Have you been told you have a food intolerance? maybe gluten or dairy? Time and time again food intolerances are given as the reason for why you get bloated, gassy, stomach cramps, diarrohea, urgency, constipation, brain fog etc. I often have clients coming to me who have given up whole food groups thinking that they have a food allergy or intolerance and can’t eat these foods anymore. It may improve things a bit by cutting out these foods but it is not giving you complete freedom of symptoms and you still get random gut problems, but what if your “food intolerance” is actually the symptom of low stomach acid! I see this far more frequently than I see true allergies and intolerances, especially in women over 40.
How is Your Stomach Acid?
When we eat, we chew using (hopefully) a mouthful of teeth, swallow, the food descends into a bag of acid. The stomach should be pre-fired up with hydrochloric acid which is one of the strongest acids known to man! The acid effects the bonds holding food molecules breaking them apart rendering them into simpler structures ready for digestion in the small intestine. If this chain of events is weakened or disrupted digestion is hindered and food remains in the stomach for longer leading to bloating and fermentation (gas). This can be the cause of excessive burping, acid reflux and indigestion which will often end up with a doctor prescribing antacids yet this could be the exact opposite of what is needed.
When acid production is good, food is mixed into an acid loaded mushy mess (chyme) in the stomach and after a time, squirted into the small intestine. The change of pH in the small intestine then triggers a further delivery of digestive enzymes to be added to the mix to break down fats, carbohydrates and proteins ready for digestion and absorption. The majority of nutrients are absorbed in the small intestine leaving water and waste matter to continue on its journey through to next stage; the colon where most of the water is resorbed leaving behind the undigestible fibres and waste which is moulded into sausage shaped lumps ready for expulsion.
This is why it can help to describe “North to South” digestion. Every part of the journey starting North at your brain, continuing south to the very “last stop” is all designed so perfectly but often our stress, diet and lifestyle choices get in the way.
Hypochlorydia
Now consider if this could be you…a stomach not producing enough acid known as hypochlorydia is more common than you would think. Hypochlorydia can occur when there has been a period of illness, after an infection requiring medication including PPI drugs that inhibit acid production such as Omeprazole, but this is also very common during perimenopause and menopause. The loss of oestrogen and fluctuating hormones can play havoc with our digestive system! Hormones are powerful and have far-reaching effects including the gut and how we digest food.
In a state of low stomach acid food is unable to be effectively broken down properly resulting in a heavy feeling in the stomach (just under the ribs/bra-line). Undigested food sits there “like a stone” and can leave you with a distended stomach which feels very uncomfortable. This is often how my clients describe the feeling after eating a meal “like a stone” often sitting in the middle, under the bra line or ribs.
Food Intolerances
A food intolerance such as lactose intolerance means you have an inability to break down lactose (the sugar naturally occuring in dairy products). The intolerance is a symptom of the lack or insufficiency of an enzyme. This is where people can get confused and begin restricting their diet by cutting out “gluten” or “dairy” but it is rarely the foods that are the problem. By supporting your body to create digestive enzymes these foods can be included in a healthy, balanced diet without any problem.
I have worked with people who have restricted their diets so severely that they are in a terrible state and require a long term, slow and careful approach to restoring their digestive health which is possible but you don’t want to get there in the first place. Sadly, people are misdirected to follow a longterm low fibre diet or “low residue” diet to fix the problem but this is not going to help fix anything, not in the longterm.
Fix Your Digestion
This is why the first step I take when assessing a client’s digestion is to ask about their eating habits. Do you eat on the go or in a rush? Or do you spend time prepping meals, sitting down at a table, and chewing each mouthful carefully? Honestly, do you sit down when you eat? For most of us, grabbing a mouthful between talking, emptying the dishwasher, and replying to messages is common.
These critical anticipation and initiation steps are essential for proper digestion. They can be incredibly effective when we take the time to implement them. In our fast-paced lives, we have forgotten how to eat properly. Mealtimes where we sit and engage with our food are often reserved for weekends or the occasional evening.
It is vital to anticipate mealtimes. Think about your food, prepare it, and engage your senses. The sight, smell, and touch of food increase stomach acid production and digestive enzymes. This prepares your stomach for the food. Additionally, these senses send messages from the brain to your stomach, initiating acids and enzymes to help digest your food.
1, 2, 3, Digest!
Try these simple steps and see if it makes a difference to how you feel.
- Anticipate! Spend time chopping, prepping and laying your food out ready to eat
- Use your eyes, nose, touch, taste to engage all of your senses as you begin to eat
- Sit down. Chew each mouthful 20-30 times before swallowing.
I do wonder if suspected food intolerances would halve if we simply sat down, engaged with our food and ate properly chewing each mouthful carefully. I am sure they would. In fact, I would go so far as to say that I have had a lot of happy clients who have managed to get back to including all of the food they once used to enjoy after a few tweaks to how they eat and potential trigger foods*
Eating properly is becoming a lost art. We have literally forgotten how to recognise hunger and prepare ourselves for food anymore, we have forgotten how to eat!
Digging deeper
If you feel bloated, uncomfortable, and gassy after eating, try my simple 1-2-3 steps. However, if food continues to leave you uncomfortable, or if you experience urgency, constipation, or specific food triggers, consider booking a discovery call. These symptoms are often easily resolved with a few dietary tweaks, and you may need digestive support using enzymes. Either way, let’s chat and discuss your unique situation. We have many factors to consider, including symptoms, stress, sleep, hormones, diet, lifestyle, and medication.
Functional Testing
Food intolerance testing
Food intolerance testing can help identify specific dietary triggers. However, the aim of finding the root cause lies in your digestive enzyme production and gut microbial balance. Therefore, this testing should be done after improving digestive sufficiency and gut health. This is why I never recommend food intolerance testing at the outset. It can be a complete waste of money. All you will receive is a long list of foods to avoid, leading to a restrictive diet. Ultimately, this could leave you worse off with deficiencies.
Digestive enzyme support
As we get older we sometimes have a reduced digestive enzyme production. This can be due to an inability to make enough enzymes from a specific nutrient deficiency or a larger need for them in some cases to help you digest and absorb nutrients. Symptoms you might need digestive enzyme support can be bloating, distention, constipation and flatulence.
Stool Testing
If you have been going in circles with these symptoms for years, it’s time to discuss stool testing. The Comprehensive Digestive Stool Analysis (CDSA) is the best way to understand what is happening in your gut. It provides answers regarding bacterial overgrowth and the lack of beneficial bacteria. Additionally, it assesses yeast overgrowth, digestive enzyme capacity, inflammation, and fat absorption. It also evaluates how you digest carbohydrates and proteins while checking for pathogens and parasites. This is why it is called “comprehensive!” It doesn’t miss anything and gives us essential information. With this data, we can create a bespoke, targeted plan for resolution once and for all!
Book your FREE call with me today or check out my services.
I hope you found this helpful. Please let me know how you get on and if I can be of any help.
Evie (gut geek).
*trigger foods: a specific food that purportedly triggers a series of symptoms
Evie Nutrition
Nutritional Therapist Gut Health Specialist – Discover My Heathly Eating Services
Disclaimer
The information in this blog is provided solely for informational purposes. It is not intended to be medical advice. Therefore, you should not rely on the content without first seeking professional advice. Professional guidance should be obtained before taking or refraining from any action based on this blog’s contents. It is important to consult privately with Evie Whitehead, a registered and qualified Nutritional Therapist (dipION, mBANT, CNHC). Evie Whitehead disclaims all liability and responsibility arising from any reliance on the content.