Everyone has gas from time to time, but how much is too much?

It is difficult to tell how much gas is too much. It is very rare that gas alone is an indication of a serious medical condition, particularly if the symptom has been present for a long time.

As we get older, we become more sensitive to lactose (milk sugar) or to other sugars. Gas is one symptom of lactose intolerance . The situation would be worse if we increased the amount of fiber in our diet.

In general, over-the-counter remedies such as simethecone (Gas-X, Mylanta Gas), Beano, or charcoal could help minimising the problem.

Are You Getting Enough Fiber in Your Diet?

Fiber is a type of carbohydrate present in all foods derived from plants, including whole grain, fruits, vegetables, beans, nuts and seeds. It is not digested or absorbed into the bloodstream and does not add calories to a person’s diet or provide energy for the body. However, fiber provides numerous health benefits to the body.

Fiber is a key component of a healthy diet and contributes to digestive health and appetite control. It also helps reduce blood cholesterol and blood sugar levels in the body and has been linked to preventing or controlling chronic diseases such as heart disease, diabetes, obesity and possibly some forms of cancer.

Fiber is divided into two types, based on its solubility, or ability to dissolve in water:

1) Soluble fiber. Forms a gel when mixed in a liquid. Soluble fiber slows digestion and helps the body absorb various nutrients.

2) Insoluble fiber. Provides structure to plant cell walls and does not dissolve in liquids. Insoluble fiber adds bulk to stool, preventing constipation and allowing stool to pass more quickly.

Fiber also can be classified according to its chemical structure. Examples of fiber categorized in this way include cellulose, hemicelluloses, gums and mucilages, lignan, pectin, and restricted starches.

High-fiber foods are a rich source of vitamins and minerals, and are generally low in total fat, saturated fat, cholesterol and salt. Foods high in fiber are known to help promote regular bowel movements and generally have few calories. They also contribute to a feeling of fullness.

Fiber can be found in all plant foods. However, it is not found in any foods that come from animals, including meat, fish, poultry, milk, milk products and eggs. Most foods that contain fiber contain both soluble and insoluble fiber, although the balance leans toward one type or the other. Fiber also is available in supplement form. However, experts generally advise most people to use dietary sources of fiber rather then supplements.

To get adequate amounts of fiber, the U.S. Dietary Guidelines and the Dietary Reference Intakes (DRIs) indicate that people should eat a variety of fruits, vegetables and whole-grain products daily. Helpful tools to increase intake of dietary fiber can be found on food labels.

Are Acidic Beverages Really Bad for Your Stomach?

You may have always assumed that acidic beverages like fruit juices, soft drinks and alcohol are bad for your digestive tract, but you may need to think again. Acidic drinks appear to do little or no damage to the protective lining of the esophagus, stomach and small intestine, according to a new review of decades' worth of studies.

It turns out that our gastrointestinal system is actually well equipped to resist acidity. "The lining of the GI tract is regularly exposed to acid from gastric secretions; therefore, it possesses numerous physical, chemical, and biological mechanisms of protection," Dr. Ronald Kleinman, a pediatric gastroenterologist at Massachusetts General Hospital, wrote in the July issue of the Journal of Food Science.

Among these protective mechanisms:

- The slimy but helpful layer of mucus that lines the GI tract contains, of all things, bicarbonate - that longtime favorite remedy of heartburn sufferers

- Cell membranes along the GI lining are hard to penetrate

- The stomach is designed with valve-like sphincters to contain the most concentrated acid

The GI system is designed to handle substances stronger than the most acidic beverages, which include lemon juice, lime juice, cranberry juice and grenadine syrup, according to Dr. Kleinman. "Furthermore, the history of safe consumption of these products provides additional evidence that consumption of low pH beverages does not result in lasting damage to the epithelium [lining] of the GI tract," he wrote.

Even in those cases where acidic drinks have a negative effect, "there is no evidence that damage is irreversible. Permanent damage from routine exposure to acidic beverages in humans would not be expected because of repair mechanisms that are available," according to the researcher.

These remarkable repair mechanisms include a process called restitution, where nearby healthy cells rush to the injured area, and proliferation, where new cells spring up to replace old ones.

The study concluded that moderate consumption of acidic drinks shouldn't harm the lining of the GI tract.

Conditions where acid is a concern

That doesn't mean you should start sucking on lemons. And if you have certain conditions, such as peptic ulcers, heartburn or gastroesophageal reflux disease (GERD), you may have to limit acidic drinks and foods.

