Several stomach and gut health issues can disrupt the digestive system, causing pain and discomfort and negatively impacting one's quality of life. These include irritable bowel syndrome, gastroesophageal reflux disease, peptic ulcers, inflammatory bowel disease, coeliac disease, diverticulitis, and gallstones.
Irritable bowel syndrome
Irritable bowel syndrome (IBS) is a chronic condition that affects gut health by causing stomach pain, bloating, diarrhoea, constipation, or even both. IBS can be triggered by a combination of factors, including genetics, diet, a previous infection, gut lining inflammation, leaky gut syndrome, and an overgrowth of pathogenic bacteria in the stomach.
Gastroesophageal reflux disease
Gastroesophageal reflux disease is another long-term condition in which stomach acid regurgitates into the oesophagus regularly. This acid reflux causes heartburn, regurgitation, and chest pain. If left untreated, this can cause inflammation of the oesophagus, known as Barrett's oesophagus. This can potentially lead to cancer of the oesophagus.
Gastroesophageal reflux disease is the result of the tight muscular junction between the stomach and oesophagus, known as a sphincter, becoming weak. This allows digestive acids to escape from the stomach and flow back into the oesophagus. Other causes are the stomach not emptying properly or a hiatus hernia. Both can also weaken the sphincter between the stomach and the oesophagus.
Other reasons the sphincter can become weak are being overweight, smoking, eating citrus, spicy, or fatty foods, caffeinated and alcoholic drinks, and taking some medications, such as non-steroidal anti-inflammatory drugs.
Peptic ulcers
Peptic ulcers are sores similar to those that occur in the mouth, but they develop in the lining of the stomach, oesophagus, or small intestine. The symptoms of peptic ulcers include abdominal pain, bloating, nausea, vomiting, and weight loss. The primary causes of peptic ulcers include excessive pathogenic bacteria, particularly Helicobacter pylori, which causes an infection; prolonged use of nonsteroidal anti-inflammatory drugs; excessive production of stomach acid; and damage to the mucus layer that protects the digestive tract's lining. Smoking and excessive alcohol intake can also cause these painful ulcers.
Inflammatory bowel disease
Inflammatory bowel disease is a condition characterised by persistent inflammation of the gut. Crohn's disease or ulcerative colitis can cause this. The symptoms include abdominal pain, diarrhoea, unintentional weight loss, and fatigue. Unfortunately, this painful disease is linked to a family history of autoimmune conditions as well as inflammatory bowel disease. There is no cure, and there is also an increased risk of developing bowel cancer. Like irritable bowel syndrome, it can impact quality of life.
Inflammation of the gut lining can reduce the protective mucus layer. This can cause gaps to form between the single layer of cells lining the gut. These gaps make the gut permeable, allowing toxins and bacteria to leak into the bloodstream. This leakage can cause pain, infections, and further inflammation throughout the body.
Coeliac disease
Coeliac disease is a condition associated with an immune reaction to a specific protein found in wheat, known as gluten. This protein is found in grains such as rye, wheat and barley. It damages the lining of the gut, which can reduce the efficiency of nutrient absorption. Coeliac disease can cause several digestive issues like smelly diarrhoea, bloating, flatulence, and indigestion.
It can also lead to constipation, with all these symptoms causing considerable abdominal pain.
An individual is more likely to develop coeliac disease if other family members have it. The risk also increases if they already have other autoimmune diseases. Autoimmune diseases are conditions in which the body's immune system mistakenly attacks its tissues.
Diverticulitis
The development of small pockets along the large intestine characterises diverticular disease. Bits of food can become trapped in these pockets. This can cause inflammation and infection, which can lead to the development of diverticulitis. The gut and stomach problems caused by this are feeling bloated and pain in the lower part of the stomach. If an individual develops more severe stomach pain, a high temperature, or chronic diarrhoea (or all three), it is vital to see a doctor as soon as possible. The leading causes are eating a diet low in fibre, especially one high in processed foods. Being overweight, not doing much physical activity, and smoking are other risk factors.
Gallstones
Although gallstones are not in the stomach or gut, they can cause intense pain in the upper abdomen. They develop from hardened cholesterol, bile, and bilirubin that form into small stones in the gallbladder. Gallstones can be as small as a grain of sugar or as large as a small ball – think golf ball or ping pong ball. They can also cause nausea and vomiting. Being over the age of 40, or female, increases the risk of developing gallstones, as does being overweight, having diabetes, or having a family history of gallstones. Eating a low-fibre, highly processed diet can also increase the risk of developing gallstones.
