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Healthy habits and the right supplements can help tame stomach troubles during holiday feasts
Healthy Holiday Eating

Holidays are a time to enjoy good company and good food. But between traveling, eating heavy food, and eating out, these happy occasions can lead to all kinds of digestive troubles.

According to research or other evidence, the following self-care steps may be helpful:

• Slow down at the table. Take time to eat slowly and chew your food thoroughly.
  
• Try lactase enzymes. If your symptoms seem to be brought on by milk products, try taking lactase digestive enzymes before eating those foods.
  
• Help digestion with pancreatic enzymes. Taking enzymes at each meal that provide 30,000 USP units (IU) of lipase and also include protease and amylase enzymes can improve digestion.
  
• Check for food sensitivities. Work with a specialist to see if certain foods make your symptoms worse.
  
• Get a checkup. See your healthcare provider to make sure your symptoms are not related to a medical problem.

About indigestion
“Indigestion” refers to any number of gastrointestinal complaints, which can include gas (belching, flatulence, or bloating) and upset stomach. “Heartburn” refers to a burning feeling that can be caused by stomach acid regurgitating into the esophagus, by gastritis (inflammation of the stomach lining), or by an ulcer of the stomach or duodenum (also called peptic ulcer). “Low stomach acidity” refers to the inability to produce adequate quantities of stomach acid that will affect digestion and nutrient absorption.

In some cases, such as lactose intolerance, indigestion symptoms are due to a specific cause that requires specific treatment. Sometimes indigestion symptoms are caused by diseases unrelated to the gastrointestinal tract. For example, ovarian cancer may cause a bloating sensation. People with indigestion symptoms should be diagnosed by a healthcare professional before assuming that the information below is applicable to their situation.

The most common cause of heartburn is gastroesophageal reflux disease (GERD), in which the sphincter between the esophagus and the stomach is not functioning properly. Another cause is hiatal hernia, in which a small portion of the stomach protrudes through the aforementioned sphincter.

What are the symptoms?
Symptoms may include painful or burning sensations in the upper abdomen, bloating, belching, diffuse abdominal pain, heartburn, passing gas, nausea, and occasionally vomiting. The appearance of these symptoms is often associated with eating.

Dietary changes that may be helpful
Heartburn and indigestion may be relieved in some people by avoiding or reducing the intake of caffeine and alcohol. In addition, some people with indigestion symptoms appear to have food allergies or intolerances. Avoiding such foods may improve digestive complaints. Dietary modifications should be undertaken with the help of a healthcare practitioner.

Other therapies
Treatment includes the avoidance of problem foods, such as citrus fruits, spicy foods, fatty foods, milk, and beans.

People who eat too fast or fail to chew their food adequately may also experience symptoms of indigestion or heartburn.

Vitamins that may be helpful
Lipase, a pancreatic enzyme, aids in fat digestion and may improve digestion. In a double-blind trial, a timed-release form of pancreatic enzymes was shown to significantly reduce gas, bloating, and fullness after a high-fat meal. Participants took one capsule immediately before the meal and two capsules immediately after the meal. The three capsules together provided 30,000 USP units of lipase, 112,500 USP units of protease, and 99,600 USP units of amylase. The amount of pancreatic enzymes needed should be determined with the help of a doctor.

Activated charcoal has the ability to attach to intestinal gases. In a small, controlled trial, people were given a meal of gas-producing foods along with capsules containing 584 mg of activated charcoal, followed by another 584 mg of activated charcoal two hours later. Using activated charcoal prevented the five-fold increase in flatulence that occurred in the placebo group. Another study found that taking 388 mg of activated charcoal two hours after a gas-producing meal normalized flatulence by the fourth hour.

Vitamin B12 supplementation may be beneficial for people with delayed emptying of the stomach contents in association with Helicobacter pylori infection and low vitamin B12 levels. In a study of people who satisfied those criteria, treatment with vitamin B12 significantly reduced dyspepsia symptoms and improved stomach-emptying times.

Herbs that may be helpful
Artichoke is a mild bitter. Bitter herbs are thought to stimulate digestive function by increasing saliva production and promoting stomach acid and digestive enzyme production. They are used when stomach acid is low but not in heartburn, where too much stomach acid could initially exacerbate the situation. Extracts of artichoke have been repeatedly shown to be beneficial for people with indigestion. Artichoke is particularly useful when the problem is lack of bile production. Doctors recommend extracts providing 500–1,000 mg per day of cynarin, the main active constituent of artichoke.

Among the most notable and well-studied carminatives (gas-relieving herbs) are peppermint, fennel, and caraway. One double-blind trial found that a combination with peppermint, caraway, fennel, and the bitter herb wormwood was useful in reducing gas and cramping in people with indigestion. Generally, 3–5 drops of natural essential oils or 3–5 ml of tincture of any of these herbs, taken in water two to three times per day before meals, can be helpful. Alternately, a tea can be made by grinding 2–3 teaspoons of the seeds of fennel or caraway or the leaves of peppermint, and then simmering them in a cup of water (covered) for ten minutes. Drink three or more cups per day just after meals.

Linden has a long tradition of use for indigestion. Clinical trials have shown that linden flower tea can help people who suffer from upset stomach or from excessive gas that causes the stomach to push up and put pressure on the heart (also known as the gastrocardiac syndrome). Linden’s antispasmodic action, particularly in the intestines, has been confirmed in at least one human trial. Linden tea is prepared by steeping 2–3 tsp of flowers in a cup of hot water for 15 minutes. Several cups per day are recommended.

In a double-blind trial, turmeric was found to relieve indigestion. Two capsules containing 250 mg turmeric powder per capsule were given four times per day.

Ginger is well known for its traditional use in treating a variety of gastrointestinal complaints, ranging from flatulence to ulcers. It has anti-inflammatory and anti-nausea properties and has been shown to enhance digestion.

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