Many times when asking your doctor, “What can I eat and what should I avoid?” when dealing with digestive disorders they tell you, “Just eat what you want unless it bothers you.” 🤔😳🤷🏼♀️🤷🏻♂️
Maybe they’ll add a few restrictions like a low fiber, low-fat, gluten &/or dairy free diet but beyond that you’re on your own.
I repeat, WE ARE WHAT WE DIGEST & ABSORB. When dealing with certain digestive issues like IBS or IBD disorders, gut dysbiosis like Candida & bacterial overgrowths, the inflammation & symptoms can trigger further problems other than discomfort like malabsorption. Subsequently nutrient deficiencies are a prevalent issue.
THE WHAT & WHY OF COMMON TRIGGERS
FAT
We need fat to live. It’s needed for absorption of vitamins A, D, E, & K, but in people with certain issues, it causes symptoms. Fat is a powerful stimulant to the G.I. tract which can exacerbate diarrhea & is hard to digest in individuals without a gallbladder or those who have undergone a bowel resection.
CAFFEINE
Another stimulant. Bad for those with diarrhea, can be an aid for those with constipation. Keep <200mg/day.
ALCOHOL
It’s a toxin y’all. Delicious yes, but does nothing positive but give you the confidence to dance & eat like an a$$hole. It inhibits folic acid absorption, is an irritant to the G.I. tract, filled with empty calories, no nutrient value, dehydrates, raises estrogen levels, & interacts with numerous medications.
GLUTEN
Gluten means “glue” & that’s exactly what it is: two proteins, gliadin & glutenin, stuck together. Gluten is found in wheat, barley, & rye. An intolerance or sensitivity is the body’s inability to digest or break down the gluten protein found in wheat, grains, & certain products. Causes inflammation & abdominal discomfort & symptoms ranging from skin rashes to more severe problems in those with celiac disease, an autoimmune disorder.
DAIRY
Many people with problems are also lactose intolerant. Dairy is an inflammatory food, one of the top allergens. Due to lactose, which is milk sugar, it causes problems in those who are lacking the enzyme lactase which breaks down the lactose. Bacteria in the colon feed on the undigested sugar, producing hydrogen, which leads to diarrhea &/or build up of gas.
GAS PRODUCING FOODS & DRINKS
Common culprits are high fodmap foods, broccoli, cauliflower, brussels sprouts, beans, garlic, onions, leeks, cabbage, beer, high sugar drinks and fruits. Many sulfur producing vegetables produce more gas & fermentation which causes bloating.
RED MEAT
Minimizing red meat greatly lowers hydrogen sulfide levels which can have a negative affect on the health of the colonic mucosa. It’s harder to break down & digest which causes stress, requires more energy, which also causes that energy slump.
ARTIFICIAL SWEETENERS
The ols like sugar alcohols which are found in many sugarless chewing gum’s, cookies, sweets, processed foods are a big trigger of bloating & diarrhea via fermentation because our bodies can’t break them down.
FRUCTOSE
Consuming fruits with high sugar can cause bloating,cramping, diarrhea because certain individuals lack the enzyme to break down the sugar thus allowing the colon bacteria to consume triggering symptoms.
FIBER
There are two kinds of fiber insoluble & soluble.
INSOLUBLE Fiber is found in raw fruits, vegetables, certain grains, leafy greens, brands, skins, nuts & seeds. This fiber does not take on water in the gut but provides undigested bulk to the stool. For those of us that cannot break down the fiber it does not easily pass through structures, can contribute to irritation in those with an inflamed gut.
SOLUBLE fiber takes on water providing bulk to the stool but is easier on the G.I. tract. It’s found in quick oats, white bread, cereals, white rice, pasta & potatoes.
Again, we all have different triggers so keep a food journal, notice patterns when eating certain things, have patience & know that by making simple food & lifestyle adjustments, you can help minimize your own symptoms.
Be an advocate of your own health❤️
Do you know your triggers? Share your experience with someone else👇🏻
Sources: Healthy Gut, Healthy You, Dr. Michael Ruscio | Crohn’s Dsease and Ulcerative Colitis, Jill Sklar | Crohnscolitisfoundation.org | The Rain Barrel Effect, Dr. Stephen Cabral