Lesson 4: Troubleshooting Digestive Issues

Common Digestive Issues & How to Troubleshoot Them

1. Bloating

• Why It Happens: Bloating often occurs when introducing more fiber or fermented foods to the diet, as your gut bacteria adjust to these changes. It can also happen if you eat too quickly, leading to swallowed air.

• Strategies to Manage Bloating:

  • Start Slow: Gradually increase your intake of high-fiber and fermented foods to allow your gut time to adjust.

  • Chew Thoroughly: Slow down and chew food well to aid digestion and reduce swallowed air, which can cause bloating.

  • Add Digestive Herbs: Herbs like ginger, peppermint, and fennel can help reduce bloating. Try sipping on ginger tea after meals or chewing fennel seeds.

• Real-World Example: If Emily experiences bloating after adding sauerkraut to her lunch, she can reduce the portion size and pair it with a warm ginger tea to ease digestion.

2. Gas

• Why It Happens: As your gut bacteria break down fiber, they produce gas as a byproduct. This is a normal part of digestion, but it can cause discomfort, especially when increasing fiber intake rapidly.

• Strategies to Manage Gas:

  • Incorporate Probiotics: Continue adding fermented foods gradually, as they can help balance gut bacteria and reduce gas over time.

  • Try Carminative Herbs: Carminative herbs like cumin, coriander, and dill help ease gas. Add these herbs to cooked dishes to aid digestion.

  • Stay Hydrated: Drinking enough water helps fiber move smoothly through the digestive tract, reducing gas buildup.

• Real-World Example: Emily can add cumin to her stir-fry or make a refreshing cucumber and dill salad to reduce gas while boosting gut health.

3. Diarrhea

• Why It Happens: Introducing new foods, especially fermented ones, can initially disrupt gut balance, leading to diarrhea. This is usually temporary and should subside as your gut adjusts.

• Strategies to Manage Diarrhea:

  • Eat Starchy Foods: Incorporate starchy foods like potatoes, rice, or bananas to help firm up stools.

  • Limit Fermented Foods: Reduce the quantity of fermented foods and gradually reintroduce them in smaller amounts as your gut stabilizes.

  • Add Soluble Fiber: Foods like oats, apples, and carrots contain soluble fiber, which can help absorb excess water in the digestive tract.

• Real-World Example: If Emily experiences diarrhea after eating kimchi, she can reduce the amount to a small spoonful and pair it with a bowl of rice and sautéed veggies.

4. Constipation

• Why It Happens: As you add more fiber, it’s crucial to drink plenty of water. Without enough hydration, fiber can lead to constipation rather than improved digestion.

• Strategies to Manage Constipation:

  • Increase Water Intake: Aim for 8-10 glasses of water per day to help fiber move smoothly through the intestines.

  • Add Healthy Fats: Healthy fats like olive oil, avocados, and nuts can help lubricate the digestive tract, easing bowel movements.

  • Use Ground Flaxseeds: Ground flaxseeds add soluble fiber and healthy fats, both of which help with regularity. Add a spoonful to your smoothie or yogurt.

• Real-World Example: If Emily finds herself constipated after increasing fiber, she can focus on drinking more water and adding olive oil to her salad or a spoonful of ground flaxseeds to her morning smoothie.

5. Heartburn

• Why It Happens: Certain acidic or spicy foods, such as kimchi or sauerkraut, can trigger heartburn in some people.

• Strategies to Manage Heartburn:

  • Avoid Trigger Foods: If you notice certain fermented foods causing heartburn, try switching to milder options like yogurt or miso.

  • Eat Smaller Meals: Large meals can increase pressure on the stomach, leading to acid reflux. Eating smaller, more frequent meals can help.

  • Stay Upright: Avoid lying down right after eating, as this can worsen heartburn symptoms.

• Real-World Example: If Emily experiences heartburn after having kimchi, she can try substituting it with a spoonful of plain yogurt or drinking a glass of water with a pinch of baking soda to neutralize acid.

Tips for Successful Digestion Troubleshooting

Be Patient

• It takes time for the gut to adapt to dietary changes, so give yourself at least 2-3 weeks to see improvements. Consistency is key.

Track Your Progress

• Keep a food diary to note any symptoms, food combinations, or timing issues. This can help you identify patterns and make adjustments.

Adjust Portions

• If you experience discomfort, reduce portion sizes temporarily and slowly build back up as your gut adjusts.

Focus on Warm, Cooked Foods

• Warm, cooked foods are easier to digest than raw foods. If you experience digestive discomfort, try incorporating more soups, stews, and roasted vegetables.

Key Takeaways

1. Digestive discomfort is normal when introducing new foods, but simple adjustments can help manage bloating, gas, constipation, and heartburn.

2. Start slow, stay hydrated, and add digestive herbs to ease initial symptoms and support long-term gut health.

3. Tracking your progress and making gradual changes will ensure continued success on your gut-healing journey.

Learning Activity

Let’s put this lesson into action:

1. Identify one digestive issue you’ve experienced since starting this program. Choose one strategy from this lesson to help manage that symptom and try it over the next few days.

2. Track how your body responds, noting any changes or improvements in a food diary.

3. Continue incorporating new strategies as needed, focusing on gradual progress and comfort.