People with ulcers, for example, are often advised to try a bland diet and to identify and avoid troublesome foods, often things that are spicy, acidic, fried or fatty. Consumption of certain foods, including acidic items such as citrus, tomatoes, carbonated drinks and alcohol, can contribute to heartburn and gastric reflux.

Be sure to check with your doctor if you have concerns. For most people, though, that morning glass of orange juice shouldn't be a problem.

Why We Need Colonoscopies

They aren't painful. Insurance often covers them. And they have saved countless lives. But, despite such clear advantages, colonoscopies remain one of the most unpopular and underused types of medical tests. If you're one of the thousands of people steering clear of a colonoscopy, read on--clearing up a few myths may help change your mind.

Recent stats underscore how many people are avoiding this crucial screening test for colorectal cancer, one of the most common and deadly cancers. Even in Germany, where the procedure is almost always covered by health insurance, a new study shows that only 20 percent of those over 55 have received a colonoscopy. The numbers in the United States are also discouraging, and recent research shows black Americans are particularly unlikely to undergo colonoscopy testing.

So, what exactly is a colonoscopy? It involves use of a colonoscope, which is a long, thin, flexible lighted tube with a camera at the end. A doctor inserts this tube up the patient's rectum and colon (all six feet of it) to examine the inner wall of the large intestine for suspicious growths. But relax - this isn't as awful as it sounds. The patient typically gets an intravenous sedative or general anesthesia before the procedure begins, and is at worst relaxed or at best asleep. Usually the procedure takes only about half an hour and you probably won't even remember it afterward.

The truth is, the only unpleasant part of the test is the preparation. It's important to clear the way for the colonoscope in advance, so you'll have to follow the doctor's instructions about taking laxatives and possibly having an enema beforehand. But dutifully following though with the preparation will likely mean it'll be a decade before you need to schedule another colonoscopy.

10 Tips for Better Digestive Health

Have you ever suffered from bloating, cramping, gas, constipation, heartburn, nausea or diarrhea after a meal? Have your symptoms gotten so bad that you've cancelled plans with friends, called in sick to work, or had problems falling asleep at night? Poor digestive health can upset your stomach and your routine. The American Gastroenterological Association's (AGA) Foundation for Digestive Health and Nutrition recently reported that 7 out of 10 Americans experienced digestive health issues in 2007. Nearly half of Americans polled say these painful symptoms affect their daily lives. To help you improve your digestive health and reduce uncomfortable symptoms, the World Gastroenterology Organization (WGO) compiled this list of guidelines:

1) Eat small, frequent meals. For your best digestive health, the AGA and top nutrition associations around the world recommend eating four or five small meals a day. Your overall calories should stay about the same.

2) Include foods rich in fiber. Fiber is important to your digestive system, and you can find it in fruits, raw vegetables, nuts, beans and whole grain breads and cereals.

3) Eat fish three to five times per week. Fish contain omega-3 fatty acids, which can improve digestive problems by stabilizing cell walls, reducing inflammation and restoring balance.

4) Reduce your intake of fried, fattening foods. Cutting back on greasy, fried foods that are high in fat and hard to digest reduces your stomach's workload.

5) Incorporate fermented dairy products into your diet. Certain probiotics (the "good bacteria" that's found in dairy products like yogurt and cottage cheese) may improve intestinal function and overall digestive health. Probiotics can help prevent or ease conditions like gastroenteritis, irregularity, irritable bowel syndrome and inflammatory bowel disease.

6) Select lean meats. Leaner cuts of meat—pork, chicken and turkey—contain less fat, which may improve digestive comfort.

7) Drink plenty of fluids. Liquids help alleviate and prevent constipation, and they ease the digestive process. A good way to make sure you’re getting enough fluids is to drink a glass of water with every meal.

8) Don't rush eating. Overeating can upset your stomach and digestive tract. Eating slowly and chewing food properly encourages a "full" feeling, before trouble starts.

9) Exercise regularly. Don't smoke. While most people know that exercise offers overall health benefits, most people don't know that it's good for your digestive tract, too. Daily physical activity improves the natural rhythm of the digestive system and assists in moving food through the digestive tract.

10) Maintain a healthy body weight. According to the AGA, a body mass index that indicates obesity or unintentional weight loss may be detrimental to your digestive health.