THE FESTIVE SEASON CAN LEAD TO A ‘PERFECT STORM’ OF DIGESTIVE COMPLAINTS


An out-of-balance microbiome Everyone has a combination of good and bad bacteria in their gut, but overindulgence – particularly in refined carbohydrates and alcohol – it is the bad bacteria that are ‘fed’, leading to an imbalance.


Eating ‘on the run’ Patients will often eat while doing something else, such as talking, driving or working at the computer. Eating while doing something else simultaneously means that the food isn’t chewed properly. This results in the food not being completely broken down and so undigested food enters the intestine, leading to bloating, flatulence and diarrhoea.


So, what advice should you give to patients in the run-up to excessive Xmas? And what steps can they take to recover as soon as possible if they’re overindulged?


Not skipping meals There’s no doubt it can be tempting to make up for the extra calories from rich food by skipping meals the following day. Suggest that they eat


small, light meals which are packed with fruit and vegetables. Lean protein – fish, beans, tofu or chicken – is also a good idea.


Water, water everywhere Probably an obvious solution, but one that definitely works! Having said that, many patients will often neglect staying well hydrated, which can lead to low mood, low energy levels and a sluggish digestive system. Water also gets rid of toxins and supports the liver in processing foods.


Loving the liver Speaking of the liver, in addition to processing foods it also detoxifies alcohol, metabolises fats and cleanses the body of toxins. Suggest to patients that they eat a range of cruciferous vegetables, such as broccoli, cauliflower, kale and cabbage, in addition to lemon, beetroot, eggs and turmeric; all of which contain compounds that help the liver to function effectively.


Rebalancing the gut Patients who normally have a relatively healthy diet will find that even the shortest period of


excess sugar and alcohol can have a detrimental effect on their body. That’s because overindulgence and overconsumption can lead to an imbalance in the gut bacteria, which can result in the digestive difficulties detailed above.


Treatments If patients are complaining of any of the symptoms of overindulgence, suggest that, in addition to drinking more water and eating cruciferous vegetables, they take probiotics and prebiotics.


Probiotics Probiotics are living microorganisms, which, when ingested, provide many health benefits, mainly because they rebalance the gut bacteria.


Probiotics are available as supplements (which will also help revenue!), but are also available in foods, such as yoghurt, kimchi, sauerkraut and tempeh: all foods which have been prepared by bacterial fermentation.


Prebiotics Prebiotics – which are perhaps not as well known as probiotics – help to improve the amount of ‘friendly’ bacteria in the gut, primarily through increased consumption of prebiotic foods.


Prebiotics are types of fibre and enable the friendly bacteria in the gut to feed on. This leads to the ‘good’ bacteria in the gut producing nutrients for both the colon cells and digestive system. Prebiotic foods include onions, garlic, leeks, asparagus, bananas and apples.


Herbal remedies Herbal medicines can play a useful role in dealing with the symptoms of overindulgence.


Milk thistle is very effective in cleansing the liver at any time but is particularly useful after a period of overindulgence. Some studies suggest the plant may help with management and treatment of viral hepatitis, alcohol-related fatty liver disease, liver cancer, and liver injuries caused by drugs or toxins.


The senna herb can also be a useful natural remedy against a variety of common digestive complaints. Senna can be used to treat indigestion, flatulence, bloating and nausea and may also help ease heartburn.


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