The Party In Our Belly; Identifying Digestive Imbalance Triggers

I am presently going through a somewhat unexpected set of changes in my life regarding my diet.

The reason I am sharing this personal detail is after only two weeks of implementing a few (hard) tweaks in my diet and lifestyle, the change in my lower belly has been almost immediate. What I thought was periodic digestion discomfort and lifestyle-related weight gain in my lower belly, was inflammation and bloat because of several nagging culprits I refused to acknowledge until now.

There is a lot to unpack here, but for those of you who might unknowingly be experiencing similar denials, here are some tidbits I’ve learned that you might find helpful. 

Imagine your digestive system is a bustling party…
You’ve invited a bunch of yummy guests (food) to join the celebration. Our digestive enzymes are the hardworking party hosts, breaking down our food into smaller, more manageable pieces so everyone can have fun.

When you start experiencing unsettling gut symptoms, it’s like a party gone wrong:
    • Too Many Guests: When we invite large amounts of heavy or high-fat foods, our system gets overwhelmed.
    • Uninvited Guests: For many of us with intolerances, like dairy or gluten, it gets harder and harder to process, sending our system into a form of anxiety.
    • Party Crashers (Bacteria):  An imbalance of gut bacteria can disrupt the party. Bad bacteria can take over, leading to inflammation and digestive issues.   

Chilling out…
Like our patience for wild parties tends to diminish as we get older, our digestive system slows down and can get persnickety. What never used to be an intolerance, is suddenly a bothersome nuisance. The key is doing the research and figuring out your triggers–which is what I have been doing these last two weeks.

While I am a fairly “healthy” eater, I recently discovered that I have a number of unhappy guest-related triggers I need to be a lot more cautious about:

Dairy: As we get older, our ability to digest dairy decreases, because our intestines make less of the enzyme (lactase) that processes lactose, a type of sugar present in milk and dairy products. As a result, we have more lactose sitting in the digestive tract, which can cause stomach bloating, inflammation, and diarrhea.

While lactose malabsorption is common, not everyone who has it experiences symptoms. Some people can tolerate small amounts of lactose without any issues. However, for those who are more sensitive, consuming dairy products can lead to digestive symptoms like bloating, gas, diarrhea, and abdominal pain.

Sugar: Refined sugar and processed food kill good bacteria and feed bad bacteria in our gut, leading to bloating and gut inflammation.

Dark Chocolate (sad face): While dark chocolate is generally considered a healthy treat, it’s rich in fat. Depending on how persnickety your digestive track is, it can be challenging to digest, especially in large quantities (guilty!).

Eating too fast: Eating too quickly can overload our digestive system, because it prevents our body from producing enough digestive enzymes to break down the food adequately, leading to indigestion and discomfort. Eating quickly makes it harder to recognize fullness cues, leading to overeating and weight gain (Guilty again!).

Carbonated water: I resisted this one long and hard. Really? It was my trusty decadence at night. Unfortunately, the carbonation and acidity can irritate our stomach lining, leading to bloating, gas, and heartburn. (Grrr)

The good news…Being away from Mojo for two weeks was yet another reason my system was irritated with me. I was eating as if I had 4 times a week Mojo classes, but I was simply walking to our next meal (At least, it felt that way).

Here’s why exercise, like Mojo, is key to preserving our digestive health:  

    • Improved Gut Motility: Exercise stimulates the muscles in your digestive tract, promoting better peristalsis, the rhythmic contractions that move food through your intestines. This helps prevent constipation and bloating.   

    • Enhanced Blood Flow: Physical activity increases blood flow to the digestive organs, including the intestines. This improved circulation helps deliver essential nutrients to the gut lining and aids in waste removal.

    • Reduced Stress: Exercise is a powerful stress reliever. Stress can negatively impact gut health by disrupting the gut-brain axis. Regular physical activity can help reduce stress hormones, promoting a healthier gut environment.   

    • Positive Impact on Gut Microbiome: Exercise has been shown to positively influence the composition of gut bacteria. It can increase the diversity of beneficial bacteria, which play a crucial role in digestion, nutrient absorption, and immune function.   

“I wanted to say how much your newsletter the other day resonated with me (about eating more mindfully for gut health). I am ALWAYS ALWAYS ALWAYS the last person to finish my meal. It is particularly painful in restaurants in the US (She’s French), because the waitstaff always comes up and removes the empty plates in front of the diners who have finished their meals. I am often the only person with a plate! Indeed, waiters have offered the dessert menu to my fellow diners as I finish my main meal. Tony has taken to leaving one bite of food on his plate, or just holding his fork to ward off staff wishing to take his plate away. It is embarrassing and a touch annoying.

We actually took this pix on purpose at this point in the meal because this is what happens to me all.the.time. Lol!  We all had a jolly good laugh. (Kinda)”

To anyone who had ever apologized for eating slower, Don’t!  Eating slowly is one of your superpowers. In fact, it’s a skill I hope to master in 2025.