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Emotional challenges like anxiety and depression or digestive disorders can cause individuals to experience a nervous stomach. Can knowing common symptoms, what causes them, and when to see a healthcare provider help manage the disorder? Nervous Stomach A nervous stomach is usually nothing to worry about, but it can happen occasionally as a reaction to a new environment, groups of people, foods, stress, and anxiety. Symptoms include indigestion, fluttering stomach/butterflies, or a gut-wrenching feeling. (Anxiety and Depression Association of America. 2023) Causes include underlying psychological and physical health conditions, certain medications, and lifestyle factors. Individuals experiencing chronic or ongoing symptoms should speak with a healthcare provider about their full range of symptoms. Treatments include medication, therapy, and lifestyle changes. Symptoms Nervous stomach symptoms can vary. Stress and anxiety can lead to physical symptoms, and physical symptoms may also lead to stress and anxiety. This is because the brain and gut connection communicates which hormones and neurotransmitters will be released and when. Common symptoms include: (Anxiety and Depression Association of America. 2023) - Loss of appetite
- Butterflies or fluttering feeling in the stomach
- Upset stomach
- Indigestion
- Bloating
- Flatulence
- Gut-wrenching feeling
- Cramping
- Nausea, dry heaving
- Increased need to urinate or have bowel movements
- Constipation
- Diarrhea
- Out-of-sync hunger cues
Causes In most cases, a nervous stomach will come and go. However, it can also be caused by disorders such as anxiety disorder, depression, or gastrointestinal and digestive disorders. Brain health contributes to gut health, and vice versa. The brain is always communicating with the digestive system, and the digestive system is always sending information back to the brain. (Foster, J. A., and McVey Neufeld, K. A. 2013) (University of Chicago Medical Center, 2024) Common causes of a nervous stomach include: (Anxiety and Depression Association of America. 2023) Medications Over-the-counter and prescription medications can cause a nervous stomach as a side effect. This can happen when taking a single medication or more than one simultaneously. It can also occur in those with food sensitivities or other medical conditions. (Johns Hopkins Medicine, 2024) This is why consulting and updating a healthcare provider on the current list of prescribed and over-the-counter medications is important. Some meds can irritate the stomach, while others can cause constipation or diarrhea, leading to discomfort and nervous stomach symptoms. Common medications that may cause stomach side effect symptoms include: (Johns Hopkins Medicine, 2024) - NSAIDs - non-steroidal anti-inflammatory drugs such as ibuprofen can weaken the stomach lining.
- Iron, antacids, and pain meds can cause constipation.
- Antibiotics can cause diarrhea.
Home Treatment Treatment depends on the severity and cause/s. An infrequently nervous stomach may benefit from over-the-counter therapies to calm it and/or lifestyle changes to reduce stress. Tips for reducing stress and anxiety include (Anxiety and Depression Association of America. 2023) - More frequent short breaks during the day
- Practicing slow and deep breathing
- Listening to guided meditations for stress-relief
- Adding exercise to the daily routine
- Realizing that stomach problems are part of anxiety and worrying about symptoms may make them worse.
Medical Treatment Individuals may benefit from additional support treatment options with a healthcare provider (Johns Hopkins Medicine, 2024) - Antidepressant treatment for nervous stomach and/or irritable bowel syndrome.
- Cognitive behavioral therapy for stress relief and learning how to manage anxiety.
- Medical hypnotherapy
- If symptoms are a side effect of medication or certain foods, a healthcare provider can develop an effective treatment plan that includes using another medication that is easier on the stomach or seeing a dietician.
Complications Left untreated, a nervous stomach can contribute to further symptoms and other health problems. One study looked at the relationship between irritable bowel syndrome and certain psychiatric disorders. (Fadgyas-Stanculete, M. et al., 2014) This does not mean that a psychiatric disorder causes a nervous stomach or that a nervous stomach causes a psychiatric disorder. It is more likely that a combination of chemicals released when stressed can hurt gut health. This creates imbalances known to be risk factors for digestive disorders and conditions. (Anxiety and Depression Association of America. 2023) Seeing a Healthcare Provider Most nervous stomach symptoms resolve on their own. However, certain signs and symptoms can indicate that it is time to see a healthcare provider. Discuss symptoms with a healthcare provider who will order lab tests to check for underlying causes like anemia. See a healthcare provider immediately if you notice the following (University of Chicago Medical Center, 2024) - Symptoms are making work and/or normal life challenging.
