Swapping fries for broccoli, soda for seltzer, and fast food for home-cooked meals may seem like a direct path to better health.
But the truth is that for some people, switching to a healthy diet doesn’t always feel good right away.
As you move away from a diet high in sugar and fatty foods, your body goes through an adjustment period. Some people transition without problems.
Others find themselves dealing with loose stools and frequent trips to the restroom.
Experiencing this can be confusing for you. After all, shouldn’t you feel better after cleaning up your diet?
The answer is usually yes. However, the road to gaining the full benefits of a healthy diet may come with some digestive issues.
3 Reasons Why a Healthy Diet May Lead to Stomach Problems
Understanding the potential triggers of stomach pain is the first step in addressing this common health problem. Here are three reasons why your new and improved diet may not be a good fit:
- Increased fiber intake can cause temporary digestive problems
Fiber is an important part of a healthy diet. It helps you feel full and supports digestive health.
On the downside, increasing your fiber intake, especially the insoluble fiber found in whole grains, can lead to bloating, flatulence, cramping, or altered bowel movements.
So while fiber is important (and essential) to your health, it may take time for your stomach to adjust to more fiber.
Tools like MyFitnessPal can help you keep track of your daily fiber intake.
You should aim to increase your fiber intake by 5 grams per day until you reach the daily recommendations of 25 grams/day for women and 38 grams/day for men.
- Increased water intake can affect bowel movements
When eating healthier, you are often encouraged to increase the amount of water you drink.
Hydration is essential for overall health. But increasing your water intake too quickly can lead to more frequent bowel movements.
Too much water speeds up the passage of food through your digestive tract, leading to loose stools. It’s like putting your digestion on the fast track, which your gut may not be used to.
- Dietary changes affect the gut microbiome
The trillions of microorganisms that live in the gut form a complex ecosystem called the microbiome. When you change your diet, you also change your microbiome.
It’s important to remember that changes to the gut microbiome don’t happen overnight. The process is gradual. When shifting to a healthier diet, your gut ecosystem will go through a period of adaptation.
This shift may cause symptoms such as diarrhea as your body begins to accommodate the new microbial balance.
Over time, as you continue to provide your body with nutrient-dense foods, these symptoms should decrease.
This change reflects the body’s natural response to dietary changes. It demonstrates the need for patience and perseverance in moving to a healthier lifestyle.
The foods we eat play an important role. They can influence the growth of certain bacterial strains and promote gut health.
Fermented foods are a good example. They are rich in probiotics that can help the gut.
Kefir and sauerkraut are a good example. They increase the amount of beneficial bacteria such as Lactobacillus. These bacteria help with digestion and boost the immune system.
In addition, garlic and onions contain prebiotics.
Prebiotics feed and support the growth of beneficial gut bacteria. These foods promote the presence of bifidobacteria and help reduce harmful bacteria in the gut.
This can lead to positive long-term changes, such as more beneficial gut bacteria. However, when you first change your diet, you may experience digestive discomfort, including diarrhea, as your gut bacteria adjust.
