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Check nowWhat are some common myths about digestion?
Digestion is a very complex process, so it's no wonder that some theories and information you read may be misleading and, in some cases, simply untrue. Some common myths surrounding digestion include:
- If your stomach grumbles, it always means you're hungry
- Stress and spicy foods cause stomach ulcers
- You should always go to bed on an empty stomach.
Read on to find out the truth behind these statements, and get a better understanding of the digestive process along the way.
1. If your stomach grumbles, it always means you're hungry
Although a rumbling stomach can sometimes signify hunger, this is not always the case! The digestive system can make sounds, known as borborygmi, when air or fluid is moving around the small and large intestines.
Stomach gurgling can also occur as muscles contract to move contents forward in the gastrointestinal tract – this is called peristalsis. So, these sounds can occur when the stomach is full, as well as when it is empty.
Moreover, people who swallow a lot of air, usually from eating too fast or talking whilst eating, are more likely to experience gurgling in the stomach. This is another reason why, as I've mentioned in previous blogs, it is so important to relax during meal times, not rush your meals, and to chew food properly! Otherwise, you may start to experience some digestive upsets, and symptoms such as loud rumblings.
This leads me on to another cause for stomach grumbles – poor digestion. This can be triggered by a number of factors, including a high consumption of fructose and artificial sweeteners which are usually found in sugar-free chewing gum and diet drinks. These ingredients contain sugar alcohols that can be difficult for the intestines to absorb, resulting in increased noise.
A self-care tip for poor digestion:
In her video, my colleague Amy discusses a common digestion myth and factors that can trigger poor digestion. Read on for more digestion myths and tips.
Other foody factors include a diet consisting of lots of fried foods, refined sugar, dairy and chunks of meat, as well as one which contains lots of bread, pasta and biscuits. The way you eat your food could also impact digestion and the likelihood of stomach rumbles. Slouching during mealtimes, consuming lots of raw or cold foods, and drinking whilst eating can all make it harder for your body to digest food.
If none of these scenarios seem to fit, the gurgling could be down to a food intolerance, such as to lactose or gluten. If you are concerned about this, or are experiencing other symptoms alongside excessive gurgling, such as cramping, abdominal pain and nausea, I advise speaking to your doctor.
So, if you find your stomach rumbling, perhaps think twice before reaching for another snack! Instead, try reducing your intake of carbonated drinks, as they can cause a build-up of gas; or take a walk after meals to aid digestion.
2. Stress and spicy foods cause stomach ulcers
It used to be thought that stomach ulcers could simply be caused by certain lifestyle factors, such as stress and spicy foods; however, there is limited evidence to suggest that this is the case, although these factors may exacerbate symptoms of the ulcer.
Stomach ulcers are most often caused by the presence of Helicobacter pylori (H. pylori) bacteria or the use of non-steroidal anti-inflammatory drugs (NSAIDS).1 Both of these can damage the lining of the stomach, which is designed to be tough enough to withstand stomach acid. If the integrity of the stomach lining is destroyed, ulcers may then form.
H. pylori infections are common and can affect people of all ages. Many people can actually be infected without realising it because, in most cases, it causes no symptoms. However, in other cases, these unpleasant bacteria may establish themselves in the stomach and damage the stomach lining, making it less resilient to stomach acid.
NSAIDs, such as ibuprofen and aspirin, are medicines that are used to treat inflammation, pain, and high temperature. NSAIDs pose a risk of stomach ulcers, particularly if they are taken for a long time or at high doses. If you have suffered from stomach ulcers in the past, it may be advised that you stay clear of NSAIDs. Paracetamol can often be used instead, as it is generally considered safer.
If you are concerned that you may have a stomach ulcer, visit your doctor, as this way it can be diagnosed and treated. Once you have any damage to the stomach lining, stress and spicy foods may well exacerbate the symptoms, as previously mentioned.
It has to be said though, that stress, in particular, can be one contributing factor not to rule out, although it may not be such a direct effect. Whilst short-term stress is perfectly normal, if stress becomes chronic it could cause stomach acid levels to diminish which could in some cases, give opportunistic bacteria, as above, the chance to flourish.
Then, as well as stress and spicy foods, other lifestyle factors which can exacerbate symptoms include smoking and alcohol intake. So, limiting these factors may reduce your chances of developing ulcers, and can also make treatment of them more effective.
3. You should always go to bed on an empty stomach
Whilst it is commonly considered beneficial to go to bed on an empty stomach, in reality, there are actually some issues which can arise from doing this.
Hunger signals could risk keeping the brain mentally alert during the night, which may make it difficult to get a full night's rest. Then, not getting enough sleep at night can significantly slow metabolism2 and increase levels of the hormone ghrelin, which can increase appetite or cravings the next day, which might actually encourage weight gain over time. One study found that sleep deprivation in healthy men reduced energy expenditure, which could also contribute to piling on the pounds!3
Going to bed hungry could also be detrimental for those trying to build muscle. Research suggests that going to bed on an empty stomach can slow down the rate at which the body converts protein into muscle.4
However, although it may not be beneficial to go to bed hungry, it is also not recommended to eat a large meal before bedtime. When it comes to digestion, eating a heavy meal then lying horizontally moments later is not the best idea! This is not the best position for your body to digest food properly, and could result in acid reflux.
Therefore, if you do eat before going to bed, make sure to have something light and easily digestible, such as fruit, or hummus with wholegrain crackers or veggies.
Fun fact!
Did your parents ever tell you that if you swallowed chewing gum, it would sit in your stomach for 7 years? My mum would always warn me of this when I was younger! However, as I'm sure most of you are now aware, this is a myth. Chewing gum will generally pass through the gut within 1 to 7 days. As it cannot be absorbed by the gut, or digested by gut enzymes, it will simply be passed out of the body.
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References
1 https://www.nhs.uk/conditions/stomach-ulcer/causes/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930866/?tool=pubmed
