Ways to Alleviate Digestive Issues
Are you suffering from digestive problems and looking for ways to find relief? Discover a wide range of natural remedies and lifestyle changes that can help soothe your discomfort and improve your digestive health.
Key Takeaways About Alleviating Digestive Issues
Try keeping a food and symptom journal to record when your symptoms occur, or worsen, and to help identify any dietary triggers
Cut back on fatty foods, fizzy drinks, and foods that cause gas and acid reflux.
Eat and drink regularly and slowly, try to avoid skipping meals and avoid chewing gum.
Exercise regularly, avoiding high-impact exercises if they trigger heartburn.
Healthy weight promotion to reduce the pressure on digestive system
Limit alcohol consumption, as it interferes with acid secretion and nutrient absorption.
Monitor and find ways to ease stress levels
Understanding Digestive Problems
Digestive health issues encompass conditions that disrupt the normal functioning of the digestive system, leading to symptoms like abdominal pain, bloating, indigestion, heartburn, constipation, diarrhea, and nausea. Common gastrointestinal disorders include irritable bowel syndrome (IBS), acid reflux, gastritis, peptic ulcers, diverticular disease and inflammatory bowel disease (IBD).
These digestive conditions and issues can cause a reduction in appetite, increase fatigue, mood changes and irritability, changes in your normal dietary pattern, overuse of medications, food group avoidance which can lead to nutrient deficiencies, absorption issues and dehydration. These issues can significantly impact overall mental and physical well-being and quality of life if left untreated.
Diet and Digestion
The food you eat plays a crucial role in your digestive health. There are different approaches to dietary management for during and when absent of digestive issues. Dietary advice to improve symptoms is based on what specific symptoms you are experiencing or the type of digestive condition you have. Regardless of the issue, you do not want to overly restrict your diet as this will lead to malnutrition. You may find it beneficial to journal what foods/drinks you are consuming and the times you experience your specific symptoms to see if you can establish a key dietary or lifestyle pattern.
Here are some simple general dietary changes can help alleviate the symptoms you are experiencing and promote your overall well-being:
Bloating and Gas- Reduce fatty foods, fizzy drinks, and gas-causing foods (such as brussels sprouts, beans, cauliflower, sugar free mints and chewing gum), try to eat regularly throughout the day (try not to skip meals), smaller meals more often may ease your symptoms. Take your time with eating to avoid swallowing air.
Heartburn/acid reflux- Reduce high fat foods, try to eat more lean meat or fish instead of fried varieties, if spicy food causes your symptoms to increase opt for milder dishes, reduce fizzy drinks, caffeine and acidic foods as these can boost the acid in your stomach, if you are overweight losing weight can help reduce pressure on your stomach
Constipation- slowly increase your fiber intake by eating more wholegrain foods, increase your fruit and vegetables, try adding beans or pulses into your meals, stay hydrated- this will help the fiber do its job better and help soften your stool,
Diarrhea- assess for any dietary intolerances, try smaller but more frequent meals, relax after eating, choose soft and easily digestible foods such as white fish, mashed potatoes (no skin) and yogurt, and low fiber options such as white pasta/rice. High fatty foods, high fiber foods, spicy foods and caffeine can all aggravate this symptom
Nausea- when nauseous choose bland foods to begin with, cold foods are sometimes better tolerated as they have less smell, aim for a small but frequent meal pattern as an empty stomach can sometimes exacerbate your symptoms, try foods containing ginger, high fat or very sweet foods can increase nausea for some people
Promoting overall better gut health
Sufficient hydration, fiber and omega-3 intake are some of the key essential components for a general healthy digestive system:
Stay hydrated: Drink plenty of water to prevent constipation, to help rehydrate if experiencing diarrhea and to help promote digestion. If you struggle to drink a lot of water, you can also opt for more fluid-rich foods such as watermelon, strawberries, oranges and milk
Eat whole foods rich in fiber: Wholegrains, fruits, vegetables, and legumes aid in regular bowel movements and overall gut health by increasing prebiotics for your “good” gut bacteria.
Include healthy fats: Omega-3 fatty acids from fish, flaxseeds, and nuts such as walnuts, help reduce inflammation and support gut health.
You can learn more about digestive health in our “How to have good gut health” blog.
Lifestyle changes to support your digestive system
Limit alcohol consumption
Alcohol can exacerbate some of the digestive issues you are experiencing. For example, It can increase acid reflux by changing how the muscles work in your esophagus, resulting in acid coming back up. It also affects how the stomach empties and alters the amount of acid that is produced. You may also find that certain alcoholic drinks can increase bloating and gas. In excess it can cause digestive issues that can result in poor absorption and digestion of nutrients due to increasing inflammation to your stomach lining, pancreas and liver. It's also shown to have a negative effect on your gut microbiome.
Exercise and Digestion
Regular exercise stimulates the muscles in the gastrointestinal tract, promoting efficient digestion. However, high-impact exercises can sometimes trigger acid reflux or heartburn. If you experience this with exercise opt for low-impact activities. Stay hydrated before, during, and after exercise. Wear comfortable clothing to avoid adding pressure to your stomach, and listen to your body, adjusting your eating or exercise routine if needed.
Managing Stress and Sleep
Due to the strong gut-brain connection stress can cause big disruptions to digestion. It's crucial to monitor your stress levels and try to incorporate relaxation techniques such as meditation, yoga, listening to music and walking to help reduce and to ensure quality sleep to promote optimal gut health.
Laura Wood | Licensed Dietitian
There can be many reasons why you may have issues with your digestive system. By making these simple dietary and lifestyle changes, you can help alleviate some of your digestive problems and improve your overall mental and physical well-being. It can take time to see some benefits, so patience is key.
As a change in your bowel habits could be suggestive of an underlying health issue, it is important to seek advice from your health practitioner. A licensed dietitian can help give you a more specific and individualized dietary approach.
Frequently Asked Questions About Alleviating Digestive Issues
Q: What do I eat to improve my digestive issues?
Try food and symptom journaling to see when and what symptoms you are experiencing and if there is any patterns to what you are eating
Dietary advice for digestive issues are very individualized, therefore support from a dietitian is beneficial as they can suggest foods that work best for your symptoms and also promote overall gut health
Q: Why is exercise important for digestion?
Regular exercise stimulates digestive muscles, promoting efficient digestion.
Exercise reduces the risk of constipation.
Low-impact exercises are advisable if high-impact activities trigger heartburn.
Q: How does stress affect digestion?
Stress can disrupt normal digestive function, leading to symptoms like stomach aches and bloating.
Chronic stress can contribute to serious digestive problems like IBS and IBD.
Managing stress through relaxation techniques and ensuring quality sleep supports optimal digestion.
Q: How can I choose foods that promote overall healthy digestion?
Opt for nutrient-rich whole foods over processed foods.
Whole foods contain more natural fibers and nutrients, than processed foods, and are beneficial for overall digestion.
Include wholegrains, fruits, vegetables, legumes, and omega-3 in your diet.