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

Overeating and how a mindset shift can help.

Often times when we overeat, we berate ourselves, saying things like:

“I was so bad”

“I am so gross. I should not have done that” 

“I don’t have any willpower

First off, let’s clarify:

“I was so bad” - Food should not have any moral value. If we can work on food being neutral (not bad or good), we can also stop equating our “goodness” or “badness” based on the foods we eat #dietculturebegone!

“I am so gross” - I should not have done that”  No, you are not. No need to feel shame or guilt over what you ate. Rather try asking yourself what led to eating different than usual. Be compassionate and curious about your behaviors without judgment.

“I don’t have any willpower” - Willpower is overrated and eventually runs out, which makes us feel like we failed. WE are not the failure, relying on willpower is the issue.

A mindset shift or reframing can be so powerful especially when thinking of creating sustainable and supportive eating habits. Shame and guilt are not great motivators. We need to understand the physiologic response and how reframing can make a world of difference.   

MINDSET TWEAKS:

Were you hungry? Do you know what your hunger cues look like? Hunger can be a grumbling stomach, but it can also be a change in mood, fatigue, difficulty concentrating (brain fog), irritable (#hangry), or something else. Me, I get a bit nauseous when I haven’t eaten within my timeframe.

When was the last time you ate and how much? Generally, it’s helpful to eat every 2-5 hours from your last meal or snack. The bigger the meal, the longer you can wait. The more balanced a meal (protein, fiber, fat), the longer you can wait. So, when I have a coffee and banana for breakfast, it’s completely normal and expected to be hungry 2 hours later.

There is no such thing as “perfect eating.” And that is OK. Take this client of mine who had a long road trip. S/he didn’t want to eat fast food on the road so ended up skipping altogether. S/he arrived home starving and overate to be the point of bellyache. Next time? Simply choose the best available option, provide yourself nourishment, and move on. Next road trip you’ll maybe pack more snacks or look up accessible restaurants on your way. All good.

Are you restricting the very food that you are overeating? This is the yo-yo effect - restriction will eventually lead to overeating. The general gist? The moment that we allow ALL foods into our diet, including the Oreo’s, ice-cream, Cheetos, whatever your “trigger food” is – they slowly lose their allure. It may take weeks or months, but eventually, you will be fine with them in the house and there will be no need to binge, because you know you have access to them at any time. In Intuitive Eating, it’s called Systemic Habituation. This step is sometimes more challenging to implement. I am here if you need additional support.

So remember: don’t judge yourself for overindulging or eating something ‘out of plan’. Be curious and learn to identify your potential triggers. Work with your body, not against.

If you need additional support, feel free to schedule your complimentary discovery call and learn more about the ways we can work together.

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.