How to normalize bowel function after diet changes: effective methods and tips

The intestine is an organ on which depends not only health, but also quality of life.And although it is able to digest almost any food, sudden changes in diet can cause very unpleasant manifestations - for example, constipation or diarrhea, abdominal pain, bloating.In this article we will tell you how diet affects the digestive system, what symptoms can be suspected of gastrointestinal problems and how to prevent them in time.

How does diet affect gut health?

Your gut will function normally if you "feed" it properly. Your diet needs to be balanced in protein, fat and carbohydrates, and this is an indisputable fact.

Proteins (proteins) - building material, they are necessary for rebuilding the cells of the digestive system, especially when they are damaged by infection or inflammation. Proteins are also involved in the formation of enzymes, hormones, antibodies and many other essential substances.

Carbohydrates are a source of energy for the body and a stimulator of intestinal motility. But this is only true for some carbohydrates - for example, dietary fiber (fiber).

Useful effects of dietary fiber:

• Stimulate intestinal motility and improve intestinal peristalsis;
• facilitating defecation;
• preventing or eliminating constipation;
• Prolonged feeling of satiety;
• stabilizing blood sugar levels (soluble fibre 'does' this).

In addition, fiber is indispensable for improving digestion because it is an excellent prebiotic - food for the beneficial bacteria living in the large intestine. They break down complex polysaccharides and thus obtain the necessary nutrients without which their growth and reproduction would be impossible.

Dietary fiber helps to balance the gut microflora, boosting the health of the digestive system as well as the immune system.

Fats are also necessary for the gut - they are involved in the formation of cell membranes and improve the barrier function of the digestive tract. Polyunsaturated fatty acids (PUFA) have anti-inflammatory properties and help fight inflammation in the gut. They can be helpful in severe conditions such as Crohn's disease or non-specific ulcerative colitis.

In addition, without fatty foods in the intestines fat-soluble vitamins - A, E, D, K - will not be assimilated, and these are simply vital for the body and especially - the immune system.

But despite the benefits of a balanced diet, we must remember that the gastrointestinal tract "gets used to" certain foods. And if you feed it kebab for a long time, and then suddenly switch to bran - the intestines won't like it. Introduce protein into the diet should also be careful, especially after fatty-carbohydrate foods - the result is likely to be constipation. And vice versa - after fatty food can cause diarrhea. That's why doctors always remember that changing your diet should be done gradually.

Good nutrition for gut health

There are many nutritional tips described on the internet for normalizing the gastrointestinal tract. Of these we can highlight the most important ones:

• Eat healthy foods and do not forget fiber;
• try not to interrupt your diet and don't change your diet abruptly (digestion may suffer after such a change and it will take a long time to restore it)
• Drink plenty of fluids;
• be physically active;
• remember about probiotics and prebiotics;
• know the main symptoms of gastrointestinal problems and consult a doctor if they occur.

Products to normalize bowel function

To keep your intestines working like clockwork, without unpleasant sensations or 'surprises', your diet must include sources of

• fiber - vegetables and fruits (broccoli, spinach, carrots, apples, pears, berries and others), legumes (beans, chickpeas, lentils), whole grain products (oatmeal, brown rice, whole grain bread), oat bran;
• healthy fats (including omega-3 fatty acids) - salmon, tuna, sardines, mackerel and other oily fish, vegetable oils - e.g. olive and flaxseed oil, avocado, nuts. Important! linseed oil has many contraindications, including some gastrointestinal diseases, including gastric ulcers, as well as pancreatitis, acute cholecystitis, hormonal imbalance etc...;
• protein - favor white meat and vegetable proteins (e.g. legumes, soy) and limit red meat
• Probiotics - fermented dairy products (e.g. yogurt, kefir) and fermented foods (e.g. sauerkraut, kimchi). Probiotics contain beneficial lactic acid bacteria that restore and maintain the balance of gut microflora;
• Prebiotics - garlic, onions, bananas, asparagus, artichokes. Prebiotics are a "substrate" for bacteria in the large intestine, a source of nutrients.

Ginger (stimulates enzyme production) and peppermint (relieves spasms, "soothes" the intestines) also improve digestion. Note: ginger is contraindicated in gastritis, peptic ulcers, colitis, heart arrhythmia and other diseases, as well as at the end of pregnancy and during breastfeeding.

But even with useful products, it is important not to overdo it, and this is especially true of insoluble fiber. They should be introduced into the diet slowly, in small portions - and remember that at first they can cause bloating, abdominal pain and increased defecation.

Diet

Gastroenterologists constantly debate what the diet should be and discuss the benefits/harms of 'snacking'. But still most of them recommend to eat 3-5 times a day: in case of insulin resistance it is better to avoid snacking, but in case of gallbladder problems or physiologic hypoglycemia, a fractional diet is best.

The main thing is to try to eat at the same time and at least 3 times a day.

The role of water in digestion

Without fluids, normal digestion is impossible. For example, saliva, which causes food to break down in the mouth, contains 98% water. Enzymes in the digestive tract also need enough fluids to function properly.

If there is a lack of water in the body, the feces become more dense, their movement through the intestines slows down and constipation occurs.

But even if a person doesn't like drinking plain water, don't despair. It can be replaced with compotes, juices, herbal teas. In addition, there are a number of fruits and vegetables that are particularly rich in liquid. These are melons (which is why you should not eat them at night), pumpkins, oranges, cucumbers.

