When good foods treat you bad

So maybe you are trying to turn a page and add in healthier, plant-rich foods to your diet. You know you are worth it, you are ready and you are excited. You’ve chomped on kale salads, sipped on killer smoothies and dialed in to chickpea stir-fries.

And… instead of feeling better(!) you feel bloated... gassier, weighed down... perhaps you are newly constipated, nauseous or have diarrhea. What gives?! How frustrating!

Well, we all get a little bloated and gassy sometimes🤷‍♀️ but when symptoms are severe or happen with greater frequency, a few things could be going on.

1. You may be going high fiber too fast.

High-fiber plant foods like cauliflower, lentils, chia seeds and cabbage are truly amazing for your gut health and blood sugar regulation, however, increasing amounts too quickly can disrupt your gut. Ideally, getting more fiber pulls water into your digestive tract to bulk up stool then helps food move through your system.

Fiber also helps feed the good gut bacteria to help balance your microbiome. This usually HELPS digestive issues (and well-evidenced to help prevent numerous diseases from heart disease to breast cancer) BUT going too fast may cause constipation and gas if the fibers ferment and/or urgency and diarrhea if the fibers speed things up.

I like to recommend increasing daily fiber no more than 5 grams per day each week. That’s equal to adding one small handful of berries or ½ cup lentils to your daily routine and slowly increasing over time. It's also important to make sure to increase your water intake to help keep that good fiber moving.

2. You may not be making enough digestive enzymes (or acids) to break down and absorb all that good food. Many of us are low producers of the proteins behind the digestive secretions that help break down food so the body can absorb it as nutrients. Age, nutrient deficiencies, stress, medications and underlying conditions can impact digestive enzyme and acid production. For example, protease enzymes are essential for breaking down proteins and lactase helps you break down dairy products. There are a few simple ways to increase your body’s ability to produce these enzymes.

First, chew thoroughly and slowly so that your system has time to get those juices flowing. Second, drink most of your water away from meal times so your juices don’t get diluted. Third, enjoy raw as well as cooked foods in your diet as the natural enzymes they contain help us digest them. For example, add in raw fruits and veggies along with real fermented foods like sauerkraut. It is not necessary nor desirable to enjoy raw foods only. You can also try digestive bitters - like those from Urban Moonshine - and/or enzyme or acid supplementation (if necessary).

3. You may be dealing with food sensitivities or digestive dysfunction or imbalances that need attention. A number of food intolerances and sensitivities can contribute to bloating and abdominal discomfort. Food reactivity can also suggest underlying conditions such as IBS, bacterial and fungal overgrowth, gastritis, heartburn and gastroparesis (slow gastric emptying). Your gut may not have enough beneficial bacteria. Getting to the root of chronic bloating especially when accompanied by other symptoms like constipation, diarrhea or reflux is essential to longer term health – and relief!

Don't give up on your healthier food direction - just get to the bottom of why good foods may be treating you bad.