Got Gut Issues? Start looking at the whole picture and add more vegetables

All of life is: taking life in, assimilating what is good for us, and releasing and letting go of that which we no longer need. I had stomach issues growing up. I was always bloated and gassy. It took until my early 20's to realize I am allergic to dairy and generally feel way better when I avoid gluten. I had to accept that even though pizza is delicious it does not make me feel good. I have spent the last 20 years learning about the digestive system; ways to nourish, support, and regenerate it as well as simply listening to what my body is trying to tell me.

Start with awareness.

Take note when you feel pain, gas, bloating, indigestion and fatigue. Start to connect which foods are causing you discomfort and remove them. The state of your energy and mood is a good indication that what you are eating is nourishing you. A general rule of thumb is if you feel good, happy, clear headed and excited for life after a meal you are eating correctly. If you feel bloated, cranky, tired, and blah then something needs to shift. Remove the foods that do not make you feel good and add more veggies.

Aim for 30 vegetables as week.

If you choose to take anything away from this post, do this one thing. Eating 30 vegetables a week builds and maintains a strong diverse gut biome. Research with the American Gut Project (PMID: 29795809) showed that the wider diversity of plants you eat, the more diverse your gut microbiome tends to be. This is because different plants contain different fibres and polyphenols that feed different gut microbes. 80% of your plate should be vegetables. Not only will you be contributing to a stronger immunity, but your skin will glow, your sleep will improve, and inflammation will decrease.

Observe the use of your energy

Think about what you are doing throughout your day and how you use your energy. Doing too many things that you don't actually want to do and doing things that don't light you up contracts you gut causing bloating, indigestion, and constipation. Or pushing yourself to use energy that isn't actually there depletes your gut causing fatigue, sluggishness, overeating and depression.

Dont forget about your emotions

Emotions reside in the gut and can get stuck. Think about if there are any abondoned emotions that you have happily ignored. Or if you have emotions/experiences that you have wrapped up in a nice tiny box to be tucked away forever. Stuck emotions contribute to digestive disorders. Acknowledge these emotions; work through them, move them, voice them and set them free! You will be amazed how much your digestion will improve.

I can't tell you how many people come into my office complaning of fatigue, bloating, sleep issues and hormonal imblances knowing that gluten or dairy do not sit will with them yet they continue to consume them. (I am not against gluten and dairy, I am just using this as an example). Start listening to your body. Ask yourself, what is the truth that my body is communicating to me? Remove the things (food, people, actions, & emotions) that are no longer serving you and add more vegetables.

Intimidated? Not sure where to start? I've got you. Book a free 15 min consultation with me, and we can examine and reframe what your digestion and energy goals are, and how to get you there within a couple of months. Text or call 720-470-3908 or email info@katiedittmann.com

Katie Dittmann is a licensed acupuncturist in Boulder, Colorado. She loves sharing her passion for natural approaches to health and wellness through her online articles and at her clinic, Katie Dittmann Acupuncture, at 3080 Valmont Rd. Call for an appointment at 720-470-3908.