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Published on September 20, 2019

7 Digestive Supplements for Enhanced Digestion

7 Digestive Supplements for Enhanced Digestion

Do you constantly suffer from gas, indigestion and bloating? If so, your digestion could be in need of a helping hand.

Sometimes, it can seem like everything you eat causes you discomfort. Even when you’re trying to eat as healthily as possible, you still feel bloated and uncomfortable. Fortunately, there are plenty of digestive supplements that can assist your body’s natural digestive function.

Here are my pick of the best 7 digestive supplements to give your gastrointestinal tract the boost that it needs:

1. Digestive Enzymes

Although your body naturally produces its own digestive enzymes to break down food, these are sometimes not enough to get the job done. It may be that your body isn’t producing enough of these enzymes, or that they have been diluted, or that your diet contains too much fat or protein for your own enzymes to cope.

Taking a digestive enzyme supplement could really help to give your digestive function a boost.[1]

Most digestive enzyme formulas contain a blend of the enzymes that your body would normally produce, such lipase (to break down fats), amylase (to break down carbohydrates), and proteases and peptidases (to break down proteins). These enzymes are generally taken from natural sources, such as fruits, vegetables and amino acids.

You can increase your digestive enzymes naturally by eating foods that contain them. Typically, these include fruits such as pineapple, papaya, and mango. Honey and avocado are good choices, as are fermented foods like kefir and sauerkraut.

You can also look for a quality brand that contains a variety of digestive enzymes. It’s best to take your digestive enzymes during or after a meal.

Pure Formulations is a reputable brand that produces a helpful blend of digestive enzymes, including less common enzymes such as beta-glucanase and alpha-galactosidase. Look for their Digestive Enzymes Ultra formulation:

    Learn more about Digestive Enzymes Ultra here.

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    2. Probiotics

    Probiotic bacteria are the ‘friendly’ microorganisms that live in your intestines and assist in normal digestion. There are many different strains of probiotic bacteria and each strain has a slightly different role in keeping you healthy.

    One of the major benefits of these bacteria is the way they help to digest the foods you eat and absorb the nutrients contained within them.

    If your probiotic bacteria are lacking in any way due to an imbalance in your gut flora (also known as dysbiosis), you may need to top them up with a probiotic supplement.

    Dysbiosis can be caused by a poor diet, the use of antibiotics, other medications such as NSAIDs,[2] and even stress.[3]

    A probiotic supplement will also help to counter the ‘bad’ bacteria or yeasts such as Candida albicans, which can wreak havoc on your digestion.[4]

    Look for a high-quality supplement that contains a variety of probiotic strains and has a high CFU (colony-forming units) count. Some of the best strains for supporting digestion include L. plantarum, L. acidophilus, and B. bifidum.

    Most importantly, choose a probiotic that will get its probiotic bacteria to your gut. Look for a brand that uses time-release tablets to deliver its bacteria safely past stomach acid.

    My recommendation is the 15 billion CFU probiotic developed by Balance One Supplements. It uses time-release tablets and contains 15 billion CFUs of bacteria. The 12 probiotic strains include L. plantarum, L. acidophilus, and B. bifidum.

      Learn more about Balance One Probiotics here.

      3. DGL (Deglycyrrhizinated Licorice)

      No, not the sweet treat! Licorice is actually a plant that has been used as a digestive aid for centuries.

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      Licorice root contains a demulcent, which means it can soothe the inflamed or irritated tissues lining your gut. It’s known for helping to prevent ulcers and intestinal spasms, as well as reducing inflammation and allergies.[5]

      Deglycyrrhizinated licorice is a form of licorice that has been processed for safer consumption. Most of the active ingredient glycyrrhizin has been removed, which makes DGL safer for long-term use, particularly in people with medical conditions.

      DGL is helpful for controlling excess stomach acid and reducing heartburn. DGL supplements are available in chewable form or as liquids, capsules or powders. You can also find DGL in many gut health powders, along with L-glutamine and marshmallow root.

      Deglycyrrhizinated licorice is a very economical supplement and can usually be found relatively cheaply. A good example is the Natural Factors Deglycyrrhizinated licorice:

        Learn more about DGL Deglycyrrhizinated Licorice Root here.

        4. Peppermint Oil

        Peppermint is known for its cooling properties which can relieve the nasty effects of indigestion. It’s often used to prevent and treat common digestive symptoms such as gas and bloating.

        Some studies have shown that peppermint works by relaxing the tissues of the gastrointestinal system, which can ease any discomfort. It also helps to reduce spasms and prevent smooth muscle spasms, which can reduce any cramps.

        People who tend to suffer from irritable bowel syndrome (IBS) are often advised to try peppermint tea or peppermint oil, with evidence that it provides significantly better symptom relief than a placebo.[6]

        Peppermint oil capsules are best taken on an empty stomach before a meal, while peppermint tea can be drunk at any time to help soothe the gut.