Preventing common gut and stomach problems
The Gut-Brain Connection: Why Your Digestive System Matters
The digestive tract is often referred to as the “second brain” because it contains a complex network of nerves known as the enteric nervous system. It contains more than just the spinal cord and the nerves that branch off from it, known as the peripheral nervous system. It also includes the vagus nerve, which is a long nerve that connects the gut to the brain. Strangely, there are more connections from the gut to the brain than from the brain to the gut. This is known as the gut-brain axis. The enteric nervous system can influence our emotions and moods, which is why we often get that ‘gut feeling’ about things.
The term “second brain” also highlights the significant role the gut, including the trillions of microorganisms and bacteria residing within it, plays in overall well-being, encompassing mental health and immunity. Research is steadily emerging as the scientific community gains a deeper understanding of the gut's importance in relation to various diseases and digestive issues. It might surprise you to learn that there are more microorganism cells in the microbiome than there are human cells in the whole body, and over one hundred times more genes in the microbiome than in the human genome. This goes a long way towards explaining why the microorganisms in the gut play such an essential role in our immunity and protecting against gut and stomach problems.
Why a Healthy Microbiome is Key to Preventing Gut Problems
The microorganisms in the gut also play a crucial role in digestion, synthesising vitamins such as vitamin K, biotin, and specific B vitamins, boosting the immune system, and helping to maintain the delicate microbial balance, thereby preventing pathogenic bacteria from taking hold and causing infections and digestive issues. Therefore, the microbiome must be healthy.
Research increasingly shows that many health conditions, from digestive disorders like irritable bowel syndrome to autoimmune diseases and even mental health conditions, may be linked to imbalances in the gut microbiota or gut-related inflammation. For that reason, prioritising gut health goes a long way towards preventing stomach and gut problems.
Keeping the gut microbiome healthy
Supporting gut health through a well-balanced, gut-friendly diet is crucial for preventing stomach and gut issues while also promoting the growth and multiplication of beneficial bacteria, providing essential nutrients, and enhancing digestion.
How a Fibre-Rich Diet Supports Gut Health
A diet that is high in fibre is one of the best ways to support the growth and multiplication of beneficial bacteria in the gut. This is because fibre, especially insoluble fibre, acts as a food source for beneficial bacteria. The beneficial bacteria are known as probiotics, and the insoluble fibres are known as prebiotics.
Prebiotic fibre is found in plant-based foods, including fruits, vegetables, whole grains, legumes, and nuts. This is the type of fibre that is not broken down by digestive enzymes in humans. This undigested fibre is then broken down by fermentation by the gut bacteria in the large intestine or colon. This produces short-chain fatty acids, which are utilised by the cells lining the large intestine for energy. Butyrate, one of the short-chain fatty acids produced, is particularly important for preventing gut problems and can even protect against the development of colorectal cancer. This is because butyrate has anti-inflammatory properties.
The Best Foods to Feed Your Gut Microbiome
The best prebiotic foods to eat are cruciferous vegetables such as broccoli, asparagus, onions, garlic, cauliflower, cabbage, and sprouts. Avocado pears, coconut, raspberries, and kiwi fruit are the best fruits. As a side note, it is possible to eat the skin of a kiwi fruit to increase fibre. It is an acquired taste due to its scratchy texture. Probiotic bacteria also thrive on the fibre in grains such as bulgur wheat, rye, and oats. Don't forget beans and pulses, including lentils, chickpeas, kidney beans, black beans, and haricot beans.
Short-chain fatty acids (SCFAs) help create a favourable environment in the gut. They promote the growth of beneficial bacteria and inhibit the growth of harmful microbes. This supports a healthy gut microbiome. A balanced microbiome enhances digestion and strengthens the immune system. It also reduces the risk of gastrointestinal disorders.
Eat fermented foods
Another way to support the health and well-being of gut bacteria is to incorporate fermented foods into your diet. These include kimchi and sauerkraut. These foods contain not only live probiotic bacteria but also prebiotic food for the bacteria in the form of vegetables. Kimchi and sauerkraut are fermented cabbage. Kimchi often features the addition of spices like chilli and ginger. It can also include radish and carrot, all of which can make it more pleasant to eat. Both kimchi and sauerkraut can be used as a pickle with cheese or served with a salad.
