Conquer Digestive Problems without Drugs

A new book on digestive health offers a simple formula to help you overcome common problems such as gastric reflux, diverticulitis, and irritable bowel syndrome (IBS) — without spending a penny on prescription drugs.

More than 60 million Americans suffer from digestive disorders despite massive amounts spent on proton pump inhibitors (PPIs), used to turn off acid production for reflux, and other medications.

“PPIs are not nearly as safe as most doctors make them sound,” says Dr. Gerard Mullin, Johns Hopkins integrative gastroenterologist, in his new book, “The Inside Tract: Your Good Gut Guide to Great Digestive Health.”

According to Mullin and co-author, Kathie Madonna Swift, registered dietician and culinary nutritionist, the debilitating effects of digestive disorders can be reversed through dietary and lifestyle changes, along with specific nutritional supplements, exercise, and stress control.

Among the “10 principles of nutritional integrity” guiding Mullin and Swift’s overall approach are eating whole, unprocessed foods, avoiding common food allergens, and drinking plenty of water. In teaching readers how to change their diet, the authors stress maximizing nutritional components. For instance, inflammation contributes to certain digestive disorders, such as ulcerative colitis. Instead of turning to anti-inflammatory medication, patients are recommended to increase their ingestion of nutrients that combat inflammation, such as omega-3 fatty acids found in foods like wild salmon, and monounsaturated fats like those found in coconut oil and avocados.

The authors emphasize that you are not what you eat, but what you absorb, and they provide a step-by-step plan to give your body what it needs to function optimally. Their roadmap includes detailed food plans and supplement recommendations based on your specific digestive disorder and symptom severity as determined through assessment tools in the book. Swift, former director of nutrition at the Canyon Ranch spa chain, contributed 50 easy recipes to help patients stay committed.

Here are some digestion-friendly tips from the authors to help you get started:

1. Steam vegetables to retain nutrients.

2. Practice “mindful eating” by chewing food thoroughly.

3. Replace cow’s milk with coconut, oat, or rice alternatives, or switch to cultured foods, such as yogurt and kefir.

4. Whole grains are an excellent source of healthy fiber, but be cautious. Some (such as whole wheat and barley) contain gluten, a problem for celiac sufferers and others who may be gluten-sensitive.

5. If symptoms increase consistently after eating a certain food, eliminate it for a few weeks, then reintroduce it gradually to determine your tolerance.