial properties and to help reduce inflammatory conditions. Further research is required to further support these effects.

Bihara - has been associated with the earth and water elements in Ayurvedic medicine, it helps to reduce allergies and balance excess mucus production in the body. It is also used to nourish the digestive, urinary and respiratory tracts.

Harada - fruit has laxative, astringent, digestive, lubricant, antispasmodic and calming effects. Because of this, it has traditionally been used to treat both constipation and nervousness and anxiety. Its antispasmodic properties can also help it to lower blood pressure. This herb is associated with detoxification in Indian culture and has strong purgative laxative effects.

Benefits of Triphala Combinations

As A Digestive Tonic

Triphala is considered a great digestive tonic. It is a purgative laxative and colon cleanser that works similarly to Senna.

This combination of herbs also acts as a fibre bulk laxative and a demulcent, which is a gentler and softer means of relieving constipation by bulking the stool and lubricating the digestive tract. Combining these two laxative effects means that Triphala is good for those with liver and gallbladder congestion, and for those with constipation. It stimulates gallbladder function, which can help to flush out both the liver and gallbladder and also helps to promote better overall digestion.

Detoxifying and Antibacterial Efficacy

In addition to its ability to act as a laxative, allowing the body to more effectively shed its own toxins, the herbs in Triphala are also alternatives, which means that they directly act to purify the blood. The herbs in Triphala have also been clinically proven to have antibacterial activity that is similar to a number of commonly used antibiotics. Thus, this herbal remedy can help to eliminate any low-grade bacterial infections in the body, particularly in the digestive tract. This can further help to normalize digestive function.

Nutritional Facts

Triphala contains high levels of vitamin C and linoleic acid (an essential oil), so it can act as a nutritive tonic in addition to its laxative abilities. Thus, although it is stimulating to the digestive tract and promotes stool passage, it is also able to provide nutrition and tonify the body to prevent depletion from the process of detoxification.

How Much Do I Take Triphala?

This herbal remedy can be found in powder, in capsules or tablets. The dose depends on the desired effect; lower doses tend to have a gentle and gradual blood-purifying effect, while larger doses act as a laxative, with the largest doses being extremely purgative. Because of its simulative laxative ability, larger doses should not be continued for longer than 7 days. Powder can be taken at ½ - 3tsp in a cup of water up to 3 times daily. Capsules can be taken according to the dosing instructions on the bottle. Start with the lowest dose and slowly increase to prevent diarrhea and to give your digestive tract time to adapt. Be sure to drink sufficient water with your dosing and take this supplement away from medication and other supplements.

The pancreas is a relatively large gland located near the small intestine and stomach that spans a large part of the upper abdomen over to the spleen. For digestion, the pancreas is responsible for releasing digestive enzymes into the small intestine to continue to break up food after it leaves the stomach, and it releases bicarbonate for neutralizing any stomach acid in the intestines. In the bloodstream, the pancreas releases several hormones, including insulin, the hormone responsible for regulating the amount of sugar taken into your cells and the amount left in the bloodstream.

The pancreas is one of the first glandular extracts ever studied by the scientific community, and it was this research thatled to the development of the first treatments for diabetes. Purified pancreatic extract is often referred to as "pancreatin".

Understanding The Relationship Between The Pancreas and Diabetes

Because there are two major roles of the pancreas, malfunction of this organ can appear in two different ways: either as diabetes or as maldigestion and malabsorption.

Each function is performed by a distinct subgroup of cells, so having one problem does not mean you will have both.

Type I Diabetes is caused by the destruction of the subclass of cells in the pancreas that produce insulin to regulate blood sugar levels. This is different from Type II Diabetes, which has to do with the sensitivity of insulin receptors in the body's cells.

Pancreatic Insufficiency and Digestion

Enzymes naturally occur in all raw foods. We refer to the "ripeness" of a food as its readiness to be eaten. Ripe foods are most abundant in enzymes that are used for digestion; however, these enzymes are destroyed by cooking and processing. This means that most of the foods consumed by the average person today are deficient in enzymes. This forces the body to make up the difference, which it is sometimes unable to do. This state is often referred to as "enzyme deficiency" or "pancreatic insufficiency". 

Pancreatic insufficiency results in limited quantities of digestive enzymes that break down starch (amylase), protein (protease), and fats (lipase) into subunits that are small enough to be absorbed through your intestinal walls.

When there are insufficient enzymes present in the amount of food that you consume, you do not get the nutrition you need from the food that you eat. This can result in weight loss or weight gain (a compensation by the body) and physical symptoms of nutritional deficiency such as fatigue, dry skin, hair loss, and brittle nails. At the same time, the food that you do not completely digest in your small intestine continues to your colon where it is broken down by intestinal microbes which can result in gas, bloating, cramping, constipation or diarrhea and steatorrhea (fat in the stool). Undigested food particles in people with "leaky gut" can result in immune reactions and a litany of resultant health concerns such as autoimmune diseases. People with any combination of the above symptoms can often benefit from supplementation of pancreatic enzymes. The most natural way to get these enzymes in the proportions they are producedin nature, without changing food preparation habits, is to take pancreatic extract.

Pancreatic Extract Supplement Options

Although pancreatic extract was the first treatment available for those with diabetes in the early 1900s, it was quickly replaced by more effective and concentrated pharmaceuticals like insulin in the 1930s as well as other medications as time progressed. An effective way to supplement missing digestive enzymes in people with insufficient pancreatic function is to ingest an extract created from an animal pancreas. The most common sources are bovine (cow), porcine (pig), and ovine (sheep). It is theorized that supplementing with pancreatic glandular extract can provide the body with the nutrients, cofactors, precursors and enzymes necessary to promote proper pancreatic function.