Other fermented foods and drinks include yoghurt, water or milk kefir, kombucha, tempeh, and miso. These fermented foods boost the number of probiotics and support the production of vitamins in the gut.
Eating a wide variety of fermented foods can benefit the microbiome. It introduces a greater variety of beneficial bacterial species. This is important, as they all have different benefits for gut health.
Fermented milk products, such as yoghurt and kefir, can boost short-chain fatty acid production. They also help reduce symptoms of irritable bowel syndrome and inflammatory bowel disease. Sauerkraut improves beneficial gut bacteria in people with irritable bowel syndrome. This improvement significantly reduces their symptoms.
Likewise, probiotic yoghurt can help restore the balance of beneficial bacteria when there is an overgrowth of the pathogenic bacteria Heliobacter pylori. Fermented soy milk and kombucha, a fermented green tea, can both help reduce the number of pathogenic bacteria that cause food poisoning. Consuming fermented foods can help protect against gut and stomach problems. They can also alleviate symptoms of existing issues.
High-fibre diet for healthy digestion
Having a high-fibre diet is not only beneficial for the bacteria in the gut. Still, it can also help keep the digestive system moving, known as gut motility, and prevent constipation. Insoluble fibre, which humans cannot digest, adds bulk to the faeces, and insoluble fibre absorbs water. These factors help the faeces work with the contractions in the gut, known as peristalsis, to push them along the digestive tract and be excreted.
Fibre also helps to reduce the time it takes for food to pass through the digestive system, thereby preventing gut and stomach problems. Having a high-fibre diet helps to reduce the risk of diverticulitis, irritable bowel syndrome, and bowel cancer.
Drink plenty of water.
Water plays a crucial role in the digestive process. It is essential for efficient digestion and helps prevent gut and stomach problems. Firstly, water moistens food as it is chewed, making it easier to swallow. It then helps to lubricate the digestive tract, allowing food to pass through smoothly. Water is a necessary component of digestive juices that break down food, including saliva, gastric juices, pancreatic enzymes, and bile, which helps them work effectively. For example, saliva is 99% water.
As food breaks down into its component molecules, water helps move the water-soluble nutrients. It transports them through the intestinal wall into the bloodstream. It also helps to form the protective layer of mucus that protects the walls of the gut.
Water is essential for flushing the intestines and gut. It helps remove waste, toxins, and digestion byproducts through urine and faeces. Drinking plenty of water also helps prevent diverticulitis. Water washes away tiny bits of food. These bits can otherwise get trapped in small pockets in the gut walls. It also helps prevent constipation and promotes regular bowel movements.
Simple Tips to Stay Hydrated Every Day
To stay hydrated and support efficient digestion, it is advisable to drink approximately 8 cups of water per day. To prompt this, having a water bottle with calibrated markings on the side can help an individual drink enough throughout the day. If it is convenient, setting an hourly alarm can also be helpful.
Having a glass of water by your bedside is helpful, as you are often dehydrated when you wake up. Drinking a whole glass of water before you even leave the bedroom is an easy win. Another tip to help you drink more is to have a glass of water with meals and to choose foods that are high in water content.
Foods that contain water
These foods include watermelon, watercress, cucumbers, oranges, tomatoes, and berries. If you don't like plain water, herbal or fruit teas can help with hydration. To determine if you are drinking enough water, your urine should be clear or very pale yellow. This is especially important during hot weather, when consuming alcohol, and during and after strenuous physical activity.
Foods that can cause gut and stomach problems
It’s essential to avoid foods that irritate or harm the gut and stomach. Doing so helps maintain a healthy and efficient digestive system. These foods may exacerbate the symptoms of individuals with digestive conditions or disrupt the delicate balance of the gut microbiome.
Processed foods
Highly processed foods often lack fibre. They also contain additives, preservatives, emulsifiers, and artificial flavourings that can disrupt gut bacteria and cause inflammation. Consuming processed foods can lead to gastrointestinal issues if eaten regularly. These include items with a long shelf life and mass-produced products. Examples include carbonated drinks, confectionery, and margarine.
Other examples include biscuits, pastries, cakes, breakfast cereals, pizza, ready meals, sausages, burgers, nuggets, and instant noodles or soups.
Many processed foods and drinks are high in sugar. These foods are especially harmful to gut bacteria. Sugar feeds pathogenic bacteria, allowing them to multiply and cause infections. These infections can lead to gut and stomach problems. Common symptoms include vomiting and diarrhoea.