Physical activity and the gut

Physical activity is an excellent way to normalize intestinal peristalsis, especially if you are prone to constipation. After all, the digestive tract is also made up of muscles, and when you move, they start 'working' like other muscles.

Walking, jogging, jogging, swimming, yoga and regular gymnastics are useful for restoring bowel movements. These exercises will not affect other systems - especially the respiratory and cardiovascular systems.

How to improve bowel function after a change in diet?

A change in diet can affect both the peristalsis of the gut and the composition of its microbiota. It takes time for the digestive system to adapt to a change in diet, and during this period it is very important to maintain its health and certainly not aggravate it with harmful products.

What NOT to eat and drink when restoring bowel function:

• fast food;
• fatty meat;
• French fries;
• confectionery with lots of oil/fat;
• candy and sweets;
• non-diet desserts;
• sugary carbonated drinks.

You should also forget spicy food for a while, as it irritates the mucous membranes of the stomach and intestines. With hot sauces (chilli, Tabasco) and spicy condiments (jalapeño, cayenne pepper) you should wait until the digestive tract is back to normal.

Some products useful in restoring gastrointestinal tract activity can be harmful if consumed in large quantities. This is due to their ability to increase gas formation and cause pain (colic, friction) in the abdomen. Such products include:

• beans and peas;
• onions and garlic;
• cabbage (white cabbage, cauliflower, broccoli, Brussels sprouts).

Dairy products can cause abdominal discomfort and diarrhea in people with sensitive digestion and lactose intolerance (this can occur or increase with age). In this case, do not load the digestive tract with milk, cream, cheese or ice cream. Such products should be introduced gradually, in small quantities and preferably skimmed.

Products containing gluten (bread and wheat liver, pasta, some cereals) should be treated with caution, as the intestine can be particularly sensitive to gluten during the recovery period.

You should also limit raw vegetables and fruit, wholemeal bread and high-fiber cereal products. These are certainly very helpful for the body, but dietary fiber can over-stimulate intestinal peristalsis. And then you will need to consult your gastroenterologist to treat diarrhea.

But it's not only food that affects the condition of the intestines. Coffee, strong tea, energy drinks irritate the lining of the gastrointestinal tract and increase its motor activity. This leads to abdominal pain and stool disturbances.

How to restore microflora balance?

The microflora of the digestive tract can suffer after a sudden change in diet, poisoning (toxic food infection) or taking antibiotics. Products containing lactic acid bacteria - probiotics- will help restore the gut. The most "tasty" of their representatives - kefir and yogurt.

The gut microflora also needs to be 'fed', and this is where prebiotics come to the rescue. Available prebiotic foods are:

• onion;
• garlic
• leeks and asparagus;
• bananas, especially unripe bananas;
• apples;
• oatmeal and barley;
• pumpkin, beans and other legumes;
• yams.

But unfortunately, sometimes nutrition alone can't restore the gut microbiota, and the tummy continues to bother. In such a situation, you need to contact your family doctor or gastroenterologist, and the specialist will certainly choose the best therapy.

To improve the health of the digestive tract, 'pharmacy' probiotics containing lactobacilli, bifidobacteria or saccharomyces yeast can be used. If you are prone to constipation, effective prebiotics - lactulose and inulin - are used. And if you need to restore bowel function as soon as possible, your doctor may recommend synbiotics - these contain a combination of probiotics and prebiotics and 'kill two birds with one stone'.

How can I prevent diarrhea/constipation after changing my diet?

If the stool disturbance is caused by eating a high amount of fiber or fatty foods, simply limiting these foods is enough and over time the digestive tract will normalize. But if we talk about travelers' diarrhea - without medication you can't do without. These can be antibiotics (azithromycin, rifaximin) or anti-diarrheal drugs (loperamide).

With a sudden change in diet, not only may stool disturbances (diarrhea) occur, but also constipation. In this case, it is necessary to pay attention to the amount of protein in the diet (sometimes its "overdose" leads to decreased defecation) and to eat more carbohydrates in the form of fiber.

Constipation is often associated with insufficient water intake, because the less fluid that enters the digestive tract, the more compacted the faecal masses will be and the harder they will move through the intestines.

You also need to remember to be physically active and not lie on the couch if your bowels are suddenly working worse than usual.

If fiber, water and lifestyle changes don't help, doctors recommend using lactulose or inulin to stimulate peristalsis. But these remedies often cause excessive gas and abdominal pain, so they're not suitable for everyone.

In cases of intolerance or ineffectiveness of synthetic prebiotics, laxatives are suitable - for example, Dulcolax tablets. These contain bisacodyl, which at the same time softens the fecal masses and stimulates intestinal peristalsis. This medicine is intended for short-term use (rapid relief of constipation caused, for example, by a change in diet) and can even be prescribed for children (from the age of 4).

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Dulcolax 5 mg, 2 x 30 gastro-resistant tablets, Sanofi

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Dulcolax 10 mg, 6 suppositories, Sanofi

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The effectiveness of probiotics for constipation is currently only being researched.

When should a doctor be consulted?

A doctor should be consulted if constipation/diarrhea occurs for no apparent reason or if it is prolonged. Symptoms such as abdominal pain, persistent bloating/gas, changes in stool shape, mucus, undigested food particles, etc. should also be investigated.

Such symptoms may indicate a tumor (cancer) of the bowel. However, this disease is currently well treatable - with timely referral to a doctor, the prognosis for most patients is favorable.

The Liki24 team wishes you good health and perfect digestion!