There are 3 common health problems that most of us will suffer from at one time or another. They are Acid Reflux, Constipation, and Anxiety.  

1. ALOT of my clients deal with them
2. They are all connected to gut health
3. They are all connected to nutrition

Having these problems occasionally is to be expected, but when these problems are not going away on their own, it’s time to get help.

Did you know that long term use of PPI  (proton pump inhibitors) medications such as omeprazole can increase your risk of becoming deficient in vitamins and minerals including B12, vitamin C, calcium, iron and magnesium? 

If you have been on one of these medications for a while, we would ideally evaluate your nutrient status with some labs. If you would like to get off a PPI medication, talk to your doctor about it and ask for a referral for nutrition therapy. We can put together a personalized nutrition plan for that purpose.  

In the meantime, you can work on avoiding these triggers for acid reflux. Triggers are different for each person so you need to do some experimenting. But if you have reflux you have probably already figured out your triggers. 

• Carbonated beverages
• Chocolate
• Citrus
• Coffee
• Onion and garlic
• Peppermint
• Spicy foods
• Tomato sauce
• Eating late, too close to bedtime
• Eating large meals
• Eating high fat meals
• Not getting enough sleep

Constipation is our second of the 3 common health problem with a nutrition connection. 

This is a really common digestive problem when you are taking a GLP-1 medication such as Wegovy or Zepbound.  

How often are you pooping? 

Despite what you may hear, normal is daily. If it’s less often or you are straining to go, you are probably constipated.

Why should you poop every day? 

It’s one important way our body gets rid of waste and toxins. 

What causes our poop to get backed up?  

There could be many causes but here are 4 common reasons: 

1. Low stomach acid from long term use of PPIs medications such as omeprazole. (our last newsletter topic). Please don’t stop your meds without talking to your doctor. 
2. Things like surgery, some medications, or diverticula – small bulging pouches in the colon.
3. Food sensitivities – foods your body is not tolerating or digesting well. If you have questions about food sensitivity testing feel free to contact me. 
4. Stress! Ever heard of the gut-brain connection? Basically, it means there are nerves that stimulate movement through our digestive tract. Constantly being under high stress interferes with our “rest and digest” signals from the vagus nerve, which in short slows things down. Make sure you have stress relieving time on a regular basis. That could be prayer time, meditation time, massage, a walk in the fresh air and sunshine, or just daily time to relax. 

If you are experiencing constipation, here’s my FEFFSS list of strategies below. Start them in order and if you don’t get relief by the last S then we should talk about personalizing your solution with supplements. If you need to check with your doctor or dietitian first on any of these recommendations, please do so. 

F=Fluid.  Drink enough water, preferably without any sweetener other than fruit. Try to get 64 oz or more daily.  

E=Exercise. This doesn’t mean an intense workout. Walking is one of the best exercises to get things moving in your digestive tract. Yoga is also a good choice. 

F=Fruit. Specifically, kiwi 2 per day, or mango or dragon fruit daily are great for constipation. Other fruits that have water are helpful also. Bananas, for example, are not a watery fruit so usually are not helpful. 

F=Fiber. The fruit will give you fiber, but you can also eat more vegetables such as salad greens, carrots, artichokes, green peas, broccoli – or any other veggies that are your favorites! Make sure you are drinking enough water when you increase fiber. There are several other fiber options but to get more personalized recommendations it would be best to talk to your doctor or dietitian. 

S=Squatting. If we have to poop in the woods, this is how we do it right? It’s the natural position for pooping! So, you can buy a Squatty Potty online or just set up a stool in front of your toilet so your feet are resting higher and it will help make it easier for your body to move the poop through. 

S=Supplements. There are several options so for this one I recommend you consult with me or your personal dietitian. Supplements, just like medications, should be chosen carefully based on your personal health situation. 

Remember what our 3 health problems have in common?  Are you surprised that anxiety has a connection to nutrition and gut health? 

Well there’s a thing called the gut-brain axis, where the health of your gut microbiome affects your mood and mental health. 

Several gut bacteria, especially Firmicutes and Bacteroidetes, have been shown to affect mental health through the gut–brain connection, and an imbalance of these and other bacteria can affect mood, anxiety, depression, and other mental health problems. 

Besides just the traditional “eat healthy” guidelines, I help patients get microbiome testing and use a specific protocol based on those results to improve the health of the gut. If you can’t afford testing, we can still set up a specific plan based on your situation. 

In fact there are several very specific nutrition changes that can affect our mood and mental health and the first 3 below are things you can start with on your own. 

1. Artificial sweeteners: Avoid artificial sweeteners as much as possible, especially aspartame. If you need to buy flavored drinks, try to choose those with only stevia and/or monk fruit. Aspartame can increase anxiety by affecting dopamine and serotonin levels in the brain and lead to other problems as well including learning problems, headaches, irritable mood, and insomnia.

2. Omega-3: Get enough healthy fats, especially omega-3 foods. The type and amounts matter. Eat salmon, mackerel, sardines and other fish high in omega-3. Wild-caught tuna might be good once a week but having it more often than that might give you a higher chance of getting too much mercury.

Ideas for canned salmon: Try this baked salmon cakes recipe or make a salmon salad with wild-caught canned salmon, Greek yogurt or mayo, lemon juice, dill, salt and pepper, OR come up with your own favorite seasoning combo. Add it to salad greens or enjoy it on crackers, toast or bread. Or spoon it onto celery sticks! You could also add some lime juice or your favorite hot sauce and make tacos with shredded cabbage, cilantro and avocado or just enjoy with cheese in a quesadilla!

3. Vitamin D: if you can get your vitamin D level checked please do! It’s estimated that over 75% of us in the United States have low vitamin D levels and taking a supplement is an easy way to help anxiety.

Yes, vitamin D is in milk but you would have to drink 5 gallons of whole milk daily to get just 600 IU of vitamin D!!!

Vitamin D helps regulate so many processes in our body including serotonin and dopamine, our happy mood brain chemicals.

So there you have it! 3 Common Health Problems connected to nutrition and our gut health.

I would bet you have experienced at least one, but likely all of them for at least a brief time at some point in your life. The problem is when you experience them daily for weeks or months – that’s when they can lead to other health problems. 

If you would like help with nutrition therapy for these or other health concerns, please contact me or ask your doctor for a referral.