I’ve just seen the first Christmas Gaviscon advert on TV, so I thought now would be the perfect time to talk about digestion. With the season of indulgence upon us, digestive complaints often come into sharp focus. Let’s explore into how digestion works, why it sometimes goes wrong, and what you can do to keep things running smoothly—whether it’s the festive season or beyond.
How Digestion Works: A Journey Through Your Gut
Digestion is like a conveyor belt, breaking food down step by step so your body can absorb nutrients and get rid of waste. Here’s a really simple overview of it:
- Mouth: Digestion starts here with chewing. Saliva contains enzymes that begin breaking down carbohydrates. Chewing properly also makes your stomach’s job much easier.
- Oesophagus: A muscular tube that moves food to your stomach using a wave-like motion called peristalsis.
- Stomach: Stomach acid and enzymes break down protein and kill harmful bacteria. This acidic environment is crucial for proper digestion.
- Small Intestine: Nutrients are absorbed into your bloodstream with help from bile (from the liver and gallbladder) and enzymes (from the pancreas).
- Large Intestine (Colon): This is where water is absorbed and trillions of gut bacteria help process fibre and maintain balance.
- Rectum and Beyond: Leftover waste is, well, passed out of the body. Enough said.
Common Digestive Complaints
Digestive issues range from mild discomfort to chronic conditions. Let’s unravel some of the most common ones and understand why they happen.
1. Acid Reflux and Heartburn
What’s the difference? Acid reflux is when stomach acid flows back into your oesophagus. Heartburn is the burning sensation that often comes with it.
Why it happens: It’s usually due to a weak lower oesophageal sphincter (the “valve” between your stomach and oesophagus). Triggers include large meals, fatty or spicy foods, alcohol, caffeine, and lying down soon after eating. Think Christmas dinner followed by a sofa nap!
2. GERD (Gastroesophageal Reflux Disease)
What it is: A chronic form of acid reflux where frequent episodes can damage the oesophagus over time.
Symptoms: Persistent heartburn, regurgitation, difficulty swallowing, and even chronic coughing.
3. Indigestion (Dyspepsia)
What it is: Discomfort in the upper abdomen, often after eating. Symptoms include fullness, nausea, and sometimes mild pain.
Why it happens: Overeating, eating too quickly, or indulging in rich, fatty foods are common triggers. Stress can also play a role.
4. Bloating
What it is: A feeling of tightness or swelling in your abdomen.
Why it happens: Overeating, swallowing air, carbonated drinks, or imbalances in gut bacteria (dysbiosis) are common culprits. Rich Christmas food doesn’t help.
Why Christmas Can Be Tough on Digestion
December isn’t always the easiest month for your gut. Between mince pies, mulled wine, and three-course feasts, your digestive system can feel overwhelmed. Here are the main offenders:
- Overeating: Large portions stretch your stomach, increasing the likelihood of acid reflux.
- Fatty Foods: Slow to digest and can make you feel sluggish.
- Alcohol: Irritates the gut lining and disrupts your microbiome.
- Late-Night Feasts: Eating close to bedtime ups the chance of heartburn.
The Role of Low Stomach Acid and Medications
Heartburn and reflux are often blamed on high stomach acid, but low stomach acid (hypochlorhydria) could actually be the real root cause.
Stomach acid plays a vital role in digestion. It doesn’t just break down food—it also sends signals to the lower oesophageal sphincter (the “valve” between your stomach and oesophagus) to close properly. When acid levels are too low, this signal weakens, and acid can escape into the oesophagus, leading to symptoms like heartburn.
Low stomach acid can also cause:
- Poor protein digestion: Undigested food can linger in the stomach, causing bloating and discomfort.
- Nutrient deficiencies: Low acid levels make it harder to absorb vital nutrients like B12, iron, and magnesium.
- Increased risk of infections: Stomach acid acts as a barrier against harmful bacteria and pathogens, so low levels can leave you more vulnerable.
When reflux or heartburn strikes, it’s easy to reach for relief, and over-the-counter options like Gaviscon are a common choice. Gaviscon acts as an antacid, neutralising stomach acid to reduce symptoms. While it can provide quick relief, it doesn’t address the root cause and can sometimes mask underlying low stomach acid.
For more chronic symptoms, Proton Pump Inhibitors (PPIs) such as Losec (omeprazole), Zoton (lansoprazole), and Nexium (esomeprazole) are sometimes prescribed. These medications work by reducing the amount of acid your stomach produces. While they can seem to be effective in the short term, long-term use can lead to:
- Impaired nutrient absorption: Essential nutrients like B12 and magnesium may not be adequately absorbed.
- Increased risk of gut infections: A less acidic stomach environment allows harmful bacteria to thrive.
- Failure to address the real issue: If low stomach acid is the underlying problem, suppressing acid production only exacerbates the imbalance.
How to Support Digestion Naturally
The good news? A few small tweaks can make a world of difference. Here’s how to keep your digestion running smoothly this festive season and beyond:
1. Chew Your Food Properly
It sounds simple, but chewing is the first step in digestion. Aim for 20–30 chews per bite to break food down properly and reduce your stomach’s workload.
2. Stay Hydrated
Water keeps your digestive system moving. Avoid large gulps during meals, as this can dilute stomach acid. Sip between meals instead.
3. Eat Balanced Meals
Include protein, healthy fats, and complex carbs in your meals. They stabilise your blood sugar, provide steady energy, and support digestion.
4. Add Gut-Soothing Foods
Ginger, peppermint, and fennel are your gut’s best friends. Whether it’s a tea or sprinkled into dishes, they can ease bloating and discomfort.
5. Limit Alcohol and Caffeine
Both can irritate the stomach lining and exacerbate reflux, so enjoy in moderation.
6. Fast Overnight
Give your digestive system a break by fasting for 12 hours overnight (e.g., 7 pm to 7 am). It’s a simple way to reduce inflammation and reset your gut.
7. Get Enough Fibre
Fibre-rich foods like fruits, vegetables, and whole grains keep your gut bacteria happy and your digestion regular.
When to Seek Help
If digestive problems persist despite your best efforts, it might be time to dig a little deeper. Functional testing can uncover imbalances, intolerances, or gut bacteria issues that could be contributing to your symptoms.
Ready to tackle your digestive issues head-on? Book a free 30-minute chat with me, and let’s explore how nutritional therapy can help you feel your best—this Christmas and beyond.