Why does flying make our gut unhappy?

Any travel plans in the near future? Do you tend to get gassy, bloated and/or constipated while traveling? I do (and I know I am not alone). So, why is that?
 
When we fly, gasses expand in the gut by about 30%. So, whatever gas is in your gut already as you board the plane and/or influenced by the food/drink choices you make before and during your flight is likely to put more pressure against the bowel walls as altitudes rise. You’ve probably seen how your bag of chips is close to exploding at higher altitudes – the same is happening in our gut! The increased gas can be a culprit for bloat and gas/flatulence and affect motility. Other reasons why flying and traveling in general increases our gut discomfort is because we are:

• Sitting for long periods of time with minimal movement.

• Probably holding our farts (or at least most are ;)

• Our bowel and diet routine get discombobulated, and you might miss your poop opportunity or eat less fiber and/or be less hydrated while traveling. 

So, what do you need to do to mitigate all this?These are 7 tips to help you fly and travel your best.

1.Be mindful of behaviors that insert air into the gut such as mouth breathing, drinking from a straw, chewing gum, or carbonated beverages. Stick to flat drinks.

2.Eat a low FODMAP diet for a day or two prior to travel and during your flight. Certain foods are known to ferment (ie create gas) in the gut more than others. These include legumes (beans and lentils), onions, garlic, cauliflower, Brussels sprouts, lactose-containing dairy, inulin-containing products like high fiber bars, apples, pears, or sugar free products using sugar alcohols such as sorbitol. By following a low or lower FODMAP diet for a couple of days you will reduce air produced in the gut and feel better while you fly. More onBloating hereandcheck out my FODMAP video on Insta.

3.Take a walk during your flight or at least work on your posture while sitting. Not moving our bodies or being crunched over for hours can reduce the flow of food AND gases through the gut creating pockets of air that can be painful. Moving your body or even lengthening your torso can help.

4.Pass that gas. Don’t hold it in. 

5.Advocate for slower mornings and stick to your bowel routine. This might look like getting a later flight or waking up a little earlier to give yourself time to relax, drink your coffee and poop before traveling. 

6.If you know you get constipated while traveling, be prepared and bring a poop kit. Include chia seeds or a fiber supplement, magnesium, stool softeners, etc. DO NOT wait until you are miserable to do something about it.

7.Take simethicone, known asGas-X, before and during your flight, as needed. It helps break down gas bubbles into smaller particles that reduce pressure within the gut. It’s an over-the-counter med that is very safe.

Feel free to share with fellow flyers and let me know whether these tips were helpful!

Alanna

Lactose vs. Dairy Intolerance

Lactose intolerance means that your body has a hard time breaking down lactose, which is the sugar in milk and other dairy products. Lactase, the enzyme that breaks down lactose, naturally decreases in adulthood and is especially low in certain populations, but that doesn’t mean that your body can’t break down some lactose.
 
If you are following a dairy free diet because of a lactose intolerance diagnosis, keep reading! Two things I want you to know:

1. The lactose load that is provided during the hydrogen breath test is closer to 25-50 grams of lactose. The likelihood that you are ingesting that amount in ONE sitting through food is very low. By personalizing your lactose intake, you might find you can tolerate more than you thought. 

2. Your lactose tolerance changes over time. Certain diagnosis also put you at a higher risk for intolerance such as food poisoning, SIBO, or celiac. Note: some conditions are short term or require another intervention to heal.

Lactose content also differs hugely in dairy products. A good rule of thumb is: if the dairy is hard, aged, and/or contains live cultures (ie yogurt or kefir), there is a good chance it is low/lower in lactose. Check out below for more details and tips.

HIGH LACTOSE FOODS include sweetened condensed milk, milk or chocolate milk, sheep milk, eggnog, ice cream. Ranging from 6-20 grams of lactose per serving.

MEDIUM  LACTOSE FOODS are yogurt, Greek yogurt, cottage cheese, American cheese, half & half, kefir, mozzarella, or ricotta cheese. Ranging from 1-6 grams of lactose per serving.

VERY LOW TO NO LACTOSE CONTAINING FOODS are hard, aged cheeses such as cheddar, gouda, Colby, Havarti, pecorino, parmesan, Swiss, soft/aged: blue, camembert, brie, feta, goat cheese, cream cheese, sour cream, whipped cream, butter, whey protein isolate, and nutritional supplements such as Orgain or Ensure. Usually having less to 1 gram of lactose per serving.

