Leena Watts
Changing your diet can be challenging, and your body may need time to adjust to new foods and habits. Many people experience stomach issues when transitioning to a new diet, and this can be due to the sudden shift in what you're eating. The good news is that there are ways to ease your stomach and support your gut health when making dietary changes. From gradually introducing new foods to mindful eating practices, you can help your body adjust and improve your overall digestive health.
How to ease your stomach when changing your diet
| Characteristics | Values |
|---|---|
| Physical exercise | Enhances blood flow to the digestive system, encourages the contraction of digestive muscles, speeds up the movement of food through the digestive tract, and boosts the activity of digestive enzymes |
| Mindful eating | Encourages slow and deliberate eating, focusing on the experience and promoting early digestive processes |
| Avoid | Insoluble fibers, oats, nuts, seeds, lentils, barley, peas, beans, high FODMAP foods, dairy products |
| Eat and drink | Whole foods, fruits and vegetables, ginger, rice, BRAT diet (bananas, rice, applesauce, toast), water, teas, prune juice, green juice, smoothies, kefir, kombucha |
| Clothing | Remove anything that is tight around your middle, such as a belt, tight-fitting trousers, or shapewear |
| Over-the-counter medications | Pepto Bismol, Kaopectate, Gas-X, Mylanta Gas |
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What You'll Learn
Take it slow and steady
Taking it slow and steady is a great approach to changing your diet and easing your stomach. It's important to remember that your body may need time to adjust to new foods and eating patterns, so be patient and gentle with yourself. Here are some tips for a slow and steady transition:
Start by gradually incorporating new foods into your diet. For example, if you're aiming to eat more vegetables, begin with one extra serving of vegetables per day for a week, and then assess how your body is feeling before increasing further. This measured approach will help you identify any uncomfortable reactions and determine which foods are causing them.
Keep a food journal to track what you're consuming each day. This practice will help you become more mindful of your eating habits and make it easier to identify any problem foods. Mindful eating encourages healthier choices and can lead to a more positive relationship with food. It also helps to reduce stress, which can have a positive impact on digestion.
Additionally, when introducing high-fiber foods, it's best to do so slowly. While fiber is excellent for digestive health, a sudden increase in fiber intake can cause bloating and gas. Start with small portions and gradually increase the amount over time.
Finally, be cautious with dairy products. Dairy can be challenging to digest, even for those who have previously consumed it without issues. If you're introducing more dairy into your diet, opt for hard cheeses, dark green leafy vegetables, or canned salmon, as these are lower in lactose, which many people struggle to digest.
Remember, it's normal to experience some digestive discomfort when making dietary changes, but by taking it slow and steady, you can minimize these side effects and improve your chances of long-term success.
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Avoid foods that cause discomfort
When changing your diet, it is common to experience some form of digestive discomfort. To avoid this, it is important to identify foods that may cause discomfort and make gradual changes to your diet.
Firstly, it is important to understand that some people have a “sensitive stomach”, which means their stomach can get upset easily or frequently, exhibiting symptoms such as bloating, gas, nausea, diarrhoea, constipation, or vomiting. If you fall into this category, it is advisable to avoid insoluble fibres, which can worsen diarrhoea and speed up food movement in the body. Insoluble fibres are commonly found in oats, nuts, seeds, lentils, barley, peas, and beans. Additionally, high FODMAP foods, or "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols," can trigger bloating, abdominal pain, and gas. High FODMAP vegetables include garlic, onion, beans, avocado, celery, mushrooms, cauliflower, asparagus, and pickled vegetables.
Secondly, dairy products can also be a common source of stomach discomfort. Dairy contains lactose, a sugar that many people cannot easily digest. Lactose intolerance can lead to stomach cramps and diarrhoea. If you want to increase your calcium intake while avoiding lactose, consider consuming hard cheeses, dark green leafy vegetables, or canned salmon.
Furthermore, artificial ingredients and additives in processed foods can sometimes cause problems such as nausea, diarrhoea, and vomiting. It is important to read labels carefully and be cautious of foods marketed as "healthy" solely based on low-calorie or low-fat content. These foods may use artificial additives to enhance their nutritional profile, which can inadvertently cause digestive issues.
Lastly, it is worth noting that even healthy, whole foods can sometimes lead to discomfort. For example, cruciferous vegetables like broccoli, as well as high-fibre foods like lentils and legumes, can cause bloating and gas. However, it is important to introduce these foods gradually and listen to your body's responses, as they provide essential nutrients that support overall health.
