Many of the people who suffer from gut symptoms are sensitive to the food that they eat. So eating well is not just a matter of eating a balanced, healthy diet, it also involves being aware of foods that may normally irritate a sensitive gut.
So at the same time as consuming enough food to give us energy to remain fit and active and having a diet that contains enough essential amino acids, fats, vitamins and minerals, we also need to maintain a viable gut microflora while restricting those foods that may stimulate gut spasm, retain fluid and generate large volumes of gas through fermentation. Knowing how different foods affect the gut helps us to care for ourselves and our gut so much better. For more information, see: https://www.gov.uk/government/publications/the-eatwell-guide.
Have a balanced diet
Make sure your diet has plenty of variety, not only carbohydrates, but also a good range of protein rich foods, essential oils from nuts, seeds and oily fish, dairy, lean meat, and cereals and grains rich in fibre.
Eat a healthy breakfast
Always make sure you have a good healthy breakfast. Oats with berries and soya or almond milk with a glass of orange juice and a slice or two of toast and marmalade is an excellent way to start the day. While most people tend to consume three meals a day, there is no physiological mandate for this. Some people have such a sensitive gut; they find it easier to eat smaller meals more frequently, while others may consume nothing between breakfast and an early supper. Listen to your gut.
Five a day
Rich in essential vitamins, minerals and fibre, ensuring you have five fruit and vegetables – that can be tolerated by people with a sensitive gut – a day can make a big difference to the health of your gut, but do take note of the fruits that can cause diarrhoea in sensitive guts and those that can cause bloating. Citrus fruits, berries, kiwi fruits, courgettes, squash, aubergines, tomatoes, cucumber and lettuce are quite acceptable.
Drink enough fluid
Having enough fluid with your food, aids digestion, ensures adequate hydration and may help to prevent constipation. Listen to your body. Do not ignore a feeling of thirst. Take plenty of fluid with you if you are out in hot weather. There is no absolute rule for how much you should drink, but remember that your food contains substantial amounts of fluid and alcoholic drinks, concentrated fruit juice and coffee and tea can cause dehydration. Examine your urine as a guide. It should be a very light straw colour. Dark yellow to orange urine may indicate that you need to drink some water.
Dairy
Dairy products are an excellent source of calcium and essential vitamins, but they can also contain significant amounts of fat and milk sugar (lactose). If fat is a problem drink skimmed or semi skimmed milk and if you are intolerant of milk sugar, consider lactose free milks or plant milks such as soya, rice or nut milks.
Know your onions and other vegetables and fruits
Many fruits and vegetables are poorly digested. Although these help ‘feed’ the good bacteria present in the colon, maintaining a healthy environment and building gut immunity, stone fruits can retain water and cause diarrhoea while leeks, onions, beans, lentils, cauliflower and sprouts can increase gas production in the gut. While it would be unwise to eliminate these foods from your diet, let your symptoms be a guide to prudent restriction.
Use your loaf
‘Bread is the staff of life’, but can occasionally be problematic. It contains small amounts of poorly absorbed fermentable carbohydrates (fructans), which may be a problem in those consuming large amounts (half a loaf a day). If bread seems to be a problem restrict your intake to no more than a few slices a day and get tested for coeliac disease. Wholemeal bread is said to be healthier as it contains valuable fibre, vitamins and minerals but the insoluble fibre may irritate sensitive guts.
Choose lower fat products
Too many people still tend to consume too much fat, risking obesity, type II diabetes and coronary heart disease, which can drastically affect the way the gut works. Fat can also stimulate nausea, indigestion, gallstones, gut spasms and diarrhoea. Reduce fat intake by choosing skimmed milk, reducing your intake of cream, soft cheese and chocolate, having meat free days, restricting red meat and fried foods and choosing lower fat varieties of ready meals.
Give time to your meals
Don’t eat your meals on the run. Good comfortable digestion only takes place if you relax and allow yourself time to consume your food. Make meals an opportunity to relax with friends and eat slowly, savouring each mouthful.
Limit alcohol intake
A glass of wine can relax you and aid peaceful digestion, but don’t be tempted to drink on an empty stomach or consume too much. Alcohol can irritate the lining of the stomach and too much can lead to serious gastrointestinal and liver disease. Allow yourself a minimum of two alcohol free days a week. Both men and women should not drink more than 14 units a week.
