Martha Jefferson Hospital
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Gastro-intestinal Tips
Avoiding Gallstones
Gallstones. It is estimated that ~25 million Americans have them, although many will not have symptoms for years. The gallbladder stores and releases bile into the intestinal tract- and bile helps you digest fat. Gallstones can form if the bile becomes too concentrated in cholesterol – it gets super-saturated.
Risk Factors for developing gallstones:
- routinely skipping meals
- carrying weight in the mid-section
- weight loss and regain cycling (on a diet, off a diet, on a diet, off a diet…..)
Symptoms of gallstones:
- discomfort after eating
- pain in right upper abdomen
- fever and chills
- nausea and vomiting
What might offer protection from developing gallstones? Having food sources of omega-3 fatty acids (nuts, fish, olive and canola oils), eating LOTS of fruits and vegetables, and selecting whole-grains rather than refined carbs and sugars.
Friday, August 24
The safe bet for prevention of gallstones is to have a healthy weight, choose healthy foods, and regular physical activity. Nothing unusual or heroic is needed to keep the gallbladder safe and sound.
Keeping the Gut Calm
IBS. Do you know what that stands for? Irritable Bowel Syndrome. And about 20% of folks in the U.S. experience this uncomfortable condition. Most have a number of symptoms in the gastrointestinal tract from the spasms and cramping that can occur in the colon.
The Risk Factors for IBS:
- Maybe genetics????
- Lots of stress.
- It occurs in more women than men.
Common IBS Triggers:
- Caffeine
- Alcohol
- Fatty and greasy foods
- Carbonated drinks
- Gum (air gets in the gut)
- Large meals or overeating
IBS Treatment:
- Anti-spasmodic meds
- Avoidance “trigger” foods
- Moderate fiber (not high fiber)
- Plenty of fluids, especially water
- Small meals and small healthy snacks
- Daily stress relievers: daily walk, deep breathing exercises, a good chat with a friend
Celiac Disease Update
October is National Celiac Disease Awareness Month. Celiac Disease is an inherited autoimmune disorder that affects about 1 person out of every 133. Researchers at the U. of Maryland School of Medicine have found it is on the rise in the elderly. Since 1972 Celiac Disease in the U.S has doubled every 15 years.
In Celiac Disease, the body cannot digest the protein gluten. Classic symptoms of Celiac Disease include
- irritation to intestines with bloating, gas & diarrhea
- skin rashes & blister-like spots on skin
- joint pain
- chronic fatigue
- depression
Gluten is found in wheat, wheat bran & wheat germ; barley and rye. This includes farina, most pasta & couscous, many cereals (Raisin Bran, Wheaties, Total, Grapenuts & Shredded Wheat).
Plan meals and snacks around gluten-free foods:
- fresh unprocessed fish, poultry, meats, eggs & dairy
- rice, beans, quinoa, lentils
- potatoes
- corn – cornmeal, grits, corn cereals
- fruits & vegetables
Thicken soups, stews, etc. with tapioca, cornstarch & potato starch rather than flour.
Keeping a gluten-free kitchen means reading ingredient labels thoroughly.
Have on hand healthy snacks for all family members:
- fruits & veggies
- popcorn
- homemade trail mix with gluten-free corn chex + nuts + dried fruit
- cheese or nut butter on rice crackers
- baked corn or potato chips
- frozen 100% fruit juice bars & ice cream
Gluten-free cereal is a great breakfast - just add skim milk and fruit.
GERD in Kids
A large study, looking at the medical records of over 690,000 children between the ages of 2 and 19, found yet another health consequence of obesity. Carrying this extra weight in the mid-section increased risk of developing gastroesophageal reflux disease or GERD or acid reflux.
GERD causes stomach acid to go back UP the esophagus. This can irritate and inflame the delicate lining of the esophagus. There can be a burning feeling in the chest.
Untreated GERD is not good! With the stomach acid constantly irritating the esophagus, over time the cells react and change. They may become cancerous. This condition is called Barrett’s esophagus.
Pediatric researchers are concerned about GERD starting in young obese children because this means they potentially have a longer time that their esophagus is exposed to the destructive stomach acid and bile. Will we see esophageal cancer at younger ages – we don’t know.
The bottom line: we need to help our young people get to and maintain a lean weight with a healthy diet and regular physical activity.
GERD Treatment Tips:
- NO caffeine: coffee, tea & sodas.
- NO alcohol.
- NO greasy or fatty foods.
- Lose tummy weight.
- Stay upright for several hours after eating.
- Elevate the head of the bed.
These baked stuffed potatoes are low in fat, high in protein with the addition of Greek yogurt to the potato filling. Top with grated veggies for added fiber. Make extras to keep in the refrig for an easy-to-warm-up snack.
