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

The intestine is an organ on which depends not only health, but also the quality of life.And although it is able to digest almost any food, sharp 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 gastrointestinal problems and how to prevent them in time.

How does diet affect the health of the intestines?

The intestine will work normally if you “feed” it correctly. The diet must necessarily be balanced in proteins, fats and carbohydrates, and this is an indisputable fact.

Proteins (proteins) - building material, they are needed to restore 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 true only for some carbohydrates - for example, dietary fiber (fiber).

Useful effects of dietary fiber:

• Stimulation of intestinal motility and improvement of intestinal peristalsis;
• facilitation of defecation;
• prevention or elimination of constipation;
• providing a prolonged feeling of satiety;
• stabilization of blood sugar levels (soluble fiber “does” this).

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

Dietary fiber helps to balance the intestinal microflora, promoting the health of not only the digestive system, but also the immune system.

Fats are also necessary for the gut - they participate in the formation of cell membranes and improve the barrier function of the digestive tract. Polyunsaturated fatty acids (PUFAs) 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 will not be assimilated fat-soluble vitamins - A, E, D, K, and they are simply vital for the body and especially for 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 for a long time shish kebab, and then suddenly switch to bran - the intestines will not like it. Introduce proteins into the diet should also be careful, especially after fatty-carbohydrate food - the result is likely to be constipation. And vice versa - after dietary fats can cause diarrhea. That is why doctors always remind that the change of diet should be carried out gradually.

Good nutrition for intestinal health

The Internet describes many nutritional tips for normalizing the work of the GI tract. Among them we can highlight the most important ones:

• eat healthy foods and do not forget about fiber;
• try not to violate the diet and do not drastically change your diet (digestion after such a change can suffer, and it will take a long time to restore it);
• drink enough fluids;
• be physically active;
• remember about probiotics and prebiotics;
• know the main symptoms of gastrointestinal problems and if they appear, consult a doctor.

Products to normalize intestinal function

In order for the intestines to work “like clockwork”, without unpleasant sensations or “surprises”, the diet must necessarily include sources of:

• fiber - fruits and vegetables (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 fatty fish, vegetable oils such as olive and flaxseed oil, avocado, walnuts. Important! Flaxseed oil has many contraindications, including some GI diseases, including gastric ulcer, as well as pancreatitis, acute cholecystitis, hormonal imbalance, etc..;
• proteins - it is better to give preference to white meat and vegetable proteins (e.g. legumes, soy), and limit red meat;
• probiotics - fermented milk (yogurt, kefir) and fermented foods (e.g. sauerkraut, kimchi). Probiotics contain beneficial lactic acid bacteria that restore and maintain the balance of intestinal microflora;
• Prebiotics - garlic, onions, bananas, asparagus, artichokes. Prebiotics are a “substrate” for the bacteria of the large intestine, a source of nutrients.

Also improve digestion ginger (it stimulates the production of enzymes) and mint (relieves spasms, “soothes” the intestines). Please note: ginger is contraindicated in gastritis, peptic ulcer, colitis, cardiac arrhythmia and some other diseases, as well as in late pregnancy and during breastfeeding.

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

Dietary regimen

Gastroenterologists are constantly debating what the diet should be, and discussing the benefits / harms of “snacking”. But still most of them recommend eating 3-5 times a day: in insulin resistance snacking is best avoided, but in gallbladder problems or physiologic hypoglycemia fractional mode is the 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, thanks to which food begins to break down in the mouth, contains 98% of water. The enzymes of the digestive tract also require sufficient fluids to function properly.

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

But even if a person does not like to drink plain water, do not despair. It can be replaced with compotes, juices, herbal teas. Moreover, there are a number of fruits and vegetables that are especially rich in liquid. These are watermelons (that's why you should not eat them at night), zucchini, oranges, cucumbers.

Physical activity and the intestines

Physical activity is a great way to normalize intestinal peristalsis, especially if you are prone to constipation. After all, the digestive tract also consists of muscles, and when moving they begin to “work” like other muscles.

To restore the work of the intestines are useful walks, jogging, swimming, yoga and regular gymnastics. These physical exercises will not harm other systems - especially the respiratory and cardiovascular systems.