Other suggestions:

• Spread out your lactose throughout the day and gauge tolerance as the day progresses, since this might be a load issue rather than a specific food issue.   

• For high-to-medium lactose dairy products, choose “lactose free” and/or choose plant-based products made with soy, oat, almond, to mention a few.

• When eating out, take a lactase enzyme with your meal. This will provide added digestive support in case there is more lactose in the meal than you anticipated.

If you decide that dairy free is the best choice for you, make sure you find optimal replacements of calcium, vitamin D, and protein, since dairy can be a good source of these. This is achievable with proper guidance.
 
My goal is to widen your eating options and only avoid foods that you need to. Educating yourself in the intricacies of lactose vs. dairy will empower you to make better choices, increase variety in your diet, and maintain a happy belly.   

Let me know if you have any other questions and thank you for reading!
Alanna

7 Strategies To Improve Digestion Without Overly Restricting Food Choices

STOP! Before you start eliminating ALL foods because of recurrent gut issues (cramping, bloat, loose bowels, pain, etc)… please consider the 7 tips below. Working on general strategies like this can really improve your outcome without overly restricting your food choices. If you need additional support, make sure to schedule your complimentary discovery call and learn about my one-on-one nutrition counseling programs.

TIP 1. Are you eating consistent meals throughout the day? And no, unfortunately, coffee is not a meal.

• Your eating schedule may differ day to day, but generally, we should all be eating ~ 3 meals a day and ~1 to 3 snacks based on our exertion, hunger, and needs (may be physical or emotional).

• Try to avoid most of your meals towards the latter part of the day, especially very close to bedtime. That can have a negative trickle effect the next morning.

Tip 2. Make sure you are hydrating properly throughout the day, ideally WITH meals. And nope, drinking water with meals does not lessen the effectiveness of breaking down food. It improves it. Hydration helps food travel in the right direction and form proper stools.

Tip 3. Consider caffeine. I know! I love my morning coffee too, but I know it’s not great if I overdo it. For many, that type of harsh stimulant can affect bowels, usually increasing the quantity as well as the urgency. If you are struggling with this – it might be helpful to reduce the quantity of coffee or energy drink, choose half-caf, rethink the timing of your caffeine, or switch to teas like green or black that have less caffeine but also contain a compound called L-Theanine that has a calming effect.

Tip 4. Avoid overloading on fried/greasy foods in one sitting. Fat is necessary – not only nutritionally, but also for flavor! BUT too much fat tends to slow digestion and increase symptoms like bloating, nausea, reflux, and sometimes pain. So, just look and see if there are some tweaks you can make to reduce the overload of fat in foods such as pizza, French fries, fried meats, fatty meats, or heavy pastries. Some ideas: use water and oil sauté, choose baked or grilled meats, share the fries!, choose lean cuts of meat like loin or round, be mindful of the quantity of cheese and pastries, to start.

Tip 5. What’s your movement like throughout the day? I love it when my clients find an activity that they enjoy doing (running, dance, barre, etc), but digestively speaking, it’s also important to move throughout the day, especially after meals. So, if you have a desk job, make sure to build in 3–5-minute walks or standing routines every few hours. It also has blood sugar and energy benefits.

Tip 6. What are your sources of fiber? Fiber is found in plants like whole grains, legumes, fruits, veggies, nuts, and seeds. Try to have a source of fiber with most meals. If you have irregular bowels, introduce more soluble fibers into your diet like flaxmeal, soaked chia seeds, oats, lentils, bananas, potatoes, pears, oranges, to mention a few. These are great bulking agents AND help feed your good gut bugs. Low and slow is the name of the game, so start introducing slowly. If you have a complicated relationship with fiber, schedule your complimentary discovery call to see whether I can help.

Chia seeds are an excellent source of soluble fiber. Make sure to soak them for 5-10 minutes to reap the digestive benefits and make them easier to digest. I add 1 tbsp to 12 ounces of water. Start with 1 tsp if you are starting to introduce more fiber into your diet.

Tip 7. Sleep or, I should say, the lack of enough quality sleep can affect your gut. Prioritize your sleep routine and you’ll see your tummy challenges also improve. Easier said than done, but I can help!

