Digestive Issues? Try These Things First
Digestive problems are crappy
We work with clients who experience a variety of unpleasant digestive complaints ranging from reflux, bloating/gas, diarrhea or constipation. Some symptoms are daily and so severe it reduces quality of life; they want to be better yesterday. For others their symptoms are like a low-grade nagging that are just plain annoying.
In most cases, dietary changes can make a huge improvement in symptoms, especially in the second group. In the first group, they usually experience some much needed relief, but not a complete elimination of symptoms. That’s where we dig further into what’s happening with a comprehensive stool test and subsequent herbal-antimicrobial protocol. Here are some of our top tips for improving your digestion at home:
TRY PALEO
Paleo does wonders for improving digestion. It eliminates beans, legumes, grains (bye gluten!) and dairy. These foods are usually the most difficult to digest - grains literally try to to evade digestion (via phytates and lectins), beans naturally cause gas and bloating and dairy and gluten are also the most common food sensitivities. Removing these can almost instantly improve your digestion. Give it a go for 30 days and experience the difference. If you’re 90% better, then you can try introduction with beans/legumes, each type of grain and then different sources of dairy. It’s interesting what you might find disagreeing with you. Some clients find oats okay, but corn not so much. By temporary elimination, you’ll be able to pinpoint better what the major triggers are with reintroduction.
STAY HYDRATED
Our digestive system needs lots of water to work well - so if we’re not well hydrated, we can experience indigestion. Drinking around 1/2 your body weight in ounces of water upon waking and between your meals can keep your system primed for meal time.
CHECK YOUR STOMACH ACID
While this test is great for gaining insight into stomach acid levels, it is not the most scientific method and cannot be accurate enough to rule out low stomach acid completely. Since there are many variables to control, it is important to take the test as soon as you wake up in the morning and for at least three (ideally five) consecutive mornings to get the most accurate data possible.
How to Take the Baking Soda Stomach Acid Test 1. First thing in the morning (before eating or drinking), mix 1/4 teaspoon of baking soda in 4 ounces of cold water. 2. Drink the baking soda solution. 3. Set a timer and see how long it takes you to burp. If you have not burped within five minutes, stop timing. In theory, if your stomach is producing adequate amounts of stomach acid you’ll likely burp within two to three minutes. Any burping after three minutes may indicate a low acid level.
Improving stomach acid can require supplementing with betaine HCL, but that should be done under clinician supervision. A next step would be to try digestive bitters before a meal or drink kombucha or diluted apple cider vinegar with a meal to see if it helps- then re-take the baking soda challenge in 30 days. Also remember, being hydrated has an impact on your stomach’s ability to make acid.
ASSESS YOUR STRESS
Stress shuts digestion down. If you’re normally stressed at work, maybe don’t have a huge, hard to digest steak at lunch. Try a smoothie instead. Also, practice 5-10 deep belly breaths pre meal to activate as much relaxation as possible to support digestion. Normally however, our digestion is strongest around noon, so in general it is the best time of day to make lunch your largest meal of the day (as opposed to dinner).
EAT SLOW AND STEADY
Chew chew chew! Chew as many times as you can stand. Ideally we should be chewing our food until it turns to liquid, but honestly… no one does that. So instead, give yourself plenty of time to eat - at least 15 minutes, but work towards 30 if you can. Put your fork down after each bite. Really taste your food. Enjoy the flavors, close your eyes, make it a sensory experience.
STOP SNACKING
It’s important to give your digestion a rest, if it’s working hard from when you wake up until you go to bed, its efficacy can start to lag. Non-pregnant adults don’t need snacks anyway, so give your gut break between meals.
NO GALLBLADDER?
Supplement with ox bile. Yes, your liver can make some bile, but your gallbladder used to store it. Having some ox bile with meals can improve any symptoms you were experiencing.