Why Does My Tummy Always Hurt? - Gut Health and Improving Digestion

bloating constipation diarrhea digestion digestive issues gut health stomach ache May 24, 2023

Whether it’s IBS, acid reflux, bloating, diarrhea, constipation, or tummy aches that’ve got you down…we’re talking about it all today and I will be giving you actionable tips to help ease symptoms.

Per usual, these blogs are meant for educational purposes and not treatment. If you would like further support, please respond to this email with the word “GUT” and I will personally reach out. Now, get ready to read the word “poop” and it’s counterparts, kind of a lot.

Why should I listen to you?

I mean, you don’t HAVE listen to me, but I do think I know a thing or two about the gut. As an RD, I have extensive training and education of the GI tract. My first job as an RD was in the hospital setting on the GI floor, working with Ulcerative Colitis, Crohn’s, GI surgeries, trauma, and seeing some pretty crazy symptoms.

My job is to help find a solution to ease your GI symptoms through medical nutrition therapy (science and shit). I’ll ask lots of questions, work with your medical team (if ya got one, probably more with my UC or Crohn’s peeps), and be curious with other external/ internal factors that may be contributing.

Cool, cool, cool. So why is my tummy always hurting?

Your tummy may ache for several reasons. Just the answer you wanted, eh? Now, this is more geared towards my friends out there that do not have an autoimmune disease. Interventions for Crohn’s and UC are different and a tad more complex. We’re gonna stick to the basics a bit more today and keep it broad. Shall we discuss?

REASON #1 YOUR TUMMY HURTS: STRESS AND ANXIETY

I’d argue that everyone is stressed nowadays. We love #adulting and capitalism!! Have you ever had to give a speech and felt butterflies in your stomach? Or been super nervous or stressed and were stuck in the bathroom all day with diarrhea? Because same.

The mind-gut connection, or the enteric nervous system (ENS) is responsible for these physical signs/ symptoms. The ENS is 2 thin layers of more than 100 million nerve cells that line your GI tract from esophagus to rectum. WOWZA. We have a bit of a chicken or the egg situation on our hands with science right now, because researchers are still puzzled with, “Is it that anxiety and stress contribute to IBS? Or is it that IBS contributes to creating anxiety and stress?”. I think…yes? From my experiencing working with clients, learning actionable tools to ease both helps see results.

REASON #2 YOUR TUMMY HURTS: FOLLOWING A RESTRICTIVE DIET

Kind of seems backwards, doesn’t it? Example: You’re experiencing GI symptoms. You go to the doctor, do some random testing (or none at all) and limited questioning, you’re told you have IBS. The doctor hands you a pamphlet on an elimination diet. And…that’s it. At this point you’re thinking, “Okay, sick. My symptoms haven’t changed and now I’m scared to eat foods on the “bad” list.”

I’m here to say: these symptoms make sense and are valid. Long-term restriction from an eating disorder or a diet reduces the amount of “good” bacteria in your gut. When foods that aren’t typically eaten are consumed, your tummy has a harder time digesting and absorbing it. And, if anxiety is present, this will slow digestion as your body is concerned with shunting blood flow to other parts of the body during the “fight or flight” response.

I work with my clients on adding food back INTO their diet and find solutions to reduce anxiety with food. This helps replenish “good” gut bacteria to ease digestion and reduce bloating, gas, diarrhea, etc. If you want a lived experience to bring this reason home, here’s a testimonial from one of my clients!

REASON #3 YOUR TUMMY HURTS: EATING TOO MUCH FIBER AND/OR PROTEIN

General nutrition information is complicated by the internet. I worked in gyms for ~7-8 years and the #1 nutrition tip personal trainers (who are not licensed or educated to provide this) would give people is “eAt MoRe PrOtEin AnD FibeR”. Ugh. Barf.

The average American eats more than enough protein and a good amount of fiber. Let’s pretend you’re an athlete and want to know how much protein to consume to help build muscle. Let’s say you are a female and 200lb (91kg). The upper recommended amount of protein to consume for muscle building is 1.2gm/kg body weight, or 110 grams protein. That’s like a cup of yogurt, a serving of chicken Parmesan, big handful of trailmix, and cup of lentils. Idk why those were the foods that came to my mind, but it works.

Fiber is in our fruits, veggies, and grains. “Good” gut bacteria helps breakdown and absorb some fiber, the rest is excreted in our poop. When we eat too much protein and/or fiber (a gym bro might say this person needs 200gm protein), we can experience bloating, diarrhea, and constipation. Not fun.

REASON #4 YOUR TUMMY HURTS: FOOD SENSITIVITIES/ ALLERGIES

Last on my list but #1 in (almost) every doctor’s heart. First I want to say that food intolerances/allergies are real, I’m not refuting that. For example: People with a celiac diagnosis are allergic to gluten and will have an immune reaction to eating it. What I’m saying is: Doctor’s rely too heavily on food sensitivity testing for the general population and do not ask the nitty gritty questions to get to the root of the issue. This comes straight from the Academy of Nutrition and Dietetics:

“Food sensitivity tests typically look for the presence of IgG (not IgE). IgG antibodies have not been shown to reliably identify either food allergies or sensitivities. Most people produce IgG antibodies after eating food.” Read the article here.

From my experience with clients, slowly adding these foods back into their diet alleviates symptoms altogether. Elimination diets (like FODMAP) can prolong this process and make it feel more confusing or scary to eat these foods.

In closing..

Working with a non-diet dietitian (hi, it’s me) can help support and guide you through this process. A non-diet dietitian will not suggest restrictive diets. I ask questions to learn from your lived experiences, will meet you where you are at, and hold space for any feelings or emotions that arise. All to find a solution, together.

Thanks for sticking with me through this novel of a blog.

I hope you have good poops this week.

Your dietitian bff,

Abbey Roberts, MS, RD, CD

www.abbeyroberts-rd.com

Health At Every Size | Weight-Neutral | Food Freedom Dietitian

Imagine if...

You TRUSTED your body and didn't feel guilty for skipping a workout

You STOPPED COMPARING yourself to others on social media or in your life

You have ENERGY to be present and enjoy life

Your constant and uncomfortable GI SYMPTOMS ARE GONE

You DON'T STRESS about food and feel pressured to diet

I WANT THIS

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Why Does My Tummy Always Hurt? - Gut Health and Improving Digestion

Why should I listen to you?

Cool, cool, cool. So why is my tummy always hurting?

In closing..

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