How to Fix Gut and Digestive Problems

What Causes Digestive Problems?

Your overall health relies on a balanced gastrointestinal tract or GI tract. When working right, your GI tract breaks down food into a nutrient form that can be absorbed by the body’s cells and tissues. Digestive problems develop when your gastrointestinal tract can’t do its job properly.

Accumulating bacteria, mold, and parasites compromise GI tract health. Bacterial imbalances, in particular, can disrupt your system since the digestive tract relies on a balance of good and bad bacteria to function at its best. 

Symptoms of Poor Digestion

Poor digestion can manifest through a range of uncomfortable symptoms. Common indicators include bloating, gas, and constipation after meals, which can signal the digestive system struggling to break down food. Heartburn, or a burning sensation in the chest, often arises from acid reflux and poor stomach acid regulation.

Diarrhea can occur when the gut struggles to absorb nutrients or manage fluid balance, while abdominal pain and nausea may accompany food intolerances or bacterial imbalances. These symptoms suggest digestive issues that, when persistent, may require dietary adjustments or professional guidance to restore comfort and balance in the gut.

10 Signs of an Unhealthy Gut

An unhealthy gut can impact more than just digestion. Here are ten signs that may indicate a gut imbalance:

1. Gas and bloating after meals

2. Persistent fatigue due to poor nutrient absorption

3. Skin issues like acne or eczema

4. Unexpected weight changes due to disrupted metabolism

5. Food intolerances with symptoms like bloating and nausea

6. Chronic diarrhea or constipation

7. Mood swings due to the gut-brain connection

8. Heartburn from acid reflux

9. Poor sleep quality; and

10. Frequent infections suggesting a weakened immune response.

Recognizing these signs can help in addressing underlying gut health issues.

Common Causes of Gut and Digestive Problems

• Stress
• Food Reactions
• Auto-immune conditions
• Environmental Toxins
• Inflammation
• Medications
• Chronic Illness
• Infection

For these reasons, Dr. Cutler of Cutler Integrative Medicine relies heavily on your testing results and information obtained during your consultation to create a treatment plan that addresses your specific needs.

Common Signs of Digestive Problems

• Ulcers
• Bloating
• Gas
• Acid reflux
• Constipation 
• Diarrhea
• Heartburn

Since each person’s symptoms of digestive distress differ, a treatment approach that addresses the whole person in terms of diet habits, stress levels, and emotional well-being can prove most helpful in identifying the root cause and applying effective treatments. 

As a naturopathic physician, Dr. Cutler specializes in finding the root of your problem and recommending treatments based on your unique physical makeup. 

Dietary Recommendations and Foods for Digestive Health

Making intentional food choices can significantly support gut health. Here’s a look at the types of foods that help maintain a balanced digestive system and those that are best avoided.

High-Fiber Foods

Fiber is essential for gut health, acting like a broom that sweeps through your digestive system, aiding in regular bowel movements and reducing constipation. Aim for a variety of fiber-rich foods such as:

• Whole grains: Options like oats, quinoa, and whole-grain bread support healthy digestion.
• Fruits and vegetables: Apples, bananas, broccoli, and carrots provide both soluble and insoluble fibers, crucial for a healthy gut.
• Legumes: Beans, lentils, and chickpeas offer high amounts of fiber and promote the growth of beneficial gut bacteria.

Getting 25-30 grams of fiber per day from these sources can improve digestive function and support a balanced microbiome.

Probiotic and Prebiotic Foods

Probiotics, found in foods like yogurt, kefir, and sauerkraut, introduce beneficial bacteria to the gut, helping to balance out any harmful bacteria. Prebiotics, on the other hand, serve as food for these good bacteria. Foods like garlic, onions, and asparagus provide prebiotics that foster a thriving gut microbiome. Adding these foods to your diet can enhance digestion and boost immune function.

Staying Hydrated

Water is a key element in digestion, helping to soften stool and making it easier for the body to pass waste. A good rule is to drink a glass of water with every meal to keep the digestive system running smoothly. Without adequate hydration, fiber can’t perform its full digestive role, often leading to constipation.

Foods to Limit or Avoid

Certain foods can irritate the digestive tract, causing bloating, gas, or acid reflux. It’s helpful to limit:

• High-fat foods: Fried foods and fatty meats can be harder to digest and may cause discomfort.
• Caffeinated and carbonated beverages: Coffee, soda, and energy drinks increase stomach acid, which can lead to heartburn.
• Spicy foods: For those with sensitive stomachs, spicy foods can trigger acid reflux and discomfort. Consider opting for milder seasonings if you notice a reaction.

Eating Habits to Support Digestion

Healthy eating habits go beyond just food selection. Eating smaller, more frequent meals helps prevent overeating and reduces stress on the digestive system. Additionally, chewing thoroughly and eating slowly can aid in better digestion and nutrient absorption.

These simple dietary changes can make a big difference in maintaining a healthy digestive system. By choosing the right foods and following these habits, you can actively support gut health and overall well-being.