Eating Right

We live in a world where much of the food is hyper-processed and stripped of nutrients in order to prolong shelf-life, improve portability, or to meet certain aesthetic requirements. Much of our food supply is mass-produced by companies who care more about selling large quantities of a product for profit than providing nutritionally balanced items. In this fast-paced society, rather than taking the time to prepare and eat a nutritionally balanced meal on a regular basis, many busy individuals simply grab something on the go and hastily eat it in transit to some other destination. Unfortunately, the types of food that lend themselves to this eat-and-run lifestyle are usually not the healthiest.

• Malfunctioning or malnourished organs – The organs in your digestive system need the proper balance of nutrients in order to function, just like every other part of the body. Without sufficient amino acids, antioxidants, vitamins, fatty acids, complex carbohydrates and other elements that make up the human diet, the digestive system will struggle to produce the necessary enzymes and to fulfill its function.

• Constipation – A common side effect of a diet lacking in fiber is strained or reduced bowel movements. Stool may become dry and hard, to the point of resembling rocks. This is because fiber is needed to move stool through the large intestine. Without sufficient fiber, the stool moves too slowly and the walls of the colon absorb too much liquid, leading to bloating, discomfort and difficulty excreting material. A diet too high in meat and refined grains can, for example, lead to constipation and bloating over time.

• Diverticular disease – As if constipation itself weren’t already unpleasant enough, some of its side effects can be even worse. Diverticulitis occasionally occurs when pouches form in the colon and become infected, resulting in abdominal pain, nausea, vomiting, fever, bloody stools and more constipation. In some cases, this condition can become serious enough to require hospital admission. A high-fiber diet, both soluble and insoluble, can help normalize bowel movements and reduce the risk of constipation, hemorrhoids and diverticular disease.

• Gallstones – A diet high in fat and cholesterol-rich foods can up your risk of gallstones. These small, solid masses in the gallbladder are made of bile and can lead to serious problems if not dealt with swiftly. Afflicted individuals suffer from fevers, chills, nausea, vomiting and often have yellowish skin or eyes and grayish stools.

• Gastroesophageal reflux disease (GERD) – GERD occurs when the sphincter that allows food into the stomach but keeps stomach acid from heading back up the esophagus is weakened or unable to function correctly. Although a poor diet is often not the only cause of GERD, it can definitely exacerbate the symptoms. Eating large meals, especially ones containing fatty or spicy foods that are difficult to digest, quickly or at night can worsen symptoms.

Although there is a great deal of contradictory dietary advice out there, the general consensus is that a diet rich in fruits and vegetables, high in fiber, and low in sugar and refined carbohydrates is the best. Relatively high amounts mono- and polyunsaturated fats have also been shown to be beneficial, though many dieticians recommend keeping an eye on saturated fats. The Mediterranean diet is often cited as a good example, although there are many different diets around the world that have been studied for their potential health benefits.

References.

1. Livestrong.com: How Does a Poor Diet Affect Your Digestive System? Available from http://www.livestrong.com/article/435030-how-does-a-poor-diet-affect-your-digestive-system/. Accessed on May 12, 2015.

2. Mayo Clinic: Diseases and Conditions – GERD. Available from http://www.mayoclinic.org/diseases-conditions/gerd/basics/definition/con-20025201. Accessed on May 12, 2015.

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