Digestive problems, or more precisely gastrointestinal issues, are unfortunately quite common. You have most likely already come across them, and if not, you will.
Moreover, not all of them have to cause strictly digestive symptoms, which makes the correct diagnosis more difficult. Check how to deal with them and what preventive measures to take.
Digestive problems
Digestive problems can affect the entire digestive system, so both the digestive aspects and the intestines themselves, meaning also, for example, the absorption of nutrients, inflammation in this area, and problems with bowel movements. Sound familiar?
You have certainly experienced one of these ailments. Dealing with these problems will undoubtedly improve your comfort and quality of life.
Remember that the digestive system is connected with other areas of the body, which are governed by a multitude of dependencies. The systems influence one another, interact and cooperate. Therefore, digestive problems will negatively affect overall well-being and individual functions – e.g. immunity, mental condition, or energy levels during the day.
On the other hand, specific symptoms can help diagnose particular digestive problems, so the key is to observe your own body. It also never hurts to do a few basic tests.
The current lifestyle has a significant impact on the condition of the stomach and intestines. Stress has become an inseparable companion that we encounter almost everywhere, and our “diet” often abounds in highly processed products that are low in nutrients and promote inflammation.
The main factors that negatively affect the stomach and intestines and worsen digestive problems are:
- high exposure to stress,
- PPIs and NSAIDs,
- stimulants (not only cigarettes and alcohol, but also excessive amounts of coffee or tea),
- neglecting hydration,
- highly processed foods,
- excess sugar in the diet,
- large amounts of oxidized fatty acids,
- low physical activity.
These are only examples, but I know that quite often several of the above, or even all of them, occur at the same time, which does not bode well. From my side, I will give you a few tips on how to take care of the stomach and intestines. Basics and advice that may allow you to avoid and alleviate the symptoms that make everyday life difficult.
Digestive problems – general guidelines
- The first and, in my opinion, most important step, before taking specific nutritional and supplement actions, is to have tests done. This will allow us to better assess the condition of the body, and then determine the right direction. It would be a good idea to address the troublesome issues that may concern us, e.g. SIBO, Candida overgrowth, problems with the secretion of digestive enzymes and stomach acid, leaky gut syndrome, disturbances of the bacterial flora.
- When it comes to possible digestive problems and protecting yourself against them, the diet should be rich in easy-to-digest, nutrient-dense and minimally processed foods. In the initial period, it is worth focusing on cooking (also steaming) and stewing, and avoiding frying. A good idea will be to eliminate / limit potentially troublesome food groups, such as dairy (milk, cheeses, cottage cheese), legumes (e.g. beans), grains (mainly wheat).
- Elimination diets work very well for people suffering from digestive problems whose intestinal condition is not in the best shape. It is worth mentioning that the right step would be to limit products classified as FODMAPs. Following this and the previous point will allow you to enrich the diet plan while at the same time eliminating factors that cause inflammation in the digestive system.
- If your diet is rich in sugars, their share should be reduced. Remember also to include good fatty acids (especially EPA and DHA).
- Contrary to appearances, eating every 2–3 hours may not be good (despite recommendations on many websites). Bearing in mind digestive problems, it is good to give the body time to carry out the appropriate detoxification and digestive processes. Extending the breaks between meals and/or reducing the number of meals has a beneficial effect in people with intestinal issues (also a good idea for insulin resistance).
- Food is not the only thing that matters. You need to remember to take in an adequate amount of fluids, i.e. proper hydration. What does this have to do with digestive problems? Water is essential for proper intestinal peristalsis, mucous membranes, digestive processes and many other functions.
- We can add a little high-quality Himalayan salt to the water we drink to improve some aspects related to digestion.
- Another very important issue is regeneration, i.e. mainly an adequate amount of high-quality sleep. You are probably familiar with the role of sleep and its effect on the body. I should mention, however, that it is during the night’s rest that the systems calm down, the adrenal glands regenerate, toxins are cleared, and resistance to stress improves. So I recommend minimizing blue light in the evening, sleeping 7–9h and, if possible, going to bed around 10:00 p.m. Melatonin secretion will increase, and cortisol (the stress hormone) will have a less destructive effect on the body.
- Whenever possible, reduce exposure to stress, especially in the evening before bed. A good idea will be supplementation with adaptogens during the day – it will help reduce stress levels, increase resilience and minimize its possible effects.
- Moderate, regular physical activity will benefit the entire body. In addition, in this form, it helps improve intestinal peristalsis.
Probiotics will be a good option in almost any circumstances. They can be an excellent preventive measure and improve the state of the bacterial flora when we already have digestive problems. Stress, an improper lifestyle, antibiotics, PPIs and NSAIDs disturb the microbiota, while also worsening intestinal functions.- Sodium butyrate, lactoferrin or colostrum will work if you want to support gut barrier integrity and take care of the intestinal barrier.
- Intestinal problems may also be related to inflammation, low bile secretion or poor liver function. In addition to the above tips, it is worth considering supplementation with vitamin D3, preferably together with vitamin K2 (MK7), and also vitamin A and Omega-3 fatty acids - they have anti-inflammatory and antioxidant properties. Moreover, in this context, gradually include good fats in your diet (including those of animal origin). This is particularly important for people with a bland, low-nutrient or low-fat diet.
- Importantly, if we are dealing with ulcers or erosions, it is not recommended to use preparations supporting digestion, such as the popular apple cider vinegar, hydrochloric acid, etc.
To conclude, I will add that it is not without reason that people say many issues are in the head. Mental attitude also has a significant impact on digestive problems – especially when it comes to stress levels. If you want to change, start by changing your thought patterns and attitude.
As for supplements, it is also worth paying attention to e.g. zinc, collagen, black seed oil, turmeric, bioflavonoids, marshmallow root, betaine HCl. However, first get tested and take care of the basics.
Do you still have digestive problems, or have you managed to get rid of them? What do you do to improve the condition of your stomach and intestines?
