“The gut microbiome can have dramatic effects on mind and mood,” says integrative nutritionist Kathie Swift, MS, RDN, LDN. But once you’ve identified and eliminated trigger foods, an array of healing foods may help keep symptoms in check and support a more resilient gut over time.Īn added bonus: These beneficial foods also support a more resilient mind. You may even notice yourself dreading eating. If you’ve experienced a period of gut distress, your body may begin to associate food with discomfort. Giving up these foods can make people feel so much better that it’s worth the sacrifice. These are more likely to cause long-term trouble for those who can’t tolerate them. The exceptions, she says, are common allergens, such as gluten, dairy, and eggs. “Instead, it is a therapeutic trial to see if changing your diet makes you feel better, to allow the gut to heal, and to give you diagnostics.” “I do not see these protocols as lifelong ways of eating,” says clinical nutritionist Liz Lipski, PhD, author of Digestive Wellness. “That is what makes an elimination diet so valuable.”Įlimination diets often relieve symptoms, but most are not meant to last forever. “So many different foods trigger people, and there is so much confusion over what gives them digestive distress,” says Hilary Boynton, coauthor of The Heal Your Gut Cookbook. This will likely include an elimination diet. A healthcare practitioner literate in GI issues can help you identify the root causes of your distress and map out the first phase of your healing process. If you regularly experience bloating, reflux, stomach pain, or bowel irregularity, your gut likely does need some care. Whether you suffer from ulcers, acid reflux, leaky gut, or irritable bowel syndrome (IBS) - or routinely encounter some undiagnosed gut distress - you can choose foods that promote healing, fortify digestive health, and support the entire gastrointestinal (GI) ecosystem. Here’s the good news: Food is not the enemy when digestive issues arise, even though it can feel that way. But all this attention to exclusion leaves a couple of key questions unanswered: What cana person eat during rough digestive times? And do certain foods help resolve issues while building gut health and resilience? When your digestive system is acting up, identifying and avoiding problem foods is often a vital first step to relief.
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