Vitamin and mineral supplements are big business, whether they are multivitamins, special “mixtures” for certain purposes (such as sleep) or individual nutrients.
There is no doubt that some are useful, such as vitamin D, which the NHS recommends that everyone consider taking in the fall and winter due to our limited exposure to sunlight during these seasons and it is difficult to get enough vitamin D from food. .
In my clinic, there are sometimes cases where I recommend specific supplements – but this is on a case-by-case basis and the formulations are supported by clinical trials.
The reality is that you don’t need most, if any, of these bottles of supplements you see in supermarkets and High Street stores or online. They can also be quite expensive.
Vitamin and mineral supplements are big business, whether they are multivitamins, special “mixtures” for certain purposes (such as sleep) or single nutrients, writes Dr. Megan Rossi (pictured).
But it’s hard not to be tempted by marketing – especially for products that claim to “support” your digestive system.
Who doesn’t want healthy intestines? Last but not least, because we know that it plays a key role in so much of our health, from the heart to hormones and our mental well-being.
One thing that comes up again and again when a new client comes to my clinic is the issue of digestive enzymes. I am inevitably asked, ‘Should I take a supplement?’
Since so many patients had years of bowel problems before coming to me, it’s no surprise that they turned to Dr. Google, wrote down their symptoms – often bloating or heartburn – and diagnosed digestive disorders on their own. your enzymes. And so they turned to the increasingly popular over-the-counter enzyme capsules in hopes of a cure.
Usually young women with irritable bowel syndrome (IBS) or those later in life have heard that we do not produce enzymes as efficiently with age. But IBS is not caused by a deficiency of digestive enzymes – and the idea that we always produce fewer enzymes with age is simply not true: if you stay healthy, your enzymes work well.
They’ve essentially wasted money on pills they don’t need – and that wouldn’t work even if they’re in short supply because they’re only available in low over-the-counter doses and often from plant sources like pineapple, which isn’t scientifically proven to be have some measurable benefit to the human gut.
Who doesn’t want healthy intestines? Last but not least, because we know that it plays a key role in so much of our health, from the heart to our hormones and mental well-being.
If you find yourself in this digestive enzyme camp, it’s not your fault – marketing such products is insidious, flooding your Google search and harassing worries (but that’s what this column is about, arming you with the science you run through advertising. ).
Another concern that people express is that drinking water with food “dilutes” our digestive enzymes.
The truth is that the contents of your stomach are constantly monitored so that it can adapt to our various dishes – it is amazingly adaptable, we must give more credit to our bodies!
Of course, enzymes play an important role in digestion.
Enzymes are a type of protein that our body produces that helps break down the food we eat.
The first enzymes found in food are in the mouth. When we chew, we produce saliva, which contains amylase, an enzyme that breaks down complex carbohydrates into “simple” carbohydrates (ie sugar).
Try chewing a piece of bread for a long time and keep it in your mouth – after a while you will find that it tastes much sweeter. This is starch, which is broken down into glucose, simple sugar.
As food passes through our stomachs and small intestines, it encounters lipases, enzymes that break down fats; proteases that degrade protein; lactase, which breaks down lactose in dairy products – and so on. These enzymes break down food into smaller molecules so that our body can absorb food from it.
So what happens if we don’t have digestive enzymes or don’t have “enough” of them? In this rare case – which accounts for 0.0001% of situations and is known as exocrine pancreatic insufficiency – food is not digested properly, which means that it is effectively lost.
Symptoms include upset stomach, bloating, diarrhea and so on – but if you have this, you will also be malnourished, lose weight and function poorly overall.
Digestive enzyme deficiency rarely occurs in isolation, but rather as a side effect of something else, such as pancreatitis (inflamed pancreas) or cystic fibrosis.
In this case, your doctor will prescribe a combination of high doses of enzymes that you will take with each meal to make sure that your body can break down the nutrients to feed it.
There is a second scenario that is more common: lactose intolerance. This is where the levels of the enzyme lactase, which is produced in the lining of the gut, decrease when the baby is weaned. Fortunately, over-the-counter lactase enzymes work.
However, unless you have been diagnosed with one of these conditions, stay away from these unnecessary pills – not least because, although they are usually useless, they are dangerous if you are taking any medications, especially diluents. blood or diabetes medications, there is a risk of interaction.
So save your money, be safe, and soothe your gut instead with my three scientifically supported anti-bloating tips:
1. Chew your food properly – digestion begins in the mouth. Aim for 15 to 20 chews per bite.
2. Avoid sugar alcohols, which are commonly found in sugar-free foods and chewing gum, such as mannitol, malithiol, sorbitol, xylitol, and isomalt. Even healthy bodies do not produce enzymes for them, so they are not digested properly, which can cause intestinal problems.
3. Try capsules with peppermint oil. Studies in people with IBS have shown that peppermint oil can relax the muscles of the gut and therefore can help relieve bloating from gas.
Studies recommend taking them up to three times a day, 30 to 60 minutes before meals, in order to reduce after four weeks – but it’s always a good idea to talk to your healthcare team first.
ask Megan
I have diverticula and I was told to give up seeds and nuts. But aren’t they good for fiber, which I’ve been told to increase?
Mary Walker, by email.
First, a diverticulum (the only number of diverticula) is when a weak spot in the gut, usually the large intestine, is pushed out, forming a small sac with a narrow opening.
Most people develop at least one diverticulum with age due to weakening of the intestines, and they are usually harmless. About 20% of those with diverticula will develop symptoms such as abdominal pain, usually in the lower left side – less than 3% experience the acute form, diverticulitis, in which the pockets become inflamed.
We used to think that people with diverticular disease should avoid eating nuts, seeds and popcorn because they could be trapped in the diverticulum. But there is actually no evidence to support this, so the advice has already been updated. If you have diverticulitis, you may be advised to stick to a short-term, low-fiber diet. But then you can return to a high-fiber diet by bringing nuts, seeds and popcorn back to the menu (try my super crackers, recipe below).
Try this: dirty crackers
A staple product for the closet in my house, they are full of plant proteins and healthy fats and are high in fiber to keep you and your gut microbes happy for longer. I keep a supply of them in my bag so I can walk between meals on busy days.
Right 12
80 g rolled oatmeal
40 g of mixed seeds
Pinch of salt
1 tablespoon olive oil
Preheat the oven to 170c with a fan / 375f / gas 5. Beat the oats in a blender to form large crumbs, then mix with the seeds and salt in a bowl. Add oil and 60 ml of warm water. Mix by hand to form a wet dough.
Leave to rest in a warm place for ten minutes. Line a baking tray with parchment paper and place the dough in the middle. Cover with another sheet of baking paper and use a rolling pin to spread the dough in a thin layer – the thinner the better.
Remove the top paper and cut out circles using a cookie cutter. Bake for 20-25 minutes or until lightly browned.
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