Suffering from gastrointestinal (GI) symptoms like heartburn, abdominal pain, bloating, diarrhea, and constipation? Join the club:  About 2/3 of Americans say they suffer from these symptoms on a regular basis.  

Medications abound, but more and more patients are seeking natural routes to relief. In the sections below, we’re serving up some remedies for you to try. 

Irritable Bowel Syndrome (IBS)

For starters, let’s make clear that IBS is NOT inflammatory bowel disease, or IBD. IBS is a syndrome—a constellation of symptoms—for which there is no identified pathology. IBD is a completely different phenomenon, where there is active inflammation inside the GI tract, causing symptoms and certain physiological changes.

A primary contributor to IBS is disruption of the gut microbiota, so one can achieve relief by restoring the microbiota through dietary changes. Experts in the field generally recommend a diet low in FODMAP (fermentable oligosaccharides, disaccharide, monosaccharide, and polyols). As such, limit things like wheat, apples, and milk (high in FODMAP), and splurge on foods like oatmeal, broccoli, and eggs (low in FODMAPs). 

Constipation

While the typical go-to for constipation is the prune or a psyllium-based product (such as Metamusil and many others), kiwifruit should be considered as an alternative. In a recent study, researchers randomly assigned 75 people with chronic constipation to one of three arms and to eat the following each day for 4 weeks: either two green kiwifruits, 5-12 prunes, or 12 g of psyllium. Improvements in bowel movement frequency were similar for all three groups, but stool consistency improved more with the kiwi and the prunes. The kiwi group, however, had less bloating and had a more favorable experience overall than the other arms.

In terms of inserting kiwi into your daily regimen, try this constipation-smoothie recipe:

• 1/3 cup aloe vera juice
• 1 peeled kiwi fruit
• ½ cup papaya
• ½ cup kefir, plain or vanilla
• up to ½ cup ice as desired
• 1-2 tsp pure maple syrup (optional; FODMAP friendly)

Simply blend ingredients until smooth. Tip: Cut up whole papaya and freeze extra to keep it from going bad; and allow frozen fruit to thaw prior to blending for best results.

Whether kiwi is the answer for you, know that the Dietary Guidelines for Americans recommend fiber intake of 25-35 grams per day for adults. It’s crucial to drink water with fiber: Each day, you should drink about 64 oz of water.

Gastroesophageal Reflux Disease (GERD)

Try aloe vera syrup. This syrup can reduce the frequencies of eight primary GERD symptoms: heartburn, food regurgitation, flatulence, belching, dysphagia, nausea, vomiting, and acid regurgitation.

Or, try apple cider vinegar, about a tablespoon mixed with 8 oz. of water, once per day. 

These dietary changes should be considered alongside certain lifestyle adjustments: losing weight if needed, eliminating food consumption within onehour of bedtime; raising the head of the bed; and reducing intake of alcohol (and caffeine).

Excess Gas

Try fermented foods, such as sauerkraut and apple cider vinegar, as these foods can significantly impact the microbiome and can help with excess gas. One expert recommends a mocktail consisting of 1 tablespoon of apple cider vinegar, flavored or unflavored bubbly water, and a slice of lemon. Another option is a few tablespoons of sauerkraut as a side dish.

It is important to remember that gas is a normal, healthy byproduct of the digestive process. But if your level is problematic, know the foods that are known to produce gas, such as beans, cabbage, broccoli, yogurt, and sugary drinks.

Nausea and Vomiting

Try ginger.  It is easy to add ginger to a variety of dishes (stir-fries, soups, vegetables, smoothies, tea, salads, salad dressings). Buy it in powder form or as slices or cubes in the frozen-food section.  Ginger can also help with gas.

Diarrhea

Try peppermint oil—one or two capsules 1-3 times per day. It can help the diarrhea and the accompanying cramping. Research on this is mixed, but is certainly worth a try.