It looks like a simple way to become healthier: replace soda with sparkling water, home-cooked meals with home-cooked fries, and broccoli with fries.
But the truth is that some people don’t always feel better straight away after making the move to a healthy diet.
When you stop eating a lot of sugary and fatty meals, your body takes some time to adjust. Some folks move without any problems.
Others have to deal with frequent trips to the restroom and loose stools.
If this happens to you, you may become puzzled. After all, after making dietary changes, weren’t you meant to feel better?
Usually, the response is in the affirmative. However, there may be some intestinal setbacks on the path to fully benefiting from a balanced diet.
Three Reasons a Healthful Diet Could Lead to Digestive Problems
The first step in treating this frequent health issue is understanding the possible causes of stomach pain. You may not be feeling comfortable with your new and improved diet for the following three reasons:
1. Changes in diet can affect the gut microbiome
The microbiome is a complex ecosystem made up of billions of microorganisms that reside in your digestive tract. Your food has an impact on your microbiota as well.
It’s critical to keep in mind that the gut microbiota changes gradually. It happens gradually. A period of adaptation occurs in your gut ecology when you make a diet change.
During this shift, your body may experience symptoms like diarrhea as a new balance of microbes settles in.
As you continue to give your body nourishing nutrients, these symptoms ought to go away over time.
This alteration reflects the body’s innate reaction to dietary modifications. It demonstrates the necessity of perseverance and patience when pursuing a healthy way of life.
Foods we eat have a significant impact. They have the power to affect the development of specific bacterial strains, improving intestinal health.
Foods with fermentation are one example. They have a lot of probiotics, which are good for the stomach.
Sauerkraut and kefir are excellent examples. They increase the number of Lactobacilli, which are beneficial bacteria. These microorganisms boost immunity and facilitate digestion.
Onions and garlic also contain prebiotics.
Beneficial gut bacteria are fed and supported in their growth by prebiotics. These meals can aid in the reduction of harmful bacteria in the gut by promoting the growth of Bifidobacteria.
Long-term benefits from this may include increased levels of beneficial intestinal flora. But, when your gut bacteria shift, you may experience diarrhea and other digestive pain when you first change your diet.
2. Increased fiber intake can cause temporary digestive upset
A balanced diet must include enough of fiber. It enhances fullness and promotes healthy digestion.
The drawback of increasing your fiber intake is that it may change your bowel motions or result in gas, bloating, or cramps, especially with regard to the insoluble fiber contained in whole grains.
It may therefore take some time for your stomach to become used to eating extra fiber, even if it is fantastic—and even necessary—for your health.
Using a tool such as MyFitnessPal, you may track how much fiber you consume each day.
The goal is to raise it by 5 grams every day until you reach the recommended daily intake of 25 grams for women and 38 grams for men.
3. Increased water intake can affect bowel movements
It’s common advice to increase your water intake when eating a healthier diet.
Drinking enough water is essential for good health. However, increasing your water consumption too rapidly may cause you to have bowel motions more frequently.
Drinking too much water can hasten the passage of food through your digestive system, which can cause loose stools. It’s similar to speeding up your digestion, something your stomach may not be accustomed to.
Less Common Triggers for Stomach Issues
To identify the cause of your stomach pain if symptoms are ongoing, think about doing an elimination or FODMAP diet.
A class of carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) can be challenging to break down.
Fruits, vegetables, and grains are just a few of the healthful foods that are high in FODMAPs.
To have a balanced diet, these foods are necessary. Unfortunately, especially for those who are sensitive to FODMAPs, taking them in large quantities can result in severe gastrointestinal distress.
The good news is that this is a concern for only roughly 10% of the population.
You should consult your healthcare practitioner if you think about taking this course of action.
Tips for Creating a Healthy Diet
It is not a good idea to give up on leading a healthy lifestyle due to transient stomach problems. Fortunately, you can track what you eat to see if you can identify the problem with the use of apps like MyFitnessPal’s 7-Day Gut Health Nutrition Plan.
Dr. Nicola Guess, a nutrition expert and scientific advisor for MyFitnessPal, offers the following advice if you are suffering diarrhea:
- Stay hydrated
- Avoid sports or energy drinks
- Track your fiber intake, and don’t go overboard
- Avoid alcohol and caffeine
- Check your food ingredients lists for polyols, which are sweeteners that can cause diarrhea (common examples include sorbitol, xylitol, and mannitol)
- Be kind to yourself
When you begin a new diet, diarrhea could put a dent in your excitement. However, it frequently stands in the way of becoming healthier.
It is normal for there to be some discomfort during this shift as the body frequently requires time to adjust to new dietary habits.
You can get over these obstacles, though, if you are persistent and approach dietary adjustments with awareness. Additionally, adopting healthy eating habits will have long-term benefits for you.
See a doctor if these digestive problems don’t go away or significantly lower your quality of life. Recall that maintaining your health is a marathon, not a sprint.
You can reach the finish line of wellness with resilience and a satisfied stomach by making small adjustments.
