International Stomach Protection Day丨These "stomach care" rumors will ruin your stomach sooner or later, and many people have fallen for it!

The stomach is an important organ of the human body, and nourishing the stomach is a topic of concern to many people. There are many "good ways" to nourish the stomach circulating on the Internet. For example, "drinking white porridge and millet porridge can nourish the stomach", "drinking milk can protect the gastric mucosa", "like cures like, eating pig stomach can nourish the stomach"... So, are these statements correct?

April 9th ​​is International Stomach Protection Day. Let us analyze the widely circulated stomach-nourishing "recipes" one by one and share scientific methods of stomach-nourishing.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

1. Can drinking porridge regularly nourish the stomach?

Rumor: Have a bad stomach? Drink more porridge to nourish it!

Analysis: You may often hear similar kind reminders, and the idea that drinking porridge can nourish the stomach is also widely believed by people.

Porridge is usually made from cereals, and its typical characteristics are soft texture and easy digestion and absorption. As a traditional dietary habit, for some special groups of people, drinking porridge can indeed play a certain role in nourishing the stomach in some cases.

For example, for people with stomach discomfort or weak digestive systems, drinking porridge in moderation can indeed reduce the digestive burden on the stomach because porridge is soft and easy to digest.

However, drinking porridge for a long time will weaken the digestive function. On the one hand, eating "soft" food for a long time may cause the stomach to become "lazy", and the stomach function cannot be fully exercised, but the digestive function may decline. On the other hand, drinking porridge frequently, especially white porridge, is relatively simple in nutrition, almost only provides carbohydrates, lacks high-quality protein, vitamins, minerals and other nutrients needed by the human body, and is easy to lead to nutritional deficiencies. For people with poor gastrointestinal function and stomach diseases, the consequences will be even more serious. In addition, the glycemic index of porridge is generally high, which is not suitable for people with unstable blood sugar control and diabetic patients.

2. Can drinking more milk protect the gastric mucosa?

Myth: The fat and protein in milk can form a protective layer on the surface of the gastric mucosa, which is helpful in relieving the irritation of gastric acid on the stomach wall. When some patients with gastric disease experience symptoms of stomach acid and distension, drinking a cup of hot milk often feels that it can relieve the discomfort.

Analysis: The truth may disappoint everyone. Milk cannot form a continuous and effective protective film in the stomach. This is because the protein and fat in milk will be broken down by gastric acid, digestive enzymes, etc. Because of this, the effect of milk on people with excessive gastric acid secretion is not consistent. For example, some studies have found that drinking milk can relieve the heartburn caused by gastroesophageal reflux disease (GERD), but some studies have found that it can aggravate the condition.

Moreover, for people who are lactose intolerant and allergic to milk protein, milk may aggravate stomach discomfort. Therefore, the effect of drinking milk on the stomach varies greatly from person to person. It is recommended that you do not blindly follow the trend of drinking milk to nourish the stomach. If you feel uncomfortable after drinking it, don't drink it.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

3. Soda Crackers

Can it completely neutralize stomach acid and thus nourish the stomach?

Rumor : Soda crackers contain alkaline substances that can neutralize stomach acid and have a nourishing effect on the stomach.

Analysis: The sodium bicarbonate in soda crackers can indeed react with stomach acid, which is a very common acid-base neutralization reaction.

However, the sodium bicarbonate content in soda crackers is not high. Considering the total amount of crackers that people can eat each time, it is completely wishful thinking to want to "completely" neutralize stomach acid. Moreover, if stomach acid is completely neutralized, it will also harm health. After all, our body still needs stomach acid to digest so much food we eat on a daily basis.

Therefore, soda crackers can be an occasional snack option, but you cannot rely on them to nourish your stomach.

4. If you have stomach problems, is it most effective to eat small meals frequently?

Rumor : If you have a bad stomach, eat small meals frequently. This can reduce the burden on the gastrointestinal tract and play an auxiliary therapeutic role in indigestion.

Analysis: For children, the elderly and other people with weak gastrointestinal function, eating small meals frequently can reduce the burden on the stomach each time you eat, and to a certain extent, reduce the single working pressure of the stomach, which is indeed beneficial to the stomach.

Recent review studies suggest that eating small and frequent meals (SFMs) may be an appropriate dietary recommendation for patients with gastric dysfunction, gastric disease, and hyperacidity. Unfortunately, the evidence is very limited, and eating small and frequent meals may also bring potential health risks, such as weight gain, reduced nutritional quality, and sleep disturbance. Therefore, eating small and frequent meals can be an option to consider, but it may not be useful, and other issues should be noted.