This reduction in beneficial bacteria also reduces the production of short-chain fatty acids. Consuming excessive amounts of sugary foods can trigger gut inflammation. This can compromise the integrity of the gut lining and lead to a condition known as a leaky gut. A diet high in sugar has also been linked to the development of inflammatory bowel disease and colitis.
Processed foods, confectionery, and so-called ‘diet' food products often contain artificial sweeteners. Like sugar, some of these can also harm the beneficial gut bacteria. However, in the interest of fairness, it is worth pointing out that xylitol, a common granular sugar substitute, can increase the number of gut bacteria.
Fried foods and foods high in fat
Like sugar, a diet high in fat, especially saturated fat, can lead to gut inflammation. This may lead to a leaky gut. High-fat and fried foods can also reduce the number and diversity of beneficial gut bacteria. Trans fats found in processed foods have a similar adverse effect.
Fried foods, such as fries, burgers, and nuggets, often cause indigestion. High-fat foods, such as red meat, processed meats, pastries, cakes, and biscuits, can have the same effect. Fat takes a considerable amount of time to break down and digest. This slows the movement of food through the digestive system. The body releases a hormone called cholecystokinin in response to the ingestion of fat. This hormone relaxes the sphincter between the oesophagus and the stomach. As a result, acid can reflux back up into the oesophagus. This leads to symptoms like acid reflux and heartburn.
Spicy Foods
While spicy foods can add flavour and excitement to meals, they can also be problematic for gut and stomach health.
Spices such as chilli, black pepper, and hot sauces can irritate the lining of the stomach and intestines, particularly in sensitive individuals. This irritation can worsen symptoms in those suffering from conditions like acid reflux (gastroesophageal reflux disease or GERD) or irritable bowel syndrome (IBS).
In people with acid reflux, spicy foods can relax the lower oesophageal sphincter, the muscle that usually prevents stomach acid from flowing back into the oesophagus. When this muscle relaxes too much, it can allow acid to escape, leading to heartburn, chest discomfort, and a sour taste in the mouth. Similarly, in individuals with IBS, spicy foods can trigger symptoms such as cramping, bloating, diarrhoea, or constipation.
Although spicy foods do not cause peptic ulcers, they can irritate existing ulcers and worsen the associated pain and discomfort.
Peptic ulcers, which are sores in the stomach or duodenal lining, are primarily caused by infection with the Helicobacter pylori bacteria or long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) rather than by spicy foods themselves.
For individuals prone to gut or stomach issues, it is advisable to limit or avoid spicy foods, particularly during flare-ups or when experiencing active symptoms. Choosing milder seasoning options such as herbs (like parsley, basil, or oregano) can still add flavour without irritating the digestive system.
Alcohol
Drinking too much alcohol too often can irritate the gut lining and cause inflammation, which can lead to gastritis. The symptoms of gastritis are heartburn, nausea, vomiting, and stomach pain. Alcohol can also affect how quickly the stomach empties. Stronger alcohol slows gastric motility, while lower-strength alcohol may speed it up. This can lead to indigestion. Finally, drinking an excessive amount of alcohol can lead to the ultimate stomach problem, cancer.
High-lectin foods
People sometimes refer to lectins and phytates as anti-nutrients. Foods that contain these anti-nutrients include beans, nuts, lentils, legumes, and whole grains such as wheat. These foods produce lectins as a natural defence mechanism against being eaten. They are difficult to digest because the lectins hold onto the nutrients, preventing their absorption. Consequently, they can cause bloating, nausea, vomiting, diarrhoea, and indigestion. Cooking, sprouting, or soaking these foods can reduce their anti-nutrient effects.
These methods make the foods easier to digest. This is good news as the benefits of eating these foods outweigh the negatives.
Preventing gut and stomach problems can be as difficult as an individual makes it. Eating a healthy diet, free from processed foods, is essential for digestive health. Drinking plenty of fresh water and avoiding trigger foods also keep the digestive system working efficiently. However, suppose digestive problems persist for more than a few days. It is essential to consult a healthcare professional to rule out a digestive disease. Medical intervention may be necessary in some instances.
Gut health plays a vital part in weight management. Please find out more about my 8-week course weight management course here.
References
Think Twice: How the Gut's “Second Brain” Influences Mood and Well-Being
Nutrition meets the microbiome: micronutrients and the microbiota
8 Fermented Foods and Drinks to Boost Digestion and Health
19 Water-Rich Foods That Help You Stay Hydrated
Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials
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