Digestive Problems: Acidity, Bloating & Constipation

Common digestive complaints

Many people live with digestive discomfort that is not caused by serious disease but still affects daily life:

• Acidity and heartburn. A burning feeling in the chest or throat, often after large, spicy or late meals.
• Gas and bloating. A full, tight tummy, often linked to eating quickly, certain foods or constipation.
• Constipation. Passing stools less often than usual, or hard stools that are difficult to pass.
• Irritable bowel syndrome (IBS). A long-term pattern of tummy pain, bloating and changes in bowel habit, which needs a doctor's diagnosis.

Everyday factors

• Too little fibre or water.
• Irregular meals, late dinners and eating in a hurry.
• Tea, coffee, alcohol, smoking and very spicy or fried food.
• Little physical activity.
• Stress, which strongly affects the gut.
• Some medicines, such as painkillers and iron tablets.

How natural care may help

Naturopathy places digestion at the centre of health. A plan may include:

• Diet and meal timing. More fibre from vegetables, fruit, whole grains and pulses; enough water; regular meals; an earlier, lighter dinner. See our naturopathic eating guide.
• Yoga for digestion. Gentle twists, pawanmuktasana, vajrasana after meals and walking.
• Naturopathic therapies. Abdominal packs, hip baths and massage.
• Hydrocolon therapy. Only where suitable, after assessment, as one part of a wider plan. See Hydrocolon Therapy.
• Stress care. Breathing and relaxation, because the gut and mind are closely linked.

Simple habits

1. Eat at regular times and chew slowly.
2. Drink water through the day.
3. Add a portion of vegetables or fruit to each meal.
4. Walk for a few minutes after meals.
5. Do not ignore the urge to pass stool, and allow time in the morning.

What the research says

Increasing fibre, fluids and activity is standard first advice for constipation. For acid reflux, losing excess weight, smaller meals and not eating late are commonly recommended. Evidence for colon cleansing is limited, which is why it is used carefully, if at all. Natural care at Arogyam Sutra is complementary. Please keep seeing your doctor, keep taking prescribed medicines, and tell the clinic about every medicine and supplement you take.

Further reading

• Constipation, NHS
• Heartburn and acid reflux, NHS
• Irritable bowel syndrome (IBS), NHS