IT'S a constant rush. The rush to beat traffic and make it to work on time, speed up to meet deadlines at the office, and the challenge of navigating traffic once again after a long day at work to make it back home.
Modern-day living has led to an accelerated pace of life, increased stress and anxiety, and poor lifestyle and eating habits, all of which trigger gastrointestinal issues.
How many of us have time to dwell over a meal and enjoy the flavours of food? Do we even eat on time or pay attention to what's on our plate, or simply grab whatever is fast and convenient.
Digestive issues are on the rise, a direct impact of our fast-paced lives which rarely allows the opportunity for mindful eating.
The World Health Organisation estimates that one in three persons experiences digestive disorder at any one time.
The vast majority of digestive disorders are linked to a poor diet. In Malaysia, the National Health and Morbidity Survey 2023 indicates that 95.1 per cent of Malaysian adults have an inadequate daily intake of fruits and vegetables.
On average, Malaysian adults consume only two servings of fruit and/or vegetables daily instead of the recommended five servings daily.
Common gut-related issues include bloating, indigestion, irritable bowel syndrome and gastroesophageal reflux disease (GERD).
A survey posted by BMC Gastroenterology in 2023 indicates that the estimated number of individuals suffering from GERD is 13.98 per cent of the adult population worldwide. In Malaysia, GERD is rising and affects an estimated 9.7 per cent of the country's population.
UCSI University head of medicine and health sciences, Assistant Professor Ts Dr Tan Chung Keat, says GERD is becoming more rampant and is commonly treated by medication or in chronic cases, calls for surgery.
But natural functional foods could play a role in treating GERD as well, he pointed out during Nattome's The Gut Show.
One good functional food is fermented soyabean which is a primarily plant-based protein source in East Asian countries. Fermented soyabean offers more health benefits than its unfermented counterpart, he says and is recognised for its therapeutic effects.
EAT WISELY
Indigestion is becoming an increasingly common problem, especially among young working professionals, and food and drink choices, that extra weight that they carry, smoking and alcohol consumption and most importantly, a fast-paced lifestyle with constant stress and anxiety are all common triggers, adds dietitian Indra Balaratnam.
"One in three of us are likely to have indigestion. If it happens once in a while, it's not so bad, but if it continues, it can start to wear off our stomach lining."
From having a gut that is nice and flourishing with good gut microbiome, over a period of time, we may end up with one that is dry and barren like a desert, she adds.
Once you start getting mild indigestion, take it as a red flag and initiate preventive measures. Make changes to your food choices so the condition doesn't become chronic.
Indra says certain foods are known triggers for indigestion. Spicy foods, those high in fat, meals prepared in an oily, greasy manner, acidic foods like pickles and tomato-based foods like certain pasta sauces can all be triggers.
Even certain fruits act as triggers, particularly citrus fruits like orange, lemon and lime, as well as beverages like carbonated drinks, coffee, tea and alcohol.
Indra says what we need to turn to are "beneficial foods" that help keep the gut thriving.
"We want foods that feed your gut microbiome so it stays like a lush garden."
These foods include wholegrains which are high in fibre like brown rice, corn, oats and barley, fruits and vegetables, and low fat protein like lean cuts of meat, fish and chicken. Meanwhile, limit foods that are overly oily and spicy.
Fermented foods are especially good for gut health because of their prebiotic content.
Prebiotic compounds in certain foods help feed the probiotics so the probiotic bacteria (good bacteria) can thrive in the gut.
Foods such as bananas, cabbage, leeks, onions and wholegrains all contain prebiotics and should be included as part of a healthy, balanced diet that prevents gastrointestinal issues in the long run.
TAKE STEPS TO PREVENT INDIGESTION
DON'T OVEREAT
Overeating is one of the main causes of acid reflux. Stop when you're up to 80 per cent full. Make your meals smaller. You can have another meal several hours later.
AVOID CRASH DIETS
Don't get on diets that require you to cut your calories to the extreme. Choose to lose weight in a sensible way. Extreme diets will make gastritis worse.
PLAN YOUR DAY BETTER
Avoid running around and not eating your meals on time. Plan your day better so you can have a decent meal in a calm manner to avoid indigestion.
DON'T EAT LATE AT NIGHT
Lying down after a heavy meal will result in discomfort. Eat your last meal of the day three hours before bedtime.
Order healthy food for your diet by using this foodpanda promo code