        A good example of peppermint oil is from Heather’s Tummy Care. They also contain ginger and come in enteric-coated capsules to ensure that the oils reach your gut safely:

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          Learn more about Tummy Tamers Peppermint Oil Capsules here.

          5. Ginger

          Spicy and warming ginger is one of the best-known digestive aids in natural medicine.

          Ginger has long been known for its carminative properties, which means it helps to soothe the gut and reduce cramping. Carminatives like ginger also help to promote the elimination of excessive gas from the digestive system.

          Ginger is particularly helpful for treating conditions such as nausea, dyspepsia and colic. Evidence shows that ginger can help to boost the flow of both saliva and bile, which aids digestion.[7]

          The phenolic compounds in ginger are shown to relieve gastrointestinal (GI) irritation and stimulate bile production. At the same time, ginger also improves the production of the digestive enzymes trypsin and pancreatic lipase, which are needed to break down fat. This helps in increasing motility in the digestive tract.

          There’s no need to spend a lot of money on ginger supplements. Simply buy some ginger from your local store, cut it into small pieces, and boil it to make a simple but effective ginger tea.

          6. L-Glutamine

          If your gut lining has suffered the effects of Candida, Leady Gut Syndrome or food-related allergies, you could do with a dose of L-glutamine.

          This important amino acid is highly recommended for any digestive issue, particularly irritable bowel syndrome (IBS), an inflammatory bowel disease. L-glutamine is vital for the healthy repair of the cells within the gut lining. In fact, it’s the most abundant amino acid in your bloodstream and plays a valuable role in the maintaining the strength of your gut mucosa.

          By supporting the integrity of your gut with L-glutamine, you’ll be improving your overall digestive function.

          L-glutamine has been found to improve immune cell activity in the gut, helping to reduce the risk of infection and inflammation, as well as soothing gastrointestinal tissue. In your lower bowel, glutamine is necessary for providing fuel for metabolism, regulating cell growth and maintaining the gut barrier functions.[8]

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          The most cost-effective L-glutamine usually comes in a powder. It will often be combined with other gut-supportive powders such as marshmallow root or slippery elm. If you want a pure L-glutamine powder, Pure Encapsulations makes a high-quality formulation:

            Learn more about Pure Encapsulations here.

            7. Papain

            Papain is the active constituent within papaya, the tropical fruit. Papain is a a sulfhydryl protease that your body requires to break down protein. Interestingly, this is why papain can also be used as a meat tenderizer.

            The proteolytic enzymes in papain assist in breaking down proteins down into smaller fragments known as peptides and amino acids. One particular study involving a commercial papaya preparation found that it improved both constipation and bloating in people with chronic gastrointestinal dysfunction.[9]

            Although it’s possible to get some benefit from eating papaya as the fresh fruit, a concentrated supplement will provide more effective relief. You can take papain as a capsule on its own or as part of another digestive enzyme supplement.

            Doctor’s Best makes a high-quality proteolytic enzyme formulation that includes papain as well as 8 more enzymes, include serrapeptase and bromelain:

              Learn more about Doctor’s Best Proteolytic Enzymes here.

              So there you go, 7 digestive supplements that can improve your digestive health. If you’d like to learn more ways to improve your digestive health, don’t miss these articles:

              Featured photo credit: Hilary Hahn via unsplash.com

              Reference

              More by this author

              Lisa Richards

              Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

              8 Home Remedies to Get Rid of Constipation 7 Best Tea for Bloating and Stomach Gas Relief The Best Foods to Eat and Avoid When You Have Diarrhea 7 Digestive Supplements for Enhanced Digestion 7 Super Fast and Effective Ways to Reduce Gas in Stomach

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              Last Updated on January 3, 2020

              The 10 Essential Habits of Positive People

              The 10 Essential Habits of Positive People

              Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

              The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

              1. Positive people don’t confuse quitting with letting go.

              Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

               I will grant myself the ability to trust the healthy people in my life … 

              To set limits with, or let go of, the negative ones … 

              And to have the wisdom to know the DIFFERENCE!

               2.  Positive people don’t just have a good day – they make a good day.

              Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

              3. For the positive person, the past stays in the past.

              Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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              4. Show me a positive person and I can show you a grateful person.

              The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

              5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

              Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

              6. Positive people do not let their fears interfere with their lives!

              Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

              7. Positive people smile a lot!

              When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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              8. People who are positive are great communicators.

              They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

              9. Positive people realize that if you live long enough, there are times for great pain and sadness.

              One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

              10. Positive person are empowered people – they refuse to blame others and are not victims in life.

              Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

              How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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              I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

              Featured photo credit: Janaína Castelo Branco via flickr.com

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