Food Restriction and Gut Symptoms; a vicious cycle.
The cycle of food restriction and gut symptoms often intertwines, with either sometimes emerging first, creating a delicate balance where dietary limitations can trigger discomfort, or persistent gut issues may lead to a heightened awareness and avoidance of certain foods.
We may experience periods of uncertainty regarding what foods are best to eat, and which foods may be making us uncomfortable, leading to increasing food noise.
Some may find themselves counting calories or restricting different food groups in the pursuit of better health.
If this sounds familiar, you’re not alone.
WHY RESTRICTING FOOD ISN’T GREAT FOR OUR GUT HEALTH:
★ Cutting out food groups long-term to avoid digestive symptoms can be counter-productive.
★ Restricting food groups limits sources of food (including fibres) for beneficial bacteria, potentially lowering microbial diversity and allowing ‘bad’ bacteria to flourish.
★ Cutting out common trigger foods such as garlic, onion & legumes reduces sources of prebiotic fibre, which is crucial for feeding ‘good’ gut bacteria.
★ Restricting food intake can slow the digestive system and lead to delayed emptying, causing feelings of sluggishness, heaviness or constipation.
★ Nutrient deficiencies may occur, exacerbating gut symptoms (e.g. B12 and folate deficiency impacts stomach acid production.)
★ The stress and anxiety that can come with food restriction can negatively impact digestive function & worsen gut symptoms.
★ Many low calorie or ‘healthy’ swaps contain artificial sweeteners which may upset the stomach. They also may comprise of ingredients such as puffed rice, corn thins, chewing gum or carbonated beverages which can cause bloating and excess air in the GIT.
WHERE TO FROM HERE?
Work with your trusted healthcare practitioners to understand the root cause of your symptoms. A qualified Naturopath can help so much here! GI symptoms can be a message from the body that something else is going on that needs to be investigated. Unless you have a genuine allergy, the answer usually isn’t going to be cutting out food groups. Even the low FODMAP diet is only designed to be followed for a maximum of 2-6 weeks.
GI symptoms and/or complicated relationships with food shouldn’t be stigmatised, or be attached to any negative feelings. They deserve to be met with compassion and understanding, and no judgement.
Prioritise self-compassion on this journey of healing your gut & mindset around food. Healing isn’t linear and it’s natural for ups and downs to occur.
Build a support network and lean on loved ones. You don’t have to navigate health challenges alone.
It is possible to work toward a future where food is a source of nourishment and joy again!