5. Eat a light diet

Can eating more vegetables and less meat nourish the stomach?

Rumor : People with poor stomach can eat a light diet, eat less meat and more vegetables to reduce the burden on the stomach and intestines.

Analysis: Many vegetarian foods, such as fruits and vegetables, are usually rich in vitamin C, potassium, and dietary fiber, which are indeed beneficial to stomach and digestive health. A light diet, especially avoiding high-sugar and high-salt foods, is important for intestinal health, because high-sugar and high-salt foods may have adverse effects on gastrointestinal health, including increasing the risk of gastrointestinal cancer.

However, this does not mean that eating less meat or even no meat is necessarily good. In fact, moderate intake of protein is also important for maintaining gastrointestinal health, especially high-quality protein sources such as fish and poultry.

In general, a light diet, appropriate reduction in salt and oil, and eating more fruits, vegetables, and whole grains are indeed beneficial to gastrointestinal health, but this does not mean that you must eat less meat or even no meat.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

6. Can eating raw peanuts nourish the stomach?

Rumor : Peanuts are rich in protein and fat, which can effectively protect the gastric mucosa.

Analysis: Nuts are a type of food that is relatively nutritious. They do contain healthy fats, especially polyunsaturated fatty acids, and are also rich in vitamins, minerals, dietary fiber, and bioactive phytochemicals, including polyphenols.

Peanuts are indeed rich in protein and fat, and eating them in the morning can effectively protect the gastric mucosa. Studies have found that peanuts as a midnight snack can enrich butyrate-producing bacteria, and have a positive effect on improving memory and coping with stress compared to low-fat, high-carbohydrate snacks. This suggests that peanuts may be beneficial to gastrointestinal health, but the current research results are still preliminary and are not enough to serve as a basis for eating raw peanuts to nourish the stomach.

Moreover, the effect of nuts on the gastrointestinal tract is related to the size of the particles after chewing. Raw peanuts are usually hard, and for some people with poor gastrointestinal function, it will increase the digestive burden.

It should be noted that some people may be allergic to peanuts, and eating peanuts will aggravate the gastrointestinal discomfort caused by allergies.

7. Like cures like, eating pig stomach nourishes the stomach?

Rumor : There is a saying among the people that "like cures like", so eating pig stomach can also nourish the stomach.

Analysis: As a pork food, pig stomach contains high-quality protein and high fat, and is very fragrant and delicious, but there is currently no sufficient scientific evidence that it has any special stomach-nourishing effect. Therefore, it is okay to eat pig stomach in moderation, but you should not expect too much from its stomach-nourishing effect.

8. Eating undercooked food

Can it nourish the stomach?

Rumor : Eating well-cooked food can reduce the digestive burden of the stomach and can effectively nourish the stomach.

Analysis: This statement is similar to the saying that drinking porridge nourishes the stomach. Well-cooked food is indeed easier to digest and absorb, and it can reduce the digestive burden for people with stomach discomfort. However, if we only eat overcooked food for a long time, our stomach will gradually develop "inertia". If the digestive ability is not exercised, it may lead to a decline in the function of the digestive system and is not conducive to the health of the gastrointestinal tract. Therefore, it is better to maintain a diversified diet, eat different types of food, eat food of different hardness, and properly exercise the digestive ability to maintain our stomach health for a longer time.

Copyright images in the gallery. Reprinting and using them may lead to copyright disputes.

Scientific stomach care

What should be done?

The stomach is an important organ in our human digestive system, responsible for food storage, digestion and nutrient absorption. "Stomach care" is not only about the health of the stomach itself, but also about keeping the entire digestive process smooth and efficient. Therefore, "stomach care" should focus on the health and function of the entire digestive system. If you want to "stomach care", you can usually start from the following aspects:

1

Have regular physical examinations and follow doctor's advice for treatment if you find any disease

Regularly check your stomach health to detect and treat stomach problems in a timely manner. If you find that you have stomach problems, you should first see a doctor, follow the doctor's advice, use medication reasonably, and don't be superstitious about "stomach-nourishing" remedies on the Internet.

There are many causes of stomach discomfort, which are very complicated and involve many possible diseases, such as gastroesophageal reflux disease (GERD), gastritis, gastric ulcer, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, etc. Some people may have multiple problems at the same time, all of which require targeted processing and treatment.

2

Pay attention to regular diet

Try to eat at regular times and in regular amounts every day. At least eat at about the same time and eat about the same amount for each meal. Don't eat one meal full and the next hungry, or too much or too little, and avoid overeating.

