Stomach aches may be attributed to a number of factors, most commonly indigestion, gas, inflammation, constipation or diarrhea. However, stomach aches also may be the result of a bacterial or viral infection as well as inflammation from stomach ulcers, irritable bowel syndrome or a symptom of a serious medical concern. Consult with a physician immediately if you are experiencing unusual or ongoing stomach pains. In addition to possible prescribed treatments, dietary and lifestyle changes may assist in relieving stomach upsets for a healthy digestive system.
Step 1
Reduce intake of foods high in refined, processed sugars. These foods can cause a buildup of gas in the stomach if the body is unable to properly digest and absorb the sugars. Refined sugars are added to many foods during processing, including candy, chocolate bars, packaged granola bars, chips and cookies.
Step 2
Reduce intake of carbohydrates that contain naturally occurring sugars. The most common sugars that lead to carbohydrate malabsorption in the digestive tract include raffinose, lactose and fructose. Raffinose is a complex sugar found in most legumes including beans and lentils, as well as cruciferous vegetables such as broccoli, cauliflower and cabbage. Lactose is a naturally occurring sugar found in milk and other dairy products, while fructose is present in fruits and some vegetables such as artichokes and onions. While these foods are rich in essential nutrients such as fiber, protein and vitamins and minerals, reducing them in the diet can alleviate stomach discomfort from poor breakdown of sugars.
Step 3
Eat a diet that is lower in fat. Foods that are high in fat are more difficult to digest and remain in the stomach for a longer period. This decreases transit time and efficiency of digestive processes leading to constipation, indigestion, cramping in addition to lethargy and fatigue. Eliminate from your diet foods high in saturated fats such as fatty cuts of meat, fried and battered foods and candy bars.
Step 4
Increase physical activity, which can help decrease excess gas buildup and bloating that leads to stomach discomfort and flatulence. Take a short walk after a meal, for example. A regular physical activity regimen of light physical activity, such as walking, biking or yoga should become part of your lifestyle, as well. Exercise also can decrease stress, which exacerbates conditions such as irritable bowel syndrome.
Step 5
Drink plenty of fluids. Fluids, such as water, herbal teas and clear-based broths prevent dehydration and help your digestion. Fluids aid in moving foods through the digestive tract for elimination to prevent toxic waste buildup. Drink approximately eight to 10 cups of water daily or more depending on your individual needs.
Tips and Warnings
- Always consult with a physician to determine cause and appropriate treatment for stomach aches.
- Avoid taking any supplements or herbal medications without medical consultation first.
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