Ways to Eat to Help with Digestive Issues

Many of my nutrition clients’ most prevalent issues are bloating and discomfort, particularly after meals. This comes as no surprise as approximately 60 to 70 million Americans suffer from digestive diseases, according to the American Gastroenterological Association (AGA). This includes conditions such as acid reflux, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).

Digestive discomfort often stems from a compromised gut, generally consisting of an impaired gut lining and an overgrowth of pathogenic bacteria and fungi. This leads to complications in effectively breaking down food, like bloating, belly discomfort, and acid reflux, to name a few, which can be unpleasant and disruptive.

There are several reasons the gut becomes compromised. Prolonged periods of increased stress levels, medications, and a poor diet are just a few ways that have all been linked to weakening the gut lining and contributing to an overgrowth of pathogens.

To support gut health and alleviate digestive issues, here are a few dietary suggestions I recommend that might help:

Bone Broth

Bone broth is an excellent addition to your diet for soothing the gastrointestinal (GI) tract and reducing inflammation. Rich in collagen, amino acids, and other nutrients, bone broth helps to heal and strengthen the gut lining. When there are holes in the gut lining, commonly referred to as “leaky gut,” toxins and undigested foods can enter the system, which has been linked to illnesses like auto-immune conditions and even skin and food allergies. There are several ways the gut lining can become permeable. Stress, medications, and poor diet have been traced back to a leaky gut and an overgrowth of pathogenic bacteria and fungi. The good news is that there are foods, like bone broth, that can help strengthen the integrity of the gut lining.

You can enjoy bone broth in various ways: sip it throughout the day, use it as a base in soups or for cooking rice or veggies, or incorporate it into smoothies if you choose a mild chicken broth.

Cooked Foods and Soups

Opting for cooked and blended foods, particularly soups, can significantly ease bloating and digestive discomfort. Cooking and blending foods make them more accessible for the gut to digest, which can be particularly helpful when dealing with a sensitive digestive system. I recommend using bone broth as a base for these soups, as it improves flavor, contributes to gut healing, and adds nutrients and protein.

Blended soups are my favorite way to incorporate bone broth. I call them “predigested,” meaning they’re cooked and blended, making them much easier for the gut to digest. Incorporating blended soups and bone broth helps ease bloating and digestive discomfort and is a great go-to for getting the gut back on track after holidays, vacations, or a gut reset. Check out my favorite blended soup recipe, Pumpkin Ginger Soup, at the end of the post!

Supplements

Incorporating digestive enzymes into your routine can be particularly beneficial. These enzymes assist in breaking down food into smaller, more easily absorbed nutrients. As we age, the production of these enzymes naturally declines, and factors such as stress, medications, and an imbalanced diet can further diminish their effectiveness. By supplementing with digestive enzymes with each meal, you can provide additional support to your digestive system, enhancing nutrient absorption and reducing bloating.

There are also some great food-as-medicine alternatives to taking supplements that support digestion. Fermented foods like sauerkraut and kimchi can help break down foods, while also helping to populate the digestive system with beneficial bacteria. Bone broth has also been cited for helping boost digestive enzymes. Other natural foods like papaya and pineapple can aid in digestion as well.

Avoid Trigger Foods

When compromised, the gut may struggle to process certain foods efficiently. To aid in recovery, it’s beneficial to temporarily avoid foods that are harder for the gut to digest, like raw fruits and vegetables, nuts, seeds, beans, dairy, and grains, to mention a few. These foods, while nutritious, can be more challenging for a weakened digestive system to handle. Sometimes, it can be helpful to incorporate an elimination and reintroduction diet, like the GAPS Diet (Gut and Psychology Syndrome), in order to fully heal the gut and then reintroduce these harder-to-digest foods at a later date when the gut is better prepared to digest.

The GAPS Diet is a gut healing protocol that eliminates harder-to-digest foods while emphasizing nourishing foods to help heal the gut lining and restore the microbiome. During the initial stages, the Diet emphasizes lots of bone broth, cooked meats, and a few easier-to-digest cooked veggies, soups, and animal fats. As the gut begins to heal, you can gradually reintroduce the restricted food items.

In addition to avoiding trigger foods, steer clear of alcohol, processed foods, and sugar, as these can exacerbate gut issues and contribute to bloating and belly discomfort. Once your gut health improves, you can gradually reintroduce these foods in moderation, if you choose to, and monitor how your body responds. The good news is that the gut is resilient and can handle moderation in your diet, as long as the majority of the time healthier foods are consumed.

Following these guidelines can support your gut health and reduce bloating and discomfort. Remember, each individual’s digestive system is like a thumbprint; it is completely unique to you, so it may take some time to identify the most effective strategies for you.

Below is my favorite Pumpkin Ginger Soup recipe, the perfect transition to fall, cozy soup recipe. Here, I used a giant “Cinderella Pumpkin” I picked up from my local farm, but you can use any pumpkin of your choice. You could also use a box or canned pumpkin, although using fresh and roasting in the oven will yield the most flavor. Blended soups are the perfect recipe to help reduce bloating discomfort as they’re predigested, meaning cooked and blended together, making it much easier for the gut to digest. They are great for a snack or to serve alongside your main course. Enjoy!

Pumpkin Ginger Soup

• 2TBS ghee or grass-fed butter
• 2C cooked pumpkin (I used a “Cinderella Pumpkin” or Rouge Vif d’Étampes, but you can substitute your favorite whole pumpkin)
• 1 sweet potato, chopped
• 1 red onion, chopped
• 3 cloves garlic, chopped
• 2 carrots, chopped
• 4-6C chicken broth
• 1TBS ginger, chopped
• 1TBS sea salt
• 1/2tsp black pepper
• 1/4tsp cinnamon
• 1/2tsp nutmeg
• 1/2tsp paprika

To roast the pumpkin:

1. Preheat oven to 375*F.
2. Cook pumpkin by cutting into pieces (remove any seeds) and placing face down in a baking dish with 2-3 inches of water.
3. Roast for about 20 minutes until soft and tender.
4. Remove pumpkin from oven and allow to cool. Then using a knife, trim away the outer edges discarding the skin.

To make the soup:

1. In a large pot, heat ghee until melted, then add potato, onion, garlic, and carrots. Saute for about 3-5 minutes until veggies begin to sweat.
2. Add spices and mix well then add pumpkin and broth until liquid reaches about 2 inches from top of pot.
3. Bring to a boil, then reduce to simmer until veggies are soft (about 20 minutes), stirring occasionally.
4. Once veggies are soft, allow soup to slightly cool then blend with an immersion blender until smooth and creamy.
5. Serve garnished with pumpkin seeds and a drizzle of oil. Enjoy!

To make the pumpkin seed topping:

1. Scoop out the seeds from inside the pumpkin and rinse well, removing most of the fibrous material.
2. Pat seeds dry with a towel and scatter on a baking sheet lined with parchment paper.
3. Coat with olive oil and seasonings of choice (I used Redmond Real Salt Natural Seasoning, chili powder, red pepper flakes, and sea salt).
4. Place in oven at 375*F for about 12 minutes, stirring occasionally to avoid burning.
5. Remove from oven and allow to cool slightly. Then, enjoy it as a delicious snack or use it as a soup topping!

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