If you have a delicate digestive system, you may have limits on the types of foods you can eat. To make better choices, begin by identifying which foods upset your system. From there, you can make healthy substitutions that can help you avoid the ill effects of certain foods. If you find no obvious pattern to your stomach upset, you should consult your doctor and take steps to rule out another condition such as a food-borne illness.
Identifying a Cause
The first thing you need to do is identify trigger foods. An essential step is keeping a food journal to track the foods you eat, noting any adverse reactions you experience. Some food allergens, such as gluten, occur in a wide variety of sources. Gluten is also found in many food additives, making identification of a precise cause more difficult. If you can find patterns to your gastrointestinal distress, you can then eliminate those foods and substitute healthy alternatives.
Other Symptoms
Coping with your delicate stomach involves ruling out other conditions that may be contributing to your health issue. When you experience stomach upset, take note of any other symptoms you may be feeling, such as cramping, fever or vomiting. Your reaction to certain foods may have nothing to do with the content of the food but rather be the result of a food-borne illness. The Centers for Disease Control estimates that 48 million people are sickened each year from any of the over 250 identified food-borne illnesses. If your gastrointestinal distress is accompanied by other symptoms, consult your doctor.
Substitutions
If you have ruled out illness, you can then find substitutions for the foods that cause you distress. If you are lactose intolerant, try soy or almond milk instead of dairy. Individuals with gluten sensitivities can still get whole grains in their diet with breads made from brown rice or quinoa flour instead of wheat. In addition, many foods include voluntary labeling for allergens like gluten, making choosing healthy options easier. Many restaurant chains provide nutritional information on their websites so you can see which foods to avoid.
Good Bacteria
You may also find it helpful to deal with your delicate stomach by taking probiotics. Probiotics are good bacteria that aid the body with digestion and immunity. They are found in many foods such as yogurt, kefir and health drinks. They are also sold as supplements you can take before eating trigger foods. They may offer you an opportunity to enjoy these foods even if your biology causes you distress.
References
- Celiac: Unsafe Gluten-Free Food List (Unsafe Ingredients)
- Centers for Disease Control and Prevention: Foodborne Illness
- Centers for Disease Control and Prevention: Estimates of Foodborne Illness in the United States
- Wheat Free: Wheat Free and Gluten Free Flours
- National Center for Complementary and Alternative Medicine: An Introduction to Probiotics
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