- Chronic or unresolved gastrointestinal issues like heartburn.
- Unexplained weight reduction - losing weight without exercising or diet changes.
- Blood in stool or blackish, tarry stools.
- Vomiting
If there is a medical history of digestive disorders or cancers such as stomach cancer or colon cancer, this will help a healthcare provider. Depending on overall symptoms and family medical history, individuals may be referred to a gastroenterologist and/or a mental healthcare provider, like a counselor or psychiatrist. At Injury Medical Chiropractic and Functional Medicine Clinic, we treat injuries and chronic pain syndromes by developing personalized treatment plans and specialized clinical services focused on injuries and the complete recovery process. We work with primary healthcare providers and specialists to develop an optimal health and wellness solution through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal health. If other treatments are needed, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, and rehabilitation providers to provide the most effective treatments. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Anxiety and Depression Association of America. (2023). How to calm an anxious stomach: The brain-gut connection. Anxiety and Depression Association of America.
Triumphing Through Science, Treatment, and Education. https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/how-calm-anxious-stomach-brain-gut-connection Foster, J. A., & McVey Neufeld, K. A. (2013). Gut-brain axis: how the microbiome influences anxiety and depression. Trends in neurosciences, 36(5), 305–312. https://doi.org/10.1016/j.tins.2013.01.005 University of Chicago Medical Center. (2024). Stress and stomach pain: When should you see a specialist? Forefront. https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/2024/january/stress-stomach-pain-when-to-see-a-doctor Fadgyas-Stanculete, M., Buga, A. M., Popa-Wagner, A., & Dumitrascu, D. L. (2014). The relationship between irritable bowel syndrome and psychiatric disorders: from molecular changes to clinical manifestations. Journal of molecular psychiatry, 2(1), 4. https://doi.org/10.1186/2049-9256-2-4 Ness-Jensen, E., & Lagergren, J. (2017). Tobacco smoking, alcohol consumption, and gastro-oesophageal reflux disease. Best practice & research. Clinical gastroenterology, 31(5), 501–508. https://doi.org/10.1016/j.bpg.2017.09.004 Johns Hopkins Medicine. (2024). Medicines and the digestive system. Health. https://www.hopkinsmedicine.org/health/conditions-and-diseases/medicines-and-the-digestive-system
Should individuals with existing gastrointestinal problems eat bananas? Bananas - Bananas can be easy to digest and are often recommended for nausea and diarrhea, however, not everyone can tolerate them. (MedlinePlus. 2021)
- Bananas are high in fructose, sorbitol, and soluble fiber, which makes them a common trigger for gastrointestinal problems.
- Additionally, individuals not used to eating a high-fiber diet may find it helpful to gradually increase fiber and drink more water to alleviate unpleasant symptoms.
- If there is a suspicion of intolerance, IBS, or malabsorption, it is recommended to speak with a healthcare provider for an evaluation.
- Bananas can make the stomach hurt due to:
- Irritable bowel syndrome (IBS)
- Cramping
- Gas
- Bloating
- Other gastrointestinal (GI) problems.
- Individuals can experience stomach discomfort if there is a fructose intolerance or a rare banana allergy.
Stomach Pain - Bananas are used to replenish potassium and other essential nutrients lost from vomiting or diarrhea.
- Some individuals can experience bloating and gas after eating them.
- One reason is because of their soluble fiber content.
- Soluble fiber dissolves in water and is more readily fermented in the colon than insoluble fiber.
- This can lead to gas and bloating. (Jackson Siegelbaum Gastroenterology. 2018)
- Bananas also contain sorbitol - a naturally occurring sugar that acts as a laxative and can cause gas, bloating, and diarrhea when consumed in large amounts. (U.S. Food and Drug Administration. 2023)
Irritable Bowel Syndrome - IBS - Bananas can be a common trigger food for individuals with IBS.
- This is because as bananas break down in the stomach, they can generate excess gas. (Bernadette Capili, et al., 2016)
- Bananas are also high in fructose/simple sugar especially when they have overripened.