Taking Pancreatic Extract

Pancreatic extract can be found in products from several different sources, such as tablets or capsules. Like other glandulars, it is important to ensure that the extract comes from a reliable and safe source. Animals raised in New Zealand are often the best and safest source. Unfortunately, like other glandular extracts, there is very little standardization, and the dose depends on the underlying need and the concentration of each formula. Following the manufacturer's recommended dosing on the label and monitoring symptoms are often the best way to determine your correct dose.

Important Information

There is little safety information on pancreatic extract available. Because of this, it is best to err on the side of caution and at least follow the same restrictions as those that apply to pancreatin supplementation (as follows). "Do not take pancreatin if you are pregnant or nursing. Do not use if you have active bleeding or blood disorders or if you use blood thinners, and discontinue pancreatin 2 weeks prior to dental work or surgery. Pancreatin can cause nausea, vomiting, diarrhea, mouth and skin irritation, and allergic reactions."

Wormwood (Artemisia absinthium) is a tall bush whose characteristic odour makes it useful in the garden as a means of inhibiting weeds and pests such as insects and larvae. Many are familiar with its use in the bright green spirit called absinthe that is strictly regulated in North America due to its thujone content. Water extracts of wormwood will contain very little thujone.

Health Benefits of Wormwood

Digestive Support

It is primarily used for stimulating increased movement in the gastrointestinal tract and promoting the release of digestive juices. In the stomach, increased digestive juices can stimulate appetite and help with indigestion. In the intestines, increased bile and pancreatic juices can alleviate the heaviness that one feels after a large meal. It can also improve the digestion of fats and proteins. At the level of the large intestine, wormwood acts as a laxative by increasing gut motility, the speed at which the intestines push food and waste through. 

Anti-parasitic and Antimicrobial

Wormwood is often used as an aid in the treatment of parasitic infections, as it can be used to flush the body of parasites that have already been killed by other herbs. Because of this, it is often found in combination formulas for the treatment of parasitic infections. Wormwood has also been found to have antimicrobial acitivity, especially against Gram-positive bacteria, like Staph and Strep. Externally, it has been used to heal wounds, ulcers, acne and insect bites.

Shopping For Quality Wormwood Supplements

Most wormwood supplements are made as encapsulated dried herb, a tincture of the same plant parts or loose dried herb. It is often found as a component of anti-parasitic and laxative formulas. 

When doing a parasite cleanse, it is advisable to seek help from a health professional who can monitor your progress and decrease possible treatment side effects. The essential oil of wormwood is extremely toxic and should only be used under professional supervision. 

Wormwood is also commonly found in digestive bitter combinations. In order to help with digestion, bitter herbs must be tasted, like when you take in a tincture or tea. Encapsulated herbs are swallowed, thus bypassing the taste buds, and will not stimulate digestion.

Since Dr. Oz did his Yacon Syrup Project, everyone’s been buzzing about this sweet sugar substitute with the potential to aid in weight loss! This is great news for those struggling to regulate blood sugar. That's right, diabetics can enjoy yacon syrup! It's low on the glycemic index and therefore does not increase blood sugar levels. It is also low-calorie and all-natural, so the nasty side effects associated with many artificial sweeteners are not an issue here.

Although this is not a new product (Yacon has been used in Peruvian communities for thousands of years), we are learning more and more about its many health benefits, and it's quickly become a hot item and is flying off the shelves at National Nutrition!

What is Yacon?

The Yacon is a member of the Asteraceae family, close to the sunflower, and native to the Andean region of South America. The yacon itself looks very similar to a potato, but tastes more like an apple! The tuberous root is boiled down to produce a syrup that is often compared to molasses.

Advantages of Yacon Syrup

The Yacon is high in insulin, a complex sugar that breaks down slowly into /articles/supplements/fos-prebiotic/. In fact, the Yacon has one of the highest concentrations of FOS in any plant. For those not familiar with FOS, it is a term that has become synonymous with prebiotic, meaning it helps to stimulate our own production of probiotic bacteria in the gut. FOS is non-digestible and resistant to gastric acidity and enzymatic processes that break down what we consume. This means it travels untouched to the large intestine, where it selectively stimulates the growth of intestinal bacteria (selective b/c it increases the bacteria we need, in the amounts we need it!). A balanced gut flora promotes a healthy immune system and regulates digestion.

Inulin is also considered a soluble fibre, known for its ability to help balance blood sugar levels, as well as lower cholesterol. Yacon is also an excellent source of minerals, including potassium, calcium, phosphorus, and iron, as well as 20 amino acids. Again, of great benefit to diabetics in particular, yacon syrup is naturally sweet, with an extremely low glycemic index (almost 0), meaning there's no spike in blood sugar levels after consumption.

Using Yacon Syrup

If you are trying to cut down on more refined or artificial sugars, yacon syrup is a natural and healthy alternative. It can be used in coffee/ tea, mixed in your morning oatmeal or granola , or used in baking as you would sugar, honey, molasses, or maple syrup. Like anything, make sure you test out how sweet yacon syrup is on its own before baking with it. It is considered sweeter than sugar, so you may not want to substitute it one for one. Given the numerous health benefits, it's worth trying! - You wouldn't want to miss out on the new WONDER FOOD, would you?!

Shopping For Alternative Sweeteners

Health food stores, including National Nutrition. It typically comes in glass jars or bottles, similar to honey. Check out our selection of Yacon Syrup alternative sweeteners.