How to improve bowel function after a change in diet?

Changing your diet can affect both the peristalsis of the gut and the composition of its microbiota. The digestive system needs time to adapt to the change of diet, and during this period it is very important to maintain its health, and certainly not to aggravate it with harmful products.

What NOT to eat and drink when restoring intestinal function:

• fast food;
• fatty meats;
• fried potatoes;
• confectionery with a lot of oil / fat;
• candy and sweets;
• non-dietary desserts;
• sugary carbonated drinks.

Also for a while you should forget about spicy food, because it irritates the mucous membranes of the stomach and intestines. With hot sauces (chili, Tabasco) and spicy spices (jalapeño, cayenne pepper) should wait until the restoration of normal digestive tract.

Some useful products when restoring the work of the GI tract can be harmful, if you eat them in large quantities. This is due to their ability to increase gas formation and cause pain (colic, rubbing) 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 (it can appear 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 fat-free.

Gluten-containing products (wheat bread and liver, pasta, some cereals) should be treated with caution, because during the recovery period the intestine may be particularly sensitive to gluten.

You should also limit raw fruits and vegetables, whole grain breads and high fiber grain products . They are certainly very useful for the body, but dietary fiber can stimulate intestinal peristalsis too much. And then the gastroenterologist will have to be consulted to treat diarrhea.

But not only food products affect the condition of the intestines. Coffee, strong tea, energy drinks irritate the mucous membrane of the GI tract and increase its motor activity. This leads to abdominal pain and stool disorders.

How to restore the balance of microflora?

The microflora of the digestive tract can suffer after a sudden change of diet, poisoning (food toxic infection) or taking antibiotics. To restore the intestine will be useful products containing lactic acid bacteria - probiotics. The most “tasty” of their representatives - kefir and yogurt.

Also intestinal microflora must necessarily “feed”, and here prebiotics come to the rescue. Available prebiotic foods are:

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

But, unfortunately, sometimes only one diet alone to restore the intestinal microbiota is not possible, and the stomach continues to bother. In such a situation, you should contact your family doctor or gastroenterologist, and the specialist will certainly choose the best therapy.

To improve the health of the digestive tract can be used “pharmacy” probiotics containing lactobacilli, bifidobacteria or saccharomyces yeast. With a tendency to constipation, effective prebiotics are used - lactulose and inulin. And if you need to restore intestinal function as soon as possible, the doctor may recommend synbiotics - they contain a combination of probiotics and prebiotics and “kill two birds with one stone” at once.

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

If the stool disorder is caused by the consumption of a large amount of fiber or fatty foods - it is enough to simply limit these foods, and over time the work of the digestive tract will normalize. But if we are talking about travelers' diarrhea - without medication can not do without. These can be antibiotics (azithromycin, rifaximin) or antidiarrheal drugs (loperamide).

With a sudden change in diet, not only stool disorder (diarrhea), but also constipation can occur. In this case, you need to pay attention to the amount of protein in the diet (sometimes its “overdose” leads to decreased defecation) and eat more carbohydrates in the form of fiber.

Often constipation is associated with insufficient water intake, because the less liquid enters the digestive tract, the more the fecal masses will be compacted and the harder they will move through the intestines.

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

If fiber, water and lifestyle changes do not help, doctors recommend using lactulose or inulin to stimulate peristalsis. But these remedies often cause excessive gas and abdominal pain, because of which they are not suitable for everyone.

In case of intolerance or ineffectiveness of synthetic prebiotics will be suitable laxatives - for example, tablets Dulcolax. They contain bisacodyl, which simultaneously softens fecal masses and stimulates intestinal peristalsis. This medication is intended for short-term use (quick relief of constipation associated, for example, with a change in diet) and can be prescribed even for children (from 4 years of age).

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

9.60 €

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Dulcolax, 5 mg, 30 gastro-resistant dragees, Sanofi

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5 €

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Dulcolax 10 mg, 6 suppositories, Sanofi

4.60 €

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The effectiveness of probiotics for constipation is currently only beingresearched.

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, constant bloating / gas, changes in the shape of the feces, mucus, undigested food particles, etc. should also be examined.

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

The Liki24 team wishes you health and perfect digestion!