Symptoms of Poor Digestion and How to Fix It
You’ve likely heard the saying “You are what you eat.” While this is true, it’s not the full story. One of our favorite practitioners takes it a step further, often telling her clients “You are what you digest and absorb.” We couldn’t agree more.
So how do you know if you’re breaking down your food properly for absorption?
Here are some signs that your digestive tract may be struggling to keep up:
Symptoms Of Poor Digestion
- Early satiety (i.e., you get full very quickly on a small amount of food)
- Bloating and discomfort immediately following or within 20 minutes of completing a meal
- Heartburn or acid reflux
- Gas (belching or flatulence)
- Food particles in the stool
- Stool that floats or looks oily/greasy
- Gallbladder removed
- Frequent use of antacid medications (over the counter or prescription)
- Eating in a stressed or distracted state (wolfing down a meal on the way to work or between meetings, eating while checking email or social media, eating at the kitchen counter, etc.)
- Nutrient deficiencies, such as low iron, low B12, low zinc, low magnesium
- Weight loss surgery (gastric bypass)
- Inflammation in the digestive tract (IBS, Celiac disease, Crohn’s disease, ulcerative colitis, diverticulosis/diverticulitis)
Do any of these sound familiar? As a licensed dietitian I often hear these symptoms of poor digestion from clients.
Transitioning clients to an anti-inflammatory, real food nutrition plan and letting go of the harmful, processed foods (like sugar, refined oils, refined carbohydrates) is always going to be our first line of defense.
We have a three-step approach to help you find relief from your digestive issues: remove, rebalance, rebuild.
3 Steps To Heal Your Digestion
Follow these 3 steps to heal your intestinal tract and keep it healthy:
Step 1: Remove The Trouble-Makers
The first step in healing your intestinal tract is to remove the foods that may be wreaking havoc on your intestinal health. Let’s take a look at what foods could be making you bloated and uncomfortable.
Could it be the bread you’re eating each morning?
Today’s wheat and grains are not the same as they were several decades ago.
With changes in farming practices and genetic modification, we are ingesting a wheat protein that the body no longer recognizes, which can cause inflammation in the intestinal tract.
Tip: experiment with eliminating gluten and wheat to see how you feel.
Could it be the bars you’re having for a snack?
Processed foods are loaded with highly refined grains, sugar, high fructose corn syrup and soy.
In the United States, 90 percent of corn and soy are genetically engineered. These foods compromise intestinal health by destroying the healthy bacteria living in the intestinal tract and cause inflammation.
Tip: reduce the amount of processed foods, especially ones high in sugar or damaged fats.
Could it be the yogurt you’re eating with lunch?
For some, dairy products can be what causes inflammation and damage in the intestinal tract.
Casein, the protein in dairy products, is difficult for many people to digest and is what leads to gas and bloating.
Tip: trial no dairy for a few weeks and notice what happens when you reintroduce it.
Step 2: Rebalance By Eating Real, Whole Foods
Once you remove the foods that may be causing inflammation and damage to your intestinal tract, it’s time to rebalance by eating the Weight & Wellness Way— providing nutrients from animal protein, healthy fat and nutrient-dense carbohydrates.
Protein provides the amino acids, minerals and B vitamins to help heal your intestinal tract.
Grass-fed meat, free-range chicken, and wild-caught fish help reduce inflammation and rebuild your damaged tissue.
Fat supports intestinal health because beneficial fats help heal the cell membranes. Include healthy fat with each meal and snack.
A few healthy fat ideas: one tablespoon of olive oil, coconut oil, butter or nut butter, one-half avocado, or 6-10 olives.
Carbohydrates from vegetables and fruits are packed with vitamins, antioxidants, and fiber for good digestion.
At each meal, include several servings of vegetables, such as kale, broccoli, Brussels sprouts, spinach, cauliflower, green beans, asparagus, sweet potatoes, and fruit (such as berries).
Try this Weight & Wellness Way Recipe for Artichoke-Caper-Lemon Tuna Salad.
Step 3: Rebuild with supplements
Add key supplements to support and rebuild your intestinal tract.
Bifidobacteria: This good bacteria gets depleted from taking antibiotics, eating a high-sugar diet and processed foods and drinking chlorinated water.
The probiotic bifidobacteria reduces constipation, gas and bloating. (Available as capsules and powder)
Learn More: What Probiotic Is Right For You? article
Omega-3: This fatty acid helps reduce inflammation and heals the intestinal lining. (Available as softgels, extra strength softgels, and liquid)
L-glutamine: This powerful amino acid helps repair tissue throughout your intestinal tract. (Available as capsules and powder)
Try this three-step approach—remove, rebalance, and rebuild—to reduce or end your gas, bloating, constipation, and diarrhea. Let good digestion be your new normal!
If you are still experiencing some digestive distress after following these steps, there’s another supplement option to try.
Sometimes the digestive tract needs extra support for healing and to help reduce symptoms quickly by assisting the breakdown of food. This is where digestive enzymes come in.
Bonus Enzyme Supplement To Support Digestion
Key Digestive Enzymes is our go-to product, a one-stop-shop for digestion support. Key Digestive Enzymes works by breaking down the three macronutrients (protein, healthy fats, and carbohydrates) and by freeing vitamins and minerals from foods to be absorbed in the intestinal tract.
Here’s how Key Digestive Enzymes works to make digestion more efficient and effective:
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Betaine HCl and pepsin go to work in the stomach, ensuring the stomach is acidic enough to start the digestion of protein, to liberate certain nutrients like iron and B12, and also acidic enough to activate the release of the body’s own pancreatic enzymes.
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The enzymes blend mimics the pancreatic enzymes that our body creates to further break down protein (protease), carbohydrate (amylase), and fats (lipase) in the upper part of the small intestine.
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Ox bile is an additional, crucial support molecule for digesting fats and helping absorption of the fat-soluble vitamins (Vitamins A, D, E, and K). For those who struggle with gas, cramping, and loose or oily stools following gallbladder removal, this can make all the difference.
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Taurine is a supportive amino acid that enhances the production and function of Betaine HCl and pepsin.
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Gentian root, dandelion extract, and fennel powder, all included in the product, are also established, powerful digestive aids.
Find Digestive Relief
If the food you are eating seems to weigh you down more than it lifts you up, or if you struggle with any one of the aforementioned symptoms of poor digestion or conditions, you are not alone, but you can have relief.
Try this three-step approach of removing the food that’s causing gut issues, rebalancing your plate with real, natural foods in their whole form, and supplementing as needed to repair and rebuild your digestive tract.
Don’t hesitate to reach out for personalized and professional help with nutrition counseling with me or one of my fellow licensed and registered dietitians and nutritionists.
We can help you figure out the best plan of action for reducing your symptoms of poor digestion and improving your quality of life! Learn More.
Is there a food that’s causing you digestive distress?
Listen to podcast episode or read the transcript of
How To Determine Food Triggers For Digestive Issues – Ask a Nutritionist.
For more information on digestive health, check out these resources:
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LEARN: Gut Reaction: Restore Digestive Health through Nutrition online class
Resources:
1) Myers, A. The Autoimmune Protocol. New York, NY: HarperCollins Publisher; 2015.
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