Listen To What Your Gut Tells You


Our gut often gives us a hint when something is wrong.  Cramps and pain, feeling bloated, gassy, and constipated are signs that something is not right in our gastrointestinal tract.

What causes these uneasy feelings are due to various factors, and most are because we do not watch what we eat and how much we eat.


Food That Makes Us Feel Gassy Or Bloated


Gas or fluid that accumulates in the GI tract is often the cause of bloating or when bacteria in the large bowel finds it difficult to break down particular foods.

  1. Raw cruciferous vegetables like kale, cauliflower, broccoli, and cabbage. Try steaming these vegetables to soften the fibers making them easier to digest.
  2. Onions contain fructans, which even when consumed in a small amount may cause acid reflux and indigestion. Eating cooked onions may lessen digestive symptoms for some.
  3. Apples have higher fructose compared to other fruits. Our body can’t completely digest the sugar in the food we eat.  Some people also are unable to absorb the high fibers in apples.  Cooking apples can make it easier to break down.  Or better yet replace it with other fruits such as berries or bananas.
  4. Grains like oats, rice, and wheat are high in fiber which can cause or worsen digestive symptoms.
  5. Mushrooms are the type of fungi that can aggravate gastrointestinal symptoms. If you want to add flavor to your cooking, you can use broth or seaweed.
  6. Dairy products are high in lactose (sugar in milk). Mostly, women find it hard to digest milk sugar because most women stop producing enough amount of lactase past the ages of breastfeeding.


Foods That Can Make Us Constipated


Sedentary lifestyle and poor diet often result in constipation.

  1. Overeating junk food can bring about mayhem in our gastrointestinal tract.
  2. Unripe bananas cause you to have difficulty in moving your bowel because of too much starch it consists which is difficult to digest.
  3. White rice makes some people constipated because the husk, bran, and germ which contains the fiber and nutrients have been removed.
  4. Red meat takes longer to digest because it is high in fat and has stringy protein fibers.
  5. White bread and other products containing a lot of white flour have no or less fiber. To avoid getting constipated, always go for the whole grains.
  6. Alcohol can make you dehydrated and can slow digestion and irritate your bowel. Limit your alcohol intake and be sure to have a glass of water or sports drink in between to prevent constipation.
  7. Chocolate has an immense amount of fat which slows down the digestion process.
  8. Fast foods (burgers and fries) are high in fat and low in fibers, plus the fact that they lack nutritional value. Instead of fries, have some sweet potatoes which can relieve constipation.


It is fundamental to listen to your body when it signals you that something is wrong.  Removing foods that cause you discomfort from your diet can improve your digestive health, but when the symptoms don’t go away even after changing your diet, it would be better to visit the nearest emergency room or to speak to your primary care physician to have it checked.