- Individuals who have IBS are advised to avoid bananas because they can trigger many of the same side effects as undigested lactose/sugar in milk. (Johns Hopkins Medicine. 2023)
- Ripe bananas are considered to be high in FODMAPS - fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
- Individuals following a low FODMAP diet to manage IBS may want to avoid or limit consumption.
- Unripe bananas are considered to be low-FODMAP food. (Monash University. 2019)
Allergy - Banana allergies are rare and affect less than 1.2% of the global population.
- Many individuals with a banana allergy are also allergic to pollen or latex because of similar protein structures. (Dayıoğlu A, et al., 2020)
- An individual with a banana allergy may experience wheezing, narrowing of the throat, or hives within minutes of eating.
- They can also experience nausea, abdominal pain, vomiting, and diarrhea. (Family Medicine Austin. 2021)
Fructose Intolerance - An individual with fructose intolerance has difficulty digesting fructose.
- Individuals with this intolerance should restrict or limit fructose. (UW School of Medicine and Public Health. 2019)
- Fructose malabsorption is when the body cannot digest or absorb fructose correctly. This causes bloating gas and abdominal discomfort.
- Hereditary fructose intolerance is very rare. It happens when the liver cannot assist in the breakdown of fructose.
- This condition often causes more severe symptoms and requires additional treatment besides removing fructose from an individual's diet. (UW School of Medicine and Public Health. 2019)
- Most can tolerate small amounts of fructose found in fruits like bananas.
- There is often more difficulty tolerating large fructose amounts found in honey and high fructose corn syrup. (UW School of Medicine and Public Health. 2019)
Prevent GI Symptoms - If experiencing gas, bloating, or abdominal discomfort after eating bananas, consider limiting the portion size.
- For example, instead of eating one or more bananas a day, try eating half of a banana to see if symptoms resolve.
- Alternatively, if there is a belief that there is fructose malabsorption, try temporarily removing all high-fructose foods.
- If the body begins to feel better, slowly add foods that contain fructose.
- This can help you pinpoint the foods that are causing the problem. (UW School of Medicine and Public Health. 2019)
- If you're eating bananas that are too green or unripe, you may also experience stomach discomfort.
- Unripened bananas contain high amounts of resistant starch. In large quantities, this can cause mild symptoms like gas and bloating. (Jennifer M Erickson, et al., 2018)
- Resistant starch ferments slowly, so it usually does not cause as much gas as other fiber types. (The Johns Hopkins Guide to Diabetes. 2020)
- Ripe or cooked bananas have less starch and more simple sugars, making them easier to digest. (University of Hawaii. 2006)
- Drinking more water and gradually increasing fiber intake can also reduce GI side effects. (The Johns Hopkins Guide to Diabetes. 2020)
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References MedlinePlus. Bananas and nausea. Jackson Siegelbaum Gastroenterology. Colon gas and flatus prevention. U.S. Food and Drug Administration. Sorbitol. Capili, B., Anastasi, J. K., & Chang, M. (2016). Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management. The journal for nurse practitioners: JNP, 12(5), 324–329. https://doi.org/10.1016/j.nurpra.2015.12.007 Johns Hopkins Medicine. 5 foods to avoid if you have IBS. Monash University. Bananas re-tested. Dayıoğlu A, Akgiray S, Nacaroğlu HT, Bahçeci Erdem S. The clinical spectrum of reactions due to banana allergy. BMB. 2020;5(2):60-63. doi: 10.4274/BMB.galenos.2020.04.013 Family Medicine Austin. Banana allergy. UW School of Medicine and Public Health. Fructose-restricted diet. Erickson, J. M., Carlson, J. L., Stewart, M. L., & Slavin, J. L. (2018). The Fermentability of Novel Type-4 Resistant Starches in In Vitro System. Foods (Basel, Switzerland), 7(2), 18. https://doi.org/10.3390/foods7020018 The Johns Hopkins Guide to Diabetes. What is resistant starch? The University of Hawaii. Cooking banana.
