Digestive health issues can be tough to talk about, but doing so can be life-saving. From problems in the bathroom to unexplained weight loss, the symptoms of digestive issues can vary. Eating foods to support a healthy digestive system isn't just important for your gut health—it's also important to keep all the systems in your body functioning properly. When your body is digesting food correctly, you're getting the nutrients that you need, providing you with fuel to propel your life forward. Here, we'll explore common digestive issues and foods you can eat to help your digestive system thrive.
Gastroesophageal reflux disease (GERD)
Gastroesophageal reflux disease is a severe and chronic form of acid reflux. Usually, a circular band of tissue at the bottom of the esophagus relaxes to allow liquid and food to enter the digestive system. After the food or liquid has entered the stomach, the band of tissue closes again. In people who have GERD, the band does not close properly, allowing stomach acid to move into the esophagus.
While GERD can cause heartburn, it can also cause other symptoms, including:
- Regurgitation of food or stomach acid
- Chronic cough
- Chronic sore throat
- Difficulty swallowing
If you need to take antacids more than twice a week, or you're experiencing severe symptoms, it's important that you reach out to your healthcare provider. Left untreated, GERD can lead to serious health complications, including esophageal cancer.
Foods to eat to help your body heal from GERD include:
- Lean proteins, like chicken, turkey, and fish
- Whole grains, like oatmeal and brown rice
- Low-acid vegetables, like broccoli, leafy greens, sweet potatoes, and green beans
- Low-acid fruits, like bananas, melons, and pears
Crohn's disease
Crohn's disease is a type of inflammatory bowel disease, or IBD, that can cause chronic inflammation throughout the digestive tract. Symptoms may come and go depending on stress levels, diet, and other factors.
Common symptoms of Crohn's disease include:
- Diarrhea
- Abdominal pain
- Rectal bleeding
- Weight loss
If you're experiencing ongoing diarrhea, stomach pain, or unexplained weight loss that doesn't resolve on its own, it's important to see your healthcare provider.
Thankfully, paying careful attention to your diet can help you manage your Crohn's symptoms, and in time, help you achieve remission.
Foods that can be helpful in managing Chron's symptoms during flare-ups include:
- Broths and soups
- Fruits without skin or seeds
- Lean proteins
- Low-fiber grains like plain pasta
- Well-cooked vegetables like carrots or zucchini
Celiac disease
Celiac disease is a condition in which the body's immune system has a serious reaction to gluten. While there isn't currently a cure for celiac disease, following a careful gluten-free diet can help you avoid symptoms.
Common symptoms of celiac disease include:
- Diarrhea
- Constipation
- Nausea
- Vomiting
- Abdominal pain
- Bloating
- Gas
Many people who have celiac disease also experience symptoms that aren't related to digestion, including headaches, fatigue, skin rashes, nervous system issues (like tingling in the hands and feet), mouth ulcers, anemia, and joint pain. If you have diarrhea or other digestive issues that continue for two weeks or more, it's important to talk with your healthcare provider about next steps.
If you have celiac disease, it's important that you eat a well-balanced, gluten-free diet. Foods that offer high nutrient density while still allowing you to avoid gluten include:
- All fruits and vegetables, including potatoes
- Meat, poultry, and fish (cannot be breaded)
- Rice and rice noodles
- Beans, legumes, and nuts
- Most dairy, including butter, cheese, and milk
While you'll likely notice many gluten-free processed foods in the health food aisle of the grocery store, it's a good idea to choose whole, natural, unprocessed foods as often as possible.
Irritable bowel syndrome (IBS)
IBS is a common digestive condition that affects the large intestine and can cause regular gastrointestinal discomfort. There are many potential causes of IBS, including food moving through your digestive system too quickly or too slowly, stress, genetics, and oversensitive nerves in the gut.
Symptoms of IBS commonly include:
- Abdominal pain
- Bloating
- Excessive gas
- Heartburn
- Lack of energy
- Changes in bowel habits (including constipation and/or diarrhea)
Lifestyle changes can help to alleviate the symptoms of IBS. If you notice a change in your bowel habits, or notice that your IBS symptoms are becoming worse, it's important to reach out to your healthcare provider.
Foods that can help to alleviate IBS symptoms include:
- Fruit, including strawberries, bananas, and blueberries
- Nuts and seeds (in small amounts—try to stick to 10–15 pieces)
- Lean protein, like beef, pork, chicken, fish, and eggs
- Vegetables, including bean sprouts, bok choy, carrots, chives, and cucumbers
Peptic ulcers
Peptic ulcers are small, open sores that develop in the stomach lining, and can be caused by long-term use of NSAIDs (like aspirin or ibuprofen) or by a long-term H. pylori bacterial infection.
Symptoms of peptic ulcers can include:
- Burning stomach pain (similar to the pain of heartburn)
- Nausea
- Weight loss due to loss of appetite
If you're showing signs of an ulcer, it's important to reach out to your healthcare provider for evaluation. Without treatment, peptic ulcers can create severe health issues. If you're experiencing severe abdominal pain, are vomiting a substance that looks like coffee grounds, or are experiencing black, tarry stools, it's possible that you're bleeding internally, and it's vital to seek emergency care right away.
Foods that can help provide comfort when you're experiencing a peptic ulcer include:
- Skinless poultry
- Fruits (you may need to avoid citrus fruits depending on how they affect your ulcers)
- Vegetables (avoid spicy peppers and tomatoes)
- Mild herbs and spices like turmeric, cinnamon, and ginger
Monitoring your digestive health with Evidation
When you choose to share health data with our team, we'll use it in tandem with your answers to our survey questions to develop insights about your health. We'll also give you the opportunity to participate in research studies that can help move medicine forward—allowing you to potentially contribute to health discoveries that can help you and others living with similar digestive conditions.
At Evidation, we're here to help you make the most of every day
When you feel healthy, it's easier to enjoy your day-to-day life, and at Evidation, our team is here to help! With your permission, our app uses the health data you're already tracking to offer personalized, content-based insights that can help you make decisions that move your health forward. We're excited to support you and help you start feeling your best, one healthy decision at a time. Click here to learn more about what we do and get started with our free app today.
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