Effective dietary adjustments could be the key to managing and even preventing the gut troubles that plague nearly two-thirds of Americans today.

Gastroesophageal Reflux Disease (GERD)

Starting with the esophagus, in GERD, stomach acid flows/refluxes upward. Symptoms include heartburn and regurgitation. Meals high in fats, chocolate, caffeine, and acids like tomatoes and citrus can trigger flare-ups. Small, frequent meals and avoiding eating close to bedtime can help.

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Peptic Ulcer Disease (PUD)

Helicobacter pylori infections and prolonged use of NSAIDs are major culprits behind the painful open sores in the stomach lining or upper small intestine that define PUD, causing symptoms like burning stomach pain, nausea, and bloating.

Berries, apples, and green tea, being rich in flavonoids, may help inhibit H. pylori. Avoiding spicy, acidic, and fatty foods can also reduce symptoms.

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Lactose Intolerance

Humans gradually lose their ability to produce the enzyme lactase, which is needed for digesting the dairy sugar lactose. As a result, ingesting too much dairy can cause bloating, diarrhea, and gas. The more fermented the dairy product, e.g., yogurt, the lower the lactose content. Plant-based milks have no lactose.

Small Intestinal Bacterial Overgrowth (SIBO)

Abnormally high levels of bacteria in the small intestine can result in bloating, diarrhea, and malabsorption characteristic of SIBO. A low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet, or even a highly restrictive diets of simply glucose, amino acids, vitamins, and minerals, aptly called elemental, can reduce bacterial growth and manage symptoms (Rezaie et al., 2017). The normal, wider variety of foods are gradually reintroduced after symptoms have subsided. Probiotics can sometimes restore balance.

Celiac Disease or Nonceliac Gluten Sensitivity (NGS)

Celiac disease is an autoimmune disorder triggered by the ingestion of gluten in genetically predisposed individuals. Symptoms include diarrhea, abdominal pain, bloating, and malnutrition. It affects approximately one percent of the global population (Rubio-Tapia et al., 2013).

Manifested by a difficulty in digesting gluten and resulting in similar symptoms, NGS affects between 0.6 yo 13% of the population (Catassi et al., 2023). Substituting the gluten containing wheat, barely, and rye for gluten-free grains like quinoa, rice, and oats can help with either condition.

Inflammatory Bowel Disease (IBD)

Both Crohn’s disease and ulcerative colitis belong to IBD. Crohn’s can occur in any part of the district tract from the mouth to the anus while ulcerative colitis is restricted to the large intestine (colon). Both involve chronic inflammation of the gastrointestinal (GI) tract, with symptoms such as severe diarrhea, abdominal pain, fatigue, and weight loss.

An anti-inflammatory diet high in omega-3 fatty acids, fruits, vegetables, and whole grains, and low in ultra-processed foods can reduce inflammation.

Irritable Bowel Syndrome (IBS)

Primarily affecting the large intestine with no overt GI damage, IBS is characterized by symptoms such as abdominal pain, bloating, diarrhea, and/or constipation. A low FODMAP diet is often prescribed for about two months to alleviate symptoms (Camilleri, 2021). The high FODMAP onions, garlic, dairy, wheat, and many specific vegetables, fruits, and legumes can be reintroduced gradually after symptoms abate.

Diverticulitis

Diverticulosis is the formation of small bulging pouches (diverticula) in the colon wall. When one or more becomes infected or inflamed, diverticulitis results with abdominal pain, fever, and changes in bowel habits. Risk factors include low dietary fiber intake, aging, and obesity. A high-fiber diet, including foods like beans, whole grains, fruits, and vegetables, can help prevent diverticula from becoming inflamed or infected (Peery et al., 2016).

Conclusion

Gut problems are varied and complex and can be debilitating. A registered dietitian can help create a manageable dietary pattern individually tailored to help with specific issues.

Patrick Traynor, PHD, MPH, RD, CPT is a registered dietitian with an insurance-based practice, MNT Scientific in South Lake Tahoe & Sacramento, CA, Minden, NV, Ashland, OR, and does telehealth. Appointments can be requested online at MNTScientific.com. Inquiries can be directed to Dr. Traynor at (530)429-7363 or info@MNTScientific.com. Instagram: @dr.patricktraynor; TikTok: @dr.patricktraynor.com; FB: dr.patricktraynormntscientific