Fermentation is a process where bacteria and yeast are used to break down foods. The fermentation process has been around for centuries and was initially produced to preserve foods, improve flavor and eliminate toxins. Research has found that eating fermented foods can also increase the beneficial bacteria/probiotics in the gut. Functional medicine practitioners recommend these foods for their health benefits, including improved digestion, increased immunity, and weight loss and maintenance. Fermented Foods Fermented foods and beverages undergo controlled microbial growth and fermentation in which microorganisms like yeast and bacteria break down food elements like sugars/glucose into other products like organic acids, gases, or alcohol. The process gives fermented foods unique taste, aroma, texture, and appearance. There are many different types of fermented foods, including: Whole foods like vegetables, fruits, cereals, dairy, meat, fish, eggs, legumes, nuts, and seeds can go through fermentation. These foods are nutritious in their original form, but through fermentation, they can provide probiotic and prebiotic health benefits. Probiotics Probiotics are live microorganisms that benefit the gut by creating a more favorable digestive environment. This helps: - Digest food easier.
- Support a healthy immune system.
- Support organ health - lungs, reproductive organs, skin.
- Improves mood.
However, not all fermented foods contain probiotics, especially commercially produced foods that are pasteurized, killing bacteria and their associated health benefits. Prebiotics Prebiotics are food ingredients that the microorganisms like gut bacteria consume to grow and live, leading to improving the digestive environment. These include: - Milk
- Honey
- Tomato
- Garlic
- Onions
- Asparagus
- Wheat
- Barley
- Rye
However, most fruits, vegetables, and legumes contain prebiotics. The Benefits of Fermented Foods Fermented foods' health benefits include reduced risk of: - Diabetes
- Inflammation
- High blood pressure
- Cardiovascular disease
- Obesity
They have also been linked to: - Better weight management
- Improved brain activity
- Increased bone health
- Faster recovery after exercise and physical activity
There are currently no official guidelines regarding how often individuals should eat fermented foods. It is recommended to consult a nutritionist or dietician to figure out the best nutrition plan for the individual and their needs. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Aslam, Hajara, et al. "Fermented foods, the gut, and mental health: a mechanistic overview with implications for depression and anxiety." Nutritional neuroscience vol. 23,9 (2020): 659-671. doi:10.1080/1028415X.2018.1544332 Dimidi, Eirini, et al. "Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease." Nutrients vol. 11,8 1806. 5 Aug. 2019, doi:10.3390/nu11081806 King, Sarah, et al. "Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis." The British journal of nutrition vol. 112,1 (2014): 41-54. doi:10.1017/S0007114514000075 Kok, Car Reen, and Robert Hutkins. "Yogurt and other fermented foods as sources of health-promoting bacteria." Nutrition reviews vol. 76, Suppl 1 (2018): 4-15. doi:10.1093/nutrit/nuy056 Parker, Elizabeth A et al. "Probiotics and gastrointestinal conditions: An overview of evidence from the Cochrane Collaboration." Nutrition (Burbank, Los Angeles County, Calif.) vol. 45 (2018): 125-134.e11. doi:10.1016/j.nut.2017.06.024 Şanlier, Nevin, et al. "Health benefits of fermented foods." Critical reviews in food science and nutrition vol. 59,3 (2019): 506-527. doi:10.1080/10408398.2017.1383355
Stomach ache, acid reflux, gas, and other symptoms of gastric distress can be linked to spinal issues and misalignment. The spinal cord sends nerve signals to all parts of the body, specifically those affecting digestion functions. The lumbar spine/lower back includes the sacrum which is vital in terms of nerve function. Various spinal cord issues could cause problems with the rest of the body. These include: - Disc compression
- Herniated discs
- Strained ligaments
Misalignments/problems in the lower back can result in gastric symptoms like: - Constipation
- Diarrhea
- Bloating
- Gas
- Bladder malfunction
This is because this area of the spine includes sympathetic and parasympathetic nerves that are connected to the digestive system. Any problem with these systems can result in miscommunicated signals to the rest of the body. The wide-range effects that compressed nerves can have on the body, as well as, how the spine is affected by the obstruction of these nerves can be detrimental. Chiropractic adjustments can help alleviate and release the gastric distress are able to correlate their spine’s role in gut health. This along with an education on the central nervous system. A chiropractic approach can help as a long-term solution to gastric distress. The Nerves Every organ in the body functions by sending and receiving electrical impulses, transmitted through the nerves. These impulses direct the function of organs. If blocked or the signals are improperly/partially sent/received, various health issues can begin to present. For the gut, proper nerve signal transmission at full capacity is crucial. The stomach needs to be able to properly digest food while absorbing nutrients and preparing for waste removal. This is where gastric distress conditions begin like: - Irritable bowel syndrome - IBS
