Brenda Khan
Diet and nutrition are known to play key roles in many gastrointestinal diseases, with radical changes in modern lifestyles, such as increased antibiotic use, improved healthcare, and dietary changes, being among the most studied causes. A diet low in fiber or high in processed foods, sugars, and animal fats can lead to digestive issues such as constipation, heartburn, gas, bloating, and diarrhea. To improve gastrointestinal health, it is recommended to increase fiber intake, consume more fruits and vegetables, opt for whole grains, and reduce portion sizes of meat. In cases of suspected food sensitivities or intolerances, an elimination diet supervised by a gastroenterologist and registered dietitian may be suggested to identify and eliminate trigger foods.
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Low-fibre diets
A low-fibre diet may be recommended for those with gastrointestinal issues or those preparing for surgery, such as a colonoscopy. It is important to note that low-fibre diets are not intended for weight loss and should only be followed under the guidance of a healthcare professional.
Foods that are typically consumed on a low-fibre diet include white bread, skinless vegetables, seedless fruits, and some dairy products. However, it is important to note that these foods may not be the best options for long-term health. Whole grains, for instance, are more nutritious than white bread but are high in fibre and may trigger gastrointestinal symptoms in those with certain health conditions.
In the short term, reducing fibre intake may help improve gastrointestinal symptoms. However, it is important to gradually reintroduce fibre into the diet as symptoms improve. For instance, a 2022 review suggested that a high-fibre diet may benefit individuals with irritable bowel disease (IBD). Similarly, another review found that a high-fibre diet improved symptoms in 72.1% of cases.
The amount of fibre consumed depends on several factors, including age, sex, and underlying health conditions. The Dietary Guidelines for Americans 2020–2025 recommend that adult males consume 28–34 grams of fibre per day, while adult females should consume 22–28 grams.
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High-fat diets
While dietary fat is essential for the absorption of fat-soluble vitamins A, D, E, and K, excessive fat intake can have detrimental effects on the gastrointestinal (GI) tract. High-fat diets, particularly those low in carbohydrates, have become increasingly popular, with some studies demonstrating their effectiveness in promoting weight loss. However, it is crucial to understand the potential gastrointestinal difficulties associated with these diets.
One of the primary health concerns related to high-fat diets is nonalcoholic fatty liver disease (NAFLD). NAFLD arises when excess fat accumulates in the liver, leading to inflammation, liver cell damage, and potential scarring (cirrhosis), which can ultimately result in liver failure. The challenge of breaking down large amounts of fat can also cause digestive issues such as diarrhea. This occurs when unabsorbed fat collects in the small intestines and colon, drawing water into the colon and resulting in loose stools.
The consumption of foods with added sugars and animal fats can produce harmful chemicals in the GI tract, causing damage over time. To maintain a healthy balance, it is recommended to opt for skinless lean meats, limit high-fat dairy products, and choose whole grains over processed options. Including five to seven servings of fruits and vegetables daily can also promote improved digestive health due to their fibre and disease-fighting chemical content.
While high-fat diets may offer certain benefits, it is important to exercise moderation and be mindful of potential gastrointestinal difficulties. Making gradual dietary changes, increasing physical activity, and consulting a healthcare professional can help manage and prevent GI issues effectively.
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High-sugar diets
It is becoming increasingly clear that dietary habits and a high body mass index (BMI) are risk factors for autoimmune diseases, obesity, and inflammatory states. While the impact of high-fat diets on intestinal homeostasis has been well studied, the specific impact of sugar is less understood. However, recent studies have shown that high-sugar diets can cause gastrointestinal issues.
The Impact of High-Sugar Diets
How to Reduce Sugar Intake
To improve gastrointestinal health, it is recommended to reduce free sugar intake to less than 10% of total energy intake, with a further reduction to below 5% being suggested. This can be achieved by checking food labels for added sugars and choosing lean meats and low-fat dairy products. Eating more fruits and vegetables and opting for whole grains instead of processed grains can also help reduce sugar intake and improve overall health.
Other Causes of Gastrointestinal Issues
In addition to high-sugar diets, other dietary factors can contribute to gastrointestinal issues. A lack of fiber in the diet can lead to constipation and hemorrhoids. Insoluble fiber, in particular, helps keep food and waste moving through the body and makes stools softer and easier to pass. Irritable bowel syndrome (IBS) and celiac disease are also associated with gastrointestinal issues and can be triggered by specific foods.
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Food intolerances
Some common food intolerances include wheat, gluten, and histamine. People who are wheat intolerant may experience bloating, gas, diarrhoea, and stomach pain after eating bread. Gluten sensitivity is not the same as coeliac disease, an autoimmune disease where gluten damages the small intestines. If you have non-coeliac gluten sensitivity, your body simply has a harder time digesting gluten. Histamine intolerance, meanwhile, is caused by a lack of the diamine oxidase enzyme, which is needed to break down histamine, a naturally occurring chemical found in foods like cheese, pineapple, avocado, and chocolate, as well as red and white wine.
If you suspect you have a food intolerance, consult a healthcare professional. They can help you identify and eliminate trigger foods, and ensure that your nutrition remains balanced.
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Lifestyle changes
Diet
Diet and nutrition play a crucial role in gastrointestinal health and chronic gastrointestinal diseases. A well-balanced diet rich in fruits, vegetables, and whole grains is recommended. Aim for five to seven servings of fruits and vegetables daily, opting for a variety of colours, from red to dark green. Whole grains provide ample fibre, which aids digestion and prevents constipation.
It is advisable to limit the consumption of red and processed meats, opting instead for poultry, fish, or plant-based protein sources like beans and legumes. When preparing meals, consider healthier cooking methods such as steaming, poaching, stewing, or boiling instead of grilling or frying. Avoid foods with added sugars and limit high-fat dairy products. Read labels carefully and be mindful of artificial sweeteners, especially in candies, chewing gum, energy bars, and low-carb foods.
Fluid Intake
Staying adequately hydrated is essential for digestive health. Aim for 60-80 ounces of water per day, and consider adding an extra two to four glasses if you experience constipation. Warm water or herbal tea in the morning can also help regulate digestion. Avoid excessive consumption of beverages like coffee or soda if you find they trigger digestive problems.
Stress Management
Stress and anxiety can significantly impact digestion. It can slow down or speed up the digestive process, leading to issues like bloating, pain, constipation, or diarrhoea. Managing and reducing stress through relaxation techniques, exercise, or other stress-relieving activities can help improve digestive health.
Exercise
Regular physical activity can aid in digestion and help maintain a healthy weight. Losing weight may relieve digestive symptoms like heartburn, as excess tummy fat can put pressure on the stomach and cause acid reflux.
Sleep Habits
Avoid eating large meals just before bedtime. Allow at least 2-3 hours between your last meal and bedtime to give your body time to digest the food properly.
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Frequently asked questions
Eating a diet rich in insoluble fibre can help with constipation. Insoluble fibre does not dissolve in water and helps keep food and waste moving through your body. It is recommended that women get about 25 grams of fibre per day, while men should get 38 grams.
Diets high in processed foods and low in fibre can cause gastrointestinal issues. Foods with added sugars and animal fats can produce harmful chemicals in the gastrointestinal tract and cause damage over time.
Some common gastrointestinal issues include heartburn, gas, constipation, bloating, diarrhoea, and irritable bowel syndrome (IBS).
Elimination diets can help identify food intolerances that lead to gastrointestinal distress. This involves eliminating certain food groups and monitoring your symptoms using a food journal. After a few weeks, you gradually reintroduce the foods and log any symptoms. This process is guided by a registered dietitian and gastroenterologist.
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