Have you ever turned to Google in search of the best diet for improving your gut health? Then find yourself sifting through a whopping 510 million search results all promising quick fixes? It’s no surprise that you might feel overwhelmed and confused by the sheer volume of information out there! 

When dealing with chronic digestive issues it can be tempting to latch onto flashy recommendations or protocols. After all, who wants to feel like they’re five months pregnant or miss out on social gatherings because of discomfort from not pooping? It’s completely understandable to feel lost in this sea of advice. But, know that you’re not alone!

As a Registered Dietitian with years of experience, I have learned that while many of these recommendations offer relief, they often fall short in providing long lasting benefits. And, most are just not sustainable. This usually occurs when the focus is solely on treating symptoms without identifying the underlying cause behind why those symptoms started in the first place. More often than not I see food getting a bad rap. This leads many individuals to cut out entire food groups in an attempt to alleviate their symptoms. However, what if I told you that the true source of the problem might not actually be the food itself? While it is true that consuming a “trigger” food can provoke symptoms, these symptoms are usually shedding light on a more significant issue . Which is HOW your gut is functioning (or not functioning🤔).  

Common root causes I frequently see:

Inadequate meal hygiene (which includes chewing), reduced stomach acid levels, sluggish motility, and stress. Yes, I said it, stress! From my experience, this is often the most overlooked root cause, but one of the most common ones I see. Why you might ask? So many of us are addicted to stress! But because it has become such a normal part of our lives we are unaware of it. As such, we run on cortisol (stress hormone) and have lost the ability to slow down. 

Being stressed keeps us in a sympathetic state (think fight or flight). This diverts resources away from our gut, resulting in less enzymes, blood flow and energy needed to digest our food. For our bodies to effectively digest food, we need to be in a parasympathetic state. This is also referred to as “rest and digest.”  

So what is stress anyways? 

People often think of the major stressors, such as the loss of a loved one, going through a divorce, a hectic job or receiving a serious health diagnosis. However, stress can also stem from everyday factors like lack of sleep, poor nutrition, skipping meals, or over-exercising, etc. It’s important to recognize that stress can manifest in various forms, not just the obvious sources. The goal is not to eliminate ALL stress, but to be able to recognize it and focus on what you can change to minimize the stress. 

Let’s get practical! 

The first step is to take an inventory of your life and identify the areas that may be contributing to your stress level. Then, determine where you CAN make changes. Lastly, choose one area and start taking small, consistent steps to minimizing that stressor. Here’s an example!

Identify the stressor(s): Hectic work schedule and Skipping Meals 

Identify what you can change: Changing your work schedule may not be an option at this time. Instead focus on how you can avoid skipping meals and instead prioritize 3 meals each day.

Steps to make change: First, determine which meal you are more likely to skip. Then, come up with some strategies to help you be more successful. Take a look at your week and determine when you have some extra time to prep some of your meals ahead of time. Even having one item prepped can take the stress off. Consider making breakfast or lunch the night before to make mornings easier. Leftovers are not just for dinner, consider using them at breakfast! Maybe try meal kits (Hello Fresh or GoodFood for example) for those busier nights or double a recipe and freeze one for another day. Have staples on hand that are easy to grab and most importantly, keep it simple! This is not the time to prepare gourmet meals or come up with a 30 day menu cycle. The goal is not to add more stress.

Supporting your gut and improving digestive symptoms goes way beyond food. It’s important to consider the other aspects of your lifestyle as well.

If you’re struggling to get to the root of your digestive issues, I can help!