- Gastroesophageal reflux disease - GERD
- Abdominal pain syndrome - APS
Nerve conditions worsen with time if the health and function of the affected nerves are not restored. This could mean severe chronic symptoms and the possibility of permanent nerve damage. Nerve Blockage Messed up nerve signals are usually pinched, blocked, or displaced. Most nerve bundles exit through the spine and are usually where a chiropractic exam will start. Through palpitation of the spine along with diagnostic imaging, a chiropractor can track down exactly where the nerve blockage/s are taking place. The lower back and upper back are common areas to examine. This is because a majority of abdominal organ nerves branch out from these spinal segments. If spinal subluxations are present, more than likely they are affecting the function of these organs. Chiropractic will adjust the spine and reset/realign the spine to its proper form, allowing for proper blood circulation. Compressed nerves can also cause inflammation that could require more complex treatment. Listening to the Body If the gut is presenting with aches, and bloating after every meal, it could be indicating that something is wrong or off. Individuals cannot feel blocked nerve signals, but the gut can. Listen to it when it is alerting an issue or problem. We want to educate our patients on the gut and spinal health. Chronic gastric distress can be corrected with chiropractic. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico* References Spiegel, Brennan M R et al. “Understanding gastrointestinal distress: a framework for clinical practice.” The American journal of gastroenterology vol. 106,3 (2011): 380-5. doi:10.1038/ajg.2010.383 Kehl, Amy S et al. “Relationship between the gut and the spine: a pilot study of first-degree relatives of patients with ankylosing spondylitis.” RMD open vol. 3,2 e000437. 16 Aug. 2017, doi:10.1136/rmdopen-2017-000437
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For individuals with digestive and other health issues, could resistant starch provide health benefits? Resistant Starch Typical starchy foods are simple starches that are rapidly digested. This sends their sugars into the bloodstream, contributing to weight gain and increasing the risk of diabetes and heart disease. (Erik E. J. G. Aller, et al., 2011) Resistant starch is a food component that is a type resistant to digestion. This means that it passes into the large intestine and interacts with the gut flora. Foods that contain resistant starch pass through the stomach and small intestine without being absorbed. In the large intestine, they are fermented by the gut bacteria which releases substances that are beneficial to health. Health Benefits Studies on the health benefits are ongoing. Scientists are researching how it can help with weight management and colon health: Weight Management Research is beginning to show indications that foods with resistant starch can help with weight loss and the ability to help offset the diseases associated with weight gain that include: (Janine A. Higgins. 2014) - High cholesterol
- Diabetes
- Metabolic syndrome
- Cardiovascular disease
Colon Health In addition, researchers are finding preliminary evidence indicating that resistant starch might possibly help with: (Diane F. Birt, et al., 2013) - A prebiotic that encourages a healthy balance of gut flora.
- Inflammatory bowel disease symptom improvement.
- Prevention of colon cancer.
- Protection against diverticulitis.
However, more research is needed. Consumption Amount Estimates on how much should be consumed range from a minimum of 6 grams to a maximum of 30 grams. It is estimated that most individuals consume less than 5 grams per day, (Mary M. Murphy, et al., 2008). As individuals increase their intake, it is recommended to do so slowly, to minimize unwanted gas and bloating. Bananas - Bananas are a healthy source of resistant starch.
- They have the maximum amount when they are unripe.
- The resistant starch content reduces as the banana ripens.
- If green/unripe bananas are not appealing, making a smoothie can help with the taste.
Potatoes - Potatoes have their highest level of resistant starch when raw.
- However, individuals can maximize their intake by allowing the potatoes to cool before eating.
Rice - Levels of resistant starch depend on whether the rice is white or brown.
- Similar to potatoes, intake can be maximized from rice by allowing the rice to cool.
Oats - Cooking oats in water, as most are accustomed to making oatmeal, diminishes the resistant starch content.
- Rolled or steel-cut oats are recommended as dependable sources of resistant starch.
