Tips for common digestive complaints
Do you know what healthy digestion looks like? It’s not always the same for everyone but one thing we know for sure is that everything that goes in must come out!
Here are the top digestive complaints I get in clinic from clients and some top tips to improve them:
1.Constipation
Opening your bowels every day is the best way to get rid of toxins and feel amazing. Ideally you want to open your bowels shortly after you wake up in the morning.
If you don’t go to the toilet every day or have the feeling that your bowels don’t empty properly, drinking more water and adding more fibre to your diet are the first steps to take. Invest in a glass bottle that you keep with you at all times and aim for at least 30g of fibre a day. If you’re not used to eating that much fibre, you may experience gas and bloating but don’t give up and your body will adjust.
If you suffer from chronic constipation, you will need to investigate further. Look for any bacterial, fungal or parasitic infections. SIBO (Small Intestinal Bacterial Overgrowth) is often linked with chronic constipation.
2. Diarrhoea
Healing options will really depend on the cause of the diarrhoea. If you have chronic diarrhoea, I’d suggest that you write a food and symptom diary to identify any food allergies or sensitivities (as well as booking an appointment with your doctor!).
Managing stress levels is essential as the gut and the brain are interconnected. They communicate to each other via the vagus nerve like a walkie-talkie where signals are sent both ways between the two organs. The more you’re stressed the more diarrhoea you may have. Find something that works for you to alleviate stress. It doesn’t have to be fancy - having a good laugh with a friend is a good way to reduce your stress.
Something that works for me is to do 15 minutes of gentle yoga every night (ish) - it calms the nervous system and improves digestion.
3. Bloating
First, let’s get this straight: we’re not designed to have the same stomach throughout the whole month. It is normal to have some fluctuations due to hormonal changes. For instance, before your period you may feel a little bit more bloated than usual and that’s ok. However, if this is a ‘4 months pregnant’ or can’t-get-into-your-jeans type of bloating, then it is important to understand why.
To reduce bloating, take some deep breaths before each meal. This will activate your parasympathetic nervous system and support the first step of digestion (the cephalic phase) that happens before we even eat.
Chew your food thoroughly and eat away from phones, tablets and TV. We all know it’s not always easy to slow down but eating mindfully is the first step to take to reduce bloating.
Also, avoid drinking whilst eating as this may dilute digestive juices. A few sips of water throughout a meal is enough. Avoid sparkling water too if you’re bloated.
4. Acid reflux
The main cause of acid reflux or heartburn is stress and eating on the run. You’re eating but your body is not prepared to digest the food properly. Engaging in mindful eating is also key for healing. So, same advice as for the bloating: no screens, take your time, chew your food and breath!
Zinc deficiency is often associated with acid reflux as it is important for the production of gastric acid. Increase your intake of zinc-rich foods - the best source is oysters but you can also find it in chicken, seeds, sea vegetables and wholegrain.
If you suffer from acid reflux at night, try to raise the head of your bed to alleviate your symptoms. If you’ve had a baby with acid reflux you know what I’m talking about! It also works for adults so give it a go.
If you’re doing all these things already and your symptoms haven’t improved, get in touch to rule out any other underlying conditions or book a call for a free 20 minute health review here.