3

Follow the basic principle of a balanced diet with a variety of foods

Gastrointestinal health is closely related to our overall diet and nutrition. We should arrange our daily diet according to the recommendations of the Food Pagoda. A basic principle is to have a variety of foods to ensure balanced nutrition. We should eat 12 kinds of food every day and 25 kinds of food every week to take in various nutrients, including protein, fat, carbohydrates, vitamins and minerals. Eat more fresh fruits and vegetables, whole grain foods, and ensure the intake of high-quality protein, such as lean meat, fish, shrimp and aquatic products.

4

Drink plenty of water

The stomach needs enough water for digestion and metabolism, so you should drink enough water every day to keep your body's water balance. If your gastrointestinal tract is sensitive, such as feeling uncomfortable in the stomach or having diarrhea when drinking iced drinks, or feeling uncomfortable when it's too hot, then try to avoid drinking too cold or too hot drinks to avoid irritating your stomach.

5

Pay attention to food hygiene

Unhygienic food may carry pathogens, which can cause food poisoning, vomiting, diarrhea and other gastrointestinal problems. Therefore, we should avoid eating rotten and spoiled food and pay attention to the cleanliness of food. We should wash our hands before and after meals and keep the tableware clean and hygienic.

6

Keep exercising

Maintaining a moderate amount of exercise can promote gastrointestinal motility and help digestion. Avoid strenuous exercise and exercise immediately after a meal to avoid affecting stomach health.

7

Quit smoking and limit alcohol consumption

Smoking and drinking can both irritate the stomach and increase the burden on the stomach. Quitting smoking and limiting alcohol intake are good for stomach health.

In short, scientific stomach care needs to start from many aspects of daily life and develop good eating and living habits. At the same time, you should pay attention to your physical condition and seek medical treatment in time if you find any problems.

References

[1]What You Should Know About Dairy and Acid Reflux (healthline.com)

[2]Meal frequency and portion size: What to know (medicalnewstoday.com)

[3]Dashti HS, Mogensen KM. Recommending Small, Frequent Meals in the Clinical Care of Adults: A Review of the Evidence and Important Considerations. Nutr Clin Pract. 2017 Jun;32(3):365-377. doi: 10.1177/0884533616662995. Epub 2016 Sep 1. PMID: 27589258.

[4]Zmora, N., Suez, J. & Elinav, E. You are what you eat: diet, health and the gut microbiota. Nat Rev Gastroenterol Hepatol 16, 35–56 (2019). https://doi.org/10.1038/s41575-018-0061-2

[5]Lankarani KB. Diet and the Gut. Middle East J Dig Dis. 2016 Jul;8(3):161-165. doi: 10.15171/mejdd.2016.28. PMID: 27698965; PMCID: PMC5045668.

[6]Sensoy, I. (2021). A review on the food digestion in the digestive tract and the used in vitro models. Current Research in Food Science, 4, 308–319. doi:10.1016/j.crfs.2021.04.004

[7] Mandalari G, Gervasi T, Rosenberg DW, Lapsley KG, Baer DJ. Effect of Nuts on Gastrointestinal Health. Nutrients. 2023 Apr 1;15(7):1733. doi: 10.3390/nu15071733. PMID: 37049572; PMCID: PMC10096892.

[8]Kopper RA, Odum NJ, Sen M, Helm RM, Steve Stanley J, Wesley Burks A. Peanut protein allergens: gastric digestion is carried out exclusively by pepsin. J Allergy Clin Immunol. 2004 Sep;114(3):614-8. doi: 10.1016/j.jaci.2004.05.012. PMID: 15356566.

[9] Jing Yuan, Du Yiqi, Liu Wenzhong, et al. Chinese guidelines for the diagnosis and treatment of chronic gastritis (2022, Shanghai) [J]. Gastroenterology, 2023, 28(03): 149-180.

[10] Zhen Chengen, Hu Yiting. Review of the understanding of chronic gastritis and dyspepsia[J]. Chinese Journal of Diagnostics Electronics, 2016, 4(03): 177-183.

[11]5 lifestyle tips for a healthy tummy - NHS (www.nhs.uk)

[12]Good foods to help your digestion - NHS (www.nhs.uk)

[13]Black CJ, Paine PA, Agrawal A, et al. British Society of Gastroenterology guidelines on the management of functional dyspepsia. Gut 2022;71:1697-1723.

Author: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Review丨Zhang Yu, Researcher, Chinese Center for Disease Control and Prevention, Doctor of Medicine

The cover image and the images in this article are from the copyright library

Reprinting may lead to copyright disputes