Since the body's digestive efficiency and natural enzyme production decrease over time, most people eventually begin to notice they can no longer "handle" certain foods they once could. Today this is not just a challenge for the elderly. Chronic heartburn (or acid indigestion) are on the rise among all age groups. We covered the primary reasons for this "acid epidemic" in a previous post here. In this article we'll examine five types of foods that are known to trigger bloating and feelings of acidity. 1. Fatty & fried foods Fatty and fried foods are the most recognized types of food for causing digestive distress—and for good reason! Greasy meals, fast food, heavy cuts of meat, and rich cream-based sauces are a risky "eating adventure" for most people. Fats slow down the rate at which the stomach empties its contents (gastric emptying). Heavy fats linger longer in the stomach, frequently leading to a feeling of uncomfortable fullness, sluggishness, and acid reflux. Younger generations consume a much higher volume of fatty and fried foods (as well as ultra-processed foods) which helps explain why chronic acid indigestion is more common among younger people today. 2. Dairy Products The challenging ingredient in dairy products is lactose. Lactose is a complex sugar found naturally in milk and dairy products, formed from two simpler sugars: glucose and galactose. Many people are born with reduced capacity to digest lactose; however, even among those who once digested it with ease, it becomes more of a problem as they age. This is because the body produces less lactase—the enzyme responsible for breaking down lactose—as people age. Without enough lactase, the sugar passes unabsorbed into the large intestine. In addition to feelings of acidity, as the body tries to digest the lactose it ferments and causes gas, cramping, and bloating. 3. Spicy Foods The spicy food category includes not only hot peppers and heavy chili powders, but less-recognized ingredients like curry and garlic sauces. These herbs, though healthy, can be blended on the spicy side, depending on the recipe. The spicy compounds can irritate the lining of the esophagus and the stomach. And, in older adults, the lower esophageal sphincter can become slightly more relaxed, making it even easier for spicy food and stomach acid to travel upward and cause heartburn. 4. Highly Processed and Refined Grains This category includes white bread, pastries, heavily processed snacks, and items laden with refined sugars and artificial additives. Highly processed and refined grains are stripped of their bran and germ during processing, which removes much of their fiber. The fiber deficiency slows digestion and increases stomach acid production. This, in turn, contributes to acid reflux and heartburn symptoms. Refined grains have also been stripped of essential vitamins and minerals that are present in whole grains. Without these nutrients, the entire digestive process—from acid and enzymatic breakdown to assimilation by the body—is much less efficient. 5. Carbonated, caffeinated and alcoholic drinks Carbonated drinks introduce large amounts of dissolved carbon dioxide gas directly into the stomach. This drastically increases internal gastric pressure and makes it easy for acid to bubble up into the esophagus. Caffeinated drinks act as smooth muscle relaxant, which causes the lower esophageal sphincter to relax. This makes it much easier for stomach contents to leak upward. Alcohol irritates on two fronts: First, similar to caffeine, alcohol is a systemic relaxant that directly reduces the muscle tone of the lower esophageal sphincter. Secondly, alcohol is a chemical irritant to the delicate mucosal lining of both the stomach and the esophagus. Supplement help If you must have these foods, and they cause you discomfort, consider a digestive enzyme blend, like Optimal Digest-A-Meal from Optimal Health Systems. It provides the right enzymes to digest protein, fats and carbs. And, to control post-meal feelings of acidity, consider Optimal Gastric Prime HCL to restore healthy acid levels and to reduce bloating. Click the banner ad on this page to learn more. - - - Sources: WebMD.com, Cleveland Clinic, Harvard Health, Wikipedia (heartburn).