Was this helpful? Let me know! Would love to hear from you and what health topics you'd like to learn about.

Alanna

An Unconventional Approach to Constipation

Fiber and VARIETY of fiber is amazing for our gut, but it's not always the sole solution to constipation.

I’ve recently had an influx of clients with severe, chronic constipation. When we think about constipation, we automatically think: “you’re not having enough fiber and/or water.” But often times, it’s not as simple as that.

A few constipation myths to dispel:

1. MORE fiber is not always better.

2. Food elimination should NOT be the number one solution.

3. You can still experience constipation, while still having a daily bowel movement.

4. Stress is a huge culprit! (isn’t it always…)

5. It’s OKAY to rely on dietary supplements. You have not failed if you do so.

6. Non-nutrition practices are essential for bowel improvement.

I’ve shared in the past that I suffer from a “sluggish gut” as I’ve come to call it. During my first pregnancy I swear my gut took a vacation. It took me a good two years after pregnancy to get back to a rhythm. Just to show that all of us can have gut challenges sometimes.

Let me explain:

1. If you have a slow gut and you are not evacuating every day, more fiber (ie more bulk--> more stool) will not help and it will probably lead to more gas, bloating, and discomfort. Sometimes taking a step back from fiber, changing the texture of food, focusing on hydration, and supplements that can help soften your stool will have better success.

2. Did you know that most patients with gut challenges develop a food aversion at some point? Food elimination starts pretty innocently – usually no dairy and no gluten, and then soon enough it becomes, no sugar, no nightshade vegetables, no corn, no bananas, etc. When you live with constant digestive pain and discomfort, you tend to start fearing food and thinking that “all food” is an issue. I totally get it! That said- trying to heal your relationship with food is so important in making you feel better. Adequacy - meaning getting enough food and variety of food- is KEY to your healing. Please seek guidance before you start stripping away foods.

3. Even when you are having a daily bowel movement, if you feel like you haven’t evacuated fully or still need to go, but can’t, that’s constipation. This might require a little help from Pelvic Floor Therapy guru’s and/or correct positioning on the toilet #hellosquattypotty!

4. I recently started working with a client who shared about past physical and emotional trauma, and then said “I don’t know if I should even mention this. It’s not really nutrition-related.” Let me be super clear. Digestive health is impacted by our trauma – whether emotional or physical. It remembers; hence the gut-brain connection. The ability to open up and relieve some of the burden from your trauma is so important for your overall health. Learning to normalize this connection between stress and your gut will allow you to do something about it.

5. Dietary supplements are exactly that – they are meant to supplement your diet and routine. The goal is to understand HOW they serve a purpose, WHEN you need them, and, if possible, work on decreasing them when ready.

6. Constipation is multifactorial and therefore needs a multilayer approach to healing. Pelvic floor therapy, abdominal massage, deep breathing, yoga, movement, acupuncture, sitz baths, you name it, they are worth exploring.

Finding the right rhythm for you, takes time and exploration. Be gentle with the process. If you need additional support, contact me or check out some of the programs I offer.

Bloating 101

Bloating is one of the most common digestive distress symptoms, especially during the holidays when we tend to eat richer, heavier foods as well as indulge in larger portions.

Many things can exacerbate bloating and, to be honest, it’s usually a combination of behaviors and/or foods, not just one thing.

Here are a few suggestions to help start tackling your bloating:

1)    Chew your food! More on why here.

2)   Reduce air going into the belly by avoiding carbonation, not chewing gum, not using straws (since half is filled with air), and closing your mouth when chewing (#manners ;).

I LOVE a good straw - glass is my favorite! BUT - when I feel bloated, I avoid.

3)    If you have sluggish digestion i.e. constipation, this can lead to more bloating since the longer your stool stays in your colon, the more it’s fermented by bacteria and the more gases are produced. If your stool is hard and pebbly and you strain or find it painful to go to the bathroom, you are probably constipated. Talk to someone that can help you improve the consistency and frequency of your bowels; that in turn will help bloating. Hint hint, I can help!

4)    Reduce your intake of FODMAP-rich foods. FODMAPs are small, fermentable sugars or fibers that eaten in large amounts can cause bloating, gas, and changes in bowels. Listen in here for more details.

If you are interested in improving your gut health and gut symptoms, feel free to email to schedule your complimentary discovery call. I promise it’s worth it.