Bloating, burping, indigestion, abdominal pain and increasing food sensitivities. Can you relate? These symptoms of poor digestive health are become increasingly common and more often than not those suffering tend to resign themselves to feeling uncomfortable after eating. Chronic symptoms of poor digestive health can lead to avoidance of certain foods and with it their key nutrients as well as have effects on weight, sleep, immune function, energy levels, mood and anxiety. Fortunately digestive health is a hot topic for research right now and as we learn more we are getting a greater understanding of the causes of these symptoms and what we can do to improve them.
So what can cause poor digestive health?
Eating too fast. If you are often eating on the run or downing your food too fast you may experience feelings of upper abdominal bloating, food sitting in your stomach, and reflux. Your body needs time to prepare for digestion.
Low, or high, stomach acid. Interestingly many of the symptoms for low and high stomach acid are the same these being reflux, indigestion, a feeling of fullness post eating and at times nausea. Further investigation by a health professional can help you determine which it might be and offer a solution.
Poor eating habits ranging from poor nutritional choices and large portion sizes to rushing your eating, eating too close to bedtime and even your posture during eating.
Unrecognised food sensitivities. These can also be exacerbated by poor digestive health. Common culprits include garlic, onion, dairy products, artificial sweeteners, gluten, and legumes such as lentils and chickpeas.
Stress. When you are stressed your body is in ‘fight or flight’ mode rather than in ‘rest and digest’ and this will compromise your digestive function.
How to make a difference.
Mindful eating also referred to as cephalic digestion. The cephalic phase of digestion occurs before food enters the stomach. It occurs when the body responds to the sight, smell, thought, or taste of food by initiating the digestive process. Taking time to anticipate your food, smell and taste it, putting your eating utensils down between mouthfuls and chewing your food sufficiently allows your body time to prepare for the process of digestion and ensure that this happens optimally.
Stress management Before you eat take 3 deep breaths to encourage your body into rest and digest mode. This is particularly important if you have had a busy day or have experienced a stressful situation pre-meal.
Improve the quality of your diet When asked of his secret to longevity Australia’s oldest man, Dexter Kruger at 111 years old, identified his healthy diet as a major factor. He also noted that most people eat far too much so watch those portion sizes for better digestive health. Two ways to improve the quality of your diet is to increase fibre intake with each meal (vegetables, grains, wholemeal options) and decrease sugar consumption.
Identifying food intolerances If you are consistently feeling uncomfortable after eating start to keep a record of your symptoms and what you have eaten. Over time you may start to see a pattern between the foods you eat and how your body responds. Once you know your triggers, speaking to a health professional such as a Nutritionist or your GP can help you identify any underlying causes for the sensitivity and help you to find dietary alternatives if required.
Try not to drink too much water with meals. While sips of water with a meal can be helpful consuming your daily intake of water at dinner time can exacerbate poor digestive symptoms. Hydration is important but aim to drink your fluids throughout the day rather than just at mealtimes.
If you are done with poor digestive health and are ready to feel fantastic after eating I’d love to work with you. In clinic and Zoom consultations are available. See my website for more details www.northernbeachesnutrition.com.au
