Introduction: As the weather turns cold, an upset stomach from exposure to the cold is a common cause of discomfort. So, how can you improve your digestive health? Recently, hospital gastroenterology clinics have seen a surge in patients, most of whom suffer from digestive issues due to exposure to the cold or improper diet. To gently regulate your digestive system, it's important to know what you should and should not eat. Let's take a look together.
For more recipes to improve your digestive health, we recommend the Meitian special feature: The Autumn "Stomach" Protection Campaign Nourish Your Stomach with Food Therapy
What to Avoid When You Have a Sensitive Stomach
1. Citrus Juices
These acidic beverages can disrupt the digestive tract, stimulate sensitive nerves, and cause a burning sensation, which feels like acid reflux but is actually just an interference. In the abdomen, excess acid can cause other problems. If consumed on an empty stomach, your digestive tract is already full of acid; adding more can lead to abdominal pain. Drinking lemon water with honey, for example, might cause diarrhea.
2. Spicy Foods
When it comes to what to avoid with a sensitive stomach, peppers like red chilies or jalapeños can add a wonderful kick to food, but they can also irritate the esophagus. The result is a bout of heartburn, just as you'd expect from eating them. Even if you use dairy to reduce the spiciness, you are still consuming the active compounds in chili peppers. Avoid adding high-fat cream to spicy dishes; opt for milder green peppers instead.
3. Chocolate
The problem isn't chocolate itself, but consuming it in excess. A small piece is usually fine. However, for patients with gastroesophageal reflux disease (GERD), even a small piece can trigger issues. This is because chocolate relaxes the lower esophageal sphincter, which can lead to acid reflux.
4. Broccoli and Raw Cabbage
These vegetables, rich in fiber and nutrients, are undoubtedly healthy, but they can produce gas in the intestines. The solution is simple: cook them. Even briefly blanching them in boiling water can help break down some of the sulfur compounds that cause gas.
What to Eat When You Have a Sensitive Stomach
1. Lily Bulb
Lily bulbs contain protein, vitamins, and other special nutrients. They not only provide nutritional benefits but also help combat the dryness of winter. In Traditional Chinese Medicine, it's believed that eating more lily bulbs in autumn and winter can moisten the lungs, relieve coughs, calm the mind, and gently regulate the stomach.
2. Pork Skin
Pork skin is a food rich in protein, and it's also abundant in collagen. It has special therapeutic effects for nourishing yin, replenishing deficiency, clearing heat, and soothing the throat. Those with a sensitive stomach might want to try pork skin. It's delicious and can help promote the digestive system's ability to break down food, thus avoiding discomfort caused by indigestion.
3. Chinese Yam
Chinese yam is a powerful food with great benefits for the human body. It is effective for various conditions, such as coughing with a weak spleen, kidney deficiency, and frequent urination. The fiber in Chinese yam helps improve gastrointestinal motility and promotes intestinal peristalsis, which aids in digestion. Many people with digestive issues use Chinese yam to make soups, drinking the broth and eating the yam.
4. Milk
The substances in milk can form a protective layer on the stomach lining, which helps nourish the stomach and protect it from damage. It's considered the ideal natural food for stomach health. Additionally, milk is rich in protein and calcium, which are easily absorbed by the body. However, some people should avoid drinking pure milk or yogurt on an empty stomach to prevent diarrhea.
5. Ginkgo Nut
Ginkgo nuts are highly nutritious, containing crude protein, crude fat, reducing sugars, nucleoprotein, minerals, crude fiber, and various vitamins. Regular consumption of ginkgo nuts can nourish yin and improve complexion, effectively fight aging, and promote blood circulation for a radiant glow. Furthermore, boiling ginkgo nuts in a sweet soup can help strengthen the spleen and stomach.
6. Sugarcane
Sugarcane is a celebrated nourishing and moistening food, highly regarded throughout history. Eating more sugarcane in season can not only moisten the throat but also help reduce internal heat and moisten the lungs. However, sugarcane is high in sugar and is not suitable for people with diabetes. Those with a sensitive stomach can drink more sugarcane water.
7. Tremella Mushroom (Snow Fungus)
Tremella mushroom has been treasured by royal families for centuries as a "longevity food" and a "life-extending remedy." It has the effects of tonifying the spleen, whetting the appetite, replenishing qi, clearing the intestines, and nourishing yin to moisten the lungs. Additionally, regular consumption of tremella mushroom can enhance the body's immunity and increase resistance to cancer.
8. Oatmeal
Oats contain beta-glucan, a special type of fiber that is excellent for lowering cholesterol and can also boost the immune system. Oats contain a mix of both soluble fiber (which can lower cholesterol) and insoluble fiber (which helps keep the digestive system moving smoothly).
9. Yogurt
In addition to all the nutrients of milk, yogurt is rich in lactic acid, which breaks down the milk sugar (lactose) into lactic acid. For people who lack the enzyme to digest lactose or who experience diarrhea from drinking fresh milk, yogurt is a good alternative. Lactic acid can inhibit the growth of mold in the body and prevent the imbalance of gut flora caused by antibiotics. It can also prevent the buildup of toxins produced by spoilage bacteria breaking down proteins, thus having a cancer-preventive effect.