Karlee Pinto, RD, LDN
Sometimes
I think of the gastrointestinal (GI) tract as this large dance party. There is
a lot going on. Everyone is spinning around on the dance floor. All different dance
styles and music. Unique and individual wardrobes and personalities. So much is
happening at once. The night is constantly evolving. OK, bear with me here…we
don’t have a dance party in our bellies (although sometimes it may feel like
it), but the GI tract is incredibly complex and intricate. It feels like we
have been researching the GI system forever, yet we still have so far to go. But
this is the true beauty of it. There is so much to learn and so many unknowns
to discover.
Because this system is so intricate
and a hot topic to study right now, it receives a lot of attention,
specifically when addressing food and its effect on the GI tract. Think about
it. When you have an upset stomach, a lot of gas, or some abnormal bowel habits,
often the first thing you think is “ohh…what did I eat today??” Certainly, some
medically diagnosed conditions—such as an allergy or intolerance—relate
specifically to a certain type of food. If you feel that you may have an
allergy or intolerance, please consult your general practitioner. But in this
post, I hope to provide you with a little more knowledge to help you understand
just how complex this system is and how many factors impact our GI health.
Often, when we are presented with
some sort of GI issues, the immediate recommendation is an elimination diet. For those unfamiliar with elimination diets, here’s
a brief overview. Individuals experiencing GI distress keep a detailed food log
and deeply analyze and study the specific GI symptoms that they experience to
try to link them to a specific food or food group. Depending upon the specific
protocol, foods and food groups that are more common allergens and intolerances
are strictly removed from the diet and then gradually added back, one by one to
determine which ones could be causing the GI symptom. This may seem like a
no-brainer protocol, however the restriction has the potential to be harmful
and triggering to someone who has a history of dieting, an eating disorder, or
disordered eating. There is a fine line between reasonable intention to take
care for one’s own body and using elimination as a vehicle to manage other
aspects of our well-being. Maybe it is that inner factor that thrives on
controlling all aspects of the diet. Or maybe we are searching for stability in
our live, so we seek this through our experiences with food. In these moments,
we need to take a step back and take a look at the bigger picture. The sole
focus may not necessarily be on food itself.
Our digestive system is intricately
connected to the nervous system. Our thoughts and feelings can transform into a
very real, physical experience or sensation. Have you ever been super-stressed
before an exam and your breakfast just didn’t sit too comfortably? Or you had a
meal just prior to experiencing some unpredicted stressful situation and suddenly
a wave of nausea hits? Our GI system is heavily impacted by emotions, such as
stress, anxiety, fear, depression, and so forth. Surely, we could be having
some other co-occurring physiological symptoms that exacerbate the feelings of
GI distress and discomfort. However, add in some other strong emotions like
anxiety and stress around eating, and you can see how we fueling the fire. Thoughts
and emotions live in our bodies and deserve to be acknowledged while we try to
understand and decipher this mind-gut connection.
Gastroparesis
is a fancy term that can be easily defined as delayed emptying of food from the
stomach into the intestines. This process is caused by decreased stomach
motility, or movement. In some cases, the vagus nerve, which controls the
stomach muscles, is damaged. This interferes with your stomach’s ability to naturally
contract and move food along the GI tract. Another possible determinant to
gastroparesis could be a change in the gut microflora, which could be triggered
by restricting specific foods or food groups. There could also be changes in the
production of digestive enzymes. In simple terms, this variation could impact
how certain foods are broken down and digested. Once restriction barriers are
taken down and food is reintroduced back into one’s routine, some GI discomfort
could potentially arise.
So how do we begin to calm down this
gastrointestinal dance party? How do we wind down and relieve some of this
chaos? What follows are a few simple steps to help work through some of these
GI issues:
Balance and Regularity
Our
bodies love routine. In fact, our digestive tract prefers meals every 4 hours
or so. Things may seem to pass along more smoothly when we honor our bodies’
natural rhythm. Make it a priority, and care for your body by eating balanced
meals and snacks every few hours. Bring mindfulness and awareness to this need.
Just as someone with the diagnosis of diabetes mellitus is more mindful of the
impact of carbohydrates on their blood sugar, perhaps you may need to be more
mindful of routine eating patterns to aid in the digestion process.
Stress Management
Work
with members of your treatment team to develop skills and tools to tackle and
manage stress. Remember, the nervous system feeds into the gut. A stressed-out
mind can lead to a stressed-out gut. Consider how an emotion might be affecting
your digestion just as you would question the impact of food.
The Squatty Potty
Well,
I guess this is happening—I am indeed going there. Because of the body’s
natural physiology, the rectum and anus are located at the end of the digestive
tract. You have a muscle that sort of ropes around the rectum, kinks, and
contains the stool so that you can go about our life. Using a squatty potty allows our knees to rise
above our hips, mimicking a natural squat. The muscle that loops around the
rectum loosens up, making it much easier to go to the bathroom.
Fibrous Foods
Are
you eating a lot of raw produce or fiber-enhanced foods, such as protein bars
or crackers? Highly fibrous produce can be taking a toll on our GI system as it
may not have the capacity to digest all of this roughage. Allow your gut to
relax. For ease of digestion, try to cook some of the produce that you believe
may be triggering GI distress and see if this helps to alleviate gas and
bloating.
Most importantly, give this process
time and grace. If you are experiencing GI distress and discomfort, let your treatment
team know as each member can contribute something meaningful to help improve
your digestive health. Allow them to provide you with that support and guidance
while you patiently explore your own, individual digestion.
Karlee is a staff
nutritionist at The Awakening Center. To schedule an appointment, call
773.929.6262.
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