What Is (And Isn't) Normal With Digestion
Hi there all! Talking about digestion today and something that I firmly believe we need to know as we're learning to be more conscious and intuitive with our bodies. And that is knowing what is and also what isn't normal with digestion. Digestion is a hot topic right now and there's a lot of information out there talking about all things digestion that it can get a bit overwhelming. So take a deep breath and let's get to it!Digestion is the process of breaking down food into usable energy that begins in your mouth and ends in the production of a bowel movement. Yes, a bit graphic I know. But this is the reality and you can't have a conversation about digestion without talking about BMs.Let's get it out there.Poop. Ok, done.Digestion is influenced by your physical body and nutritional self, but also by your mental self believe it or not. When you're under a lot of mental (or physical) stress your digestive system takes a back seat. And in the same sense, when you're relaxed digestion is much more effective.So, the question now is...what is normal digestion? And when is something wrong?Though to go into every single scenario of what is and isn't normal with digestion would be a novel, there are a couple things I would like to help clear up for you as you're thinking of your own digestion. What I hope you'll get from this post is that some symptoms with digestion can be normal. But, it's the extremes that you may want looked into.
BLOATING
Ok, so bloating is what oftentimes comes up as a first symptom people talk about. Bloating is uncomfortable and can be debilitating if it's extreme. But, there is some amount of bloating that is normal. To say a person should NEVER be without bloat would be unachievable. The reality is that with certain foods, all of us may have some amount of bloating.That being said, if you feel so bloated to the point of it keeping you from being able to live a normal, comfortable life or where you can't eat anything without experiencing painful bloating, that is not normal. If that is the case, seeing a doctor and potentially even a nutritionist or dietitian who specializes in digestion is a good idea.There are certain foods that cause more bloat than others. For example, beans and legumes can produce more gas and therefore cause bloating for some people. Same goes for cruciferous vegetables. Dairy and wheat can cause some bloating for some people, though oftentimes people can experience less symptoms from sprouted wheat and goats milk products. Another large culprit of bloating is carbonated beverages so if you find yourself drinking a lot of either soda or carbonated beverages, maybe try decreasing your consumption and notice how you feel.So, if you find that you experiencing some bloating with eating, know that that is normal. One thing I recommend clients do is think through what they ate the hours prior and keep a log or mental note so that they can start to notice the potential culprit of the bloating. And, as with all things, there's no need to go to extremes of cutting out whole food groups unless there's a severe condition.
DIARRHEA
Diarrhea is when feces is expelled from the body frequently and in a liquid state. I think it's important to understand that it's not having one or even two very soft bowel movements per day, but it's frequent and runny. Sorry...this is graphic I know.Diarrhea with this definition is not a normal part of digestion. Diarrhea occurs when the digestive system dispels of waste faster than it should. Water, which is usually absorbed into the body, is eliminated along with the waste which is what makes it runny and hard to control at times.Normal bowel movements are soft, but not runny, and occur up to even 3 times per day. More than that would elicit potentially looking into, but also, everyone's normal is different.The problem with chronic diarrhea is that it can cause electrolyte imbalance from dehydration as well as nutrient depletion. It's a loving message your body is giving you that something is off and should be looked into.A few dietary reasons for diarrhea include too much fiber, coffee, fatty foods, spicy foods, dairy products for some, artificial sweeteners, and alcohol. But, stress and anxiety can be a reason for diarrhea as well as our brains are closely tied to our digestive systems.
CONSTIPATION
Since we already talked diarrhea, it's only warranted to talk on the other extreme of constipation. Constipation is hard bowel movements that are uncomfortable. It is oftentimes the result of something being off in the diet but can also be caused by stress (remember above, digestion is highly influenced by our mental health!).Foods that are more constipating are starchy vegetables and fruits like bananas, white rice, processed breads, and coffee if you're already more on the dehydrated side of things. A couple of other things to make note of on this subject are that any blood in stool or large amounts of fat are also not normal and should be brought up to your doctor. As well as, of course, vomiting is not a normal function of the body.
REFLUX
Reflux is when stomach acid makes it's way through the esophageal sphincter (aka the little gate that is between your esophagus and your stomach) and can feel like burning in your throat or even heartburn. Reflux is not a normal part of digestion and can actually, if left untreated, lead to esophageal cancer. I don't say this to scare you, but to make you aware that if you're experiencing repeated reflux you should consider seeing a primary care doc about it.Reflux can be the result of either too much acid in the stomach or not enough. We need stomach acid for many normal and healthy roles in our digestive system, but it's not a normal thing to have it leaving the stomach.Reflux can be the result of eating certain foods that are a more likely cause such as fatty foods, chocolate, coffee, and carbonated drinks. But it can also be the result of eating too quickly and eating in a stressful manner. All in all, if you struggle with any of the above and feel lost about how to go about dealing with and lessening these symptoms, I'd encourage you to first seek out help. Especially if you have a history of disordered eating, which can play a role in your digestive woes, finding someone who can walk alongside you in this process of healing is so helpful. You don't have to live with discomfort. But also, I'd encourage you to look past your diet and what you're eating and look to your lifestyle.Also, be wary of practitioners that want you to completely cut out food groups from your diet or those who suggest an elimination diet, which is the tendency of a lot of practitioners.Instead, start with the non-food related reasons for these conditions such as stress. Find ways to keep your stress at bay, take deep breaths around mealtimes and regularly throughout the day, move and exercise in a healthy non-stressful manner. Lifestyle plays so much more of a role in our health and digestive symptoms can oftentimes be a message to us that our bodies need some TLC in the form of self-care :)