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Exercise and stress management
Exercise
Regular exercise can help manage stress, a risk factor for bloating and other abdominal symptoms. Light exercises like walking or cycling can help clear gas from your bowels and stomach, thereby reducing bloating. Current guidelines recommend getting at least 150 minutes per week of moderate-intensity exercise, such as brisk walking. Aerobic exercises, in particular, are beneficial as they boost oxygen circulation and spur the body to produce endorphins, which are feel-good chemicals. Aim for 30 minutes of aerobic exercise three to four times a week.
Stress Management
Stress can have a physical impact on your digestive system due to the brain-gut connection. The digestive tract contains a large number of nerves, and it shares many of the same nerve connections as the brain. When you experience anxiety, certain hormones and chemicals are released into your digestive tract, disrupting digestion and causing stomach pain and other gastrointestinal issues.
To manage stress, consider the following:
- Take short breaks and practice deep breathing exercises. Every couple of hours, stop what you're doing and practise one minute of slow, quiet deep breathing through your nose.
- Learn to say "no". Avoid taking on additional responsibilities that exceed your limits.
- Practise yoga or other forms of physical activity to reduce stress. Even a short 15-minute session can be beneficial.
- Listen to a guided relaxation exercise daily.
- Seek the help of a therapist, specifically a Cognitive Behavioral Therapist, to address chronic worry and complicated anxiety.
- Make dietary changes to include stress-relieving foods. For example, oranges are rich in vitamin C, which studies suggest can curb levels of stress hormones. Spinach is another excellent option, as it is high in magnesium, a deficiency of which can trigger headaches and fatigue, compounding stress.
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Try over-the-counter medication
Over-the-counter (OTC) medications can be a quick fix for stomach issues caused by a change in diet. However, it is important to note that these medications are meant for short-term relief and should not be used for more than a week unless advised by a medical professional. If your symptoms persist or worsen, it is recommended to consult a doctor for proper diagnosis and treatment.
For stomach pain caused by indigestion or menstrual cramps, OTC medications can be helpful. Antacids, for example, can be used to treat mild heartburn and acid reflux. They work by neutralizing stomach acid and come in liquid or pill form. Some antacids contain calcium carbonate, magnesium hydroxide, or aluminum hydroxide, which can help reduce the risk of constipation and diarrhea, common side effects of antacid use. However, antacids with magnesium should be avoided if you have chronic kidney disease. Additionally, antacids with high salt content should only be used occasionally to treat heartburn. H2 blockers are another option for occasional heartburn, as they help lower stomach acid production.
If you are experiencing gas pain, medicines containing simethicone (such as Gas-X or Mylanta Gas) can provide relief by getting rid of the gas. Lactase supplements, in the form of tablets or drops, can aid in digesting lactose, the main sugar in dairy products, and reduce gas caused by dairy consumption. Probiotics are another OTC option that can help with bloating and certain types of diarrhea by adding good bacteria to your digestive system.
For constipation, mild stool softeners or laxatives may be recommended. However, it is important to stay hydrated when using these medications. Additionally, drinking plenty of water can help with constipation, as it supports the softening of stools and promotes bowel movement.
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Eat mindfully
Mindful eating is a powerful tool to manage your eating habits and can be practised with virtually any food in your diet. It involves paying closer attention to your food and how it makes you feel, distinguishing between physical and emotional hunger, and reaching a state of full attention to your experiences, cravings, and physical cues when eating.
Benefits of Mindful Eating
Mindful eating has many benefits, including supporting weight management, improving digestion, and reducing stress and anxiety. It can also help to reduce binge eating and emotional eating, improve mood, and make you feel better. Research has shown that eating mindfully improves digestion, regulates appetite, and helps us enjoy our food more. It also allows the body to respond properly to what it is doing and helps to prevent overeating.
How to Eat Mindfully
- Take the time to be mindful as you prepare to eat. Notice the textures, sounds, smells, and what everything looks like as your food is in front of you.
- Chew your food slowly and thoroughly. This helps with digestion and can help to prevent stomach pain. It also allows you to experience and savour the taste of your food.
- Put down utensils between each bite to help you eat more slowly.
- Avoid distractions such as TV, phones, and other electronic devices during mealtimes, as they can interfere with relaxation and lead to overeating.
- Eat in a comfortable place and be aware of your body and your breath. Notice the feelings of fullness or emptiness, any movement in your body, or any tastes that linger.
- Take small bites and use a smaller plate to help with portion control.
- Make a plan to eat regular meals and choose healthy foods, such as fruits, vegetables, and nuts.
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Frequently asked questions
A healthy diet is better for you than an unhealthy diet. Eating whole foods and avoiding late-night meals can have a positive impact on your gut health.
Take it one step at a time and gradually shift to healthier eating. Add higher-fibre foods slowly and keep a food journal to track what you're consuming.
The BRAT diet (bananas, rice, applesauce and toast) is useful for short-term stomach issues. Ginger and fibre can also help with bloating and other digestive problems.