Chickpeas - Chickpeas, also known as garbanzo beans, are nutritional powerhouses.
- They are a healthy source of dietary fiber, along with many vitamins and minerals, and resistant starch.
- Cooked and/or canned chickpeas contain high levels of resistant starch.
- They go with salads or as a side dish or snack.
- For individuals with IBS, well-rinsed canned chickpeas are considered to be low in FODMAPs or carbohydrates that can contribute to symptoms. (Anamaria Cozma-Petruţ, et al., 2017)
- It is recommended to keep the serving size to a 1/4 cup.
Lentils - Lentils serve as a healthy source of plant-based protein.
- Cooked they can provide resistant starch.
- They can be prepared in soups or side dishes.
- From a can, they can be IBS-friendly by being well-rinsed and limited to a 1/2 cup serving.
Bread - Various breads offer varying levels of resistant starch.
- Pumpernickel bread contains high levels.
- Breadsticks and pizza crusts have high levels.
- Individuals with IBS may be reactive to the FODMAP fructan or the gluten protein.
- Other recommended high-resistant starch options are corn tortillas or artisanal sourdough bread that is traditionally prepared.
Green Peas - Green peas, even when cooked, are a healthy source of resistant starch.
- They can be prepared in soups or as a side dish.
- However, green peas have been found to be high in the FODMAP GOS and could be problematic for individuals with IBS. (Anamaria Cozma-Petruţ, et al., 2017)
Beans - Most types of cooked and/or canned beans are recommended sources of resistant starch.
- The highest levels are found in white and kidney beans.
- They can be served in soups, as a side dish, or mixed with rice.
- Beans are a high-FODMAP food and could contribute to digestive symptoms in individuals with IBS.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Starches, sugars and obesity. Nutrients, 3(3), 341–369. https://doi.org/10.3390/nu3030341 Higgins J. A. (2014). Resistant starch and energy balance: impact on weight loss and maintenance. Critical reviews in food science and nutrition, 54(9), 1158–1166. https://doi.org/10.1080/10408398.2011.629352 Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, G. J., Rowling, M., Schalinske, K., Scott, M. P., & Whitley, E. M. (2013). Resistant starch: promise for improving human health. Advances in nutrition (Bethesda, Md.), 4(6), 587–601. https://doi.org/10.3945/an.113.004325 Murphy, M. M., Douglass, J. S., & Birkett, A. (2008). Resistant starch intakes in the United States. Journal of the American Dietetic Association, 108(1), 67–78. https://doi.org/10.1016/j.jada.2007.10.012 Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, D. L. (2017). Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!. World journal of gastroenterology, 23(21), 3771–3783. https://doi.org/10.3748/wjg.v23.i21.3771
Digestive disorders affect millions of individuals and cover a variety of diseases ranging from mild to severe. These conditions involve the digestive tract, also known as the gastrointestinal or GI tract. The digestive disorders of heartburn, acid reflux, and gastroesophageal reflux disease/GERD are related and have similar symptoms but are different. Accurately diagnosing digestive disorders involves a thorough medical history, imaging and lab tests, and physical examination to develop the proper treatment plan. Digestive Disorders The gastrointestinal tract includes the esophagus, liver, gallbladder, stomach, pancreas, and large and small intestines. Heartburn Heartburn has nothing to do with the heart but describes a burning sensation in the chest. Individuals experience heartburn when stomach acid flows back into the esophagus. Occasional heartburn after eating spicy foods or foods an individual is not used to is common and is no cause for alarm. Most can manage the discomfort symptoms with lifestyle adjustments and over-the-counter medications. Chronic heartburn that interferes with daily/nightly routines could indicate a more serious condition requiring medical care. Symptoms include: - The burning discomfort sensations in the stomach and chest regions are usually worse after eating a meal, bending down, at night, and when lying down.
- A bitter or acidic taste.
Acid Reflux The esophagus comprises mainly smooth muscle that extends from the throat down through the chest cavity and past the abdomen, where it connects with the stomach. When swallowing, the esophagus opens and squeezes food down to the bottom, where a valve (lower esophageal sphincter LES) separates it from the stomach. The valve is normally closed. When swallowing, it opens so that food can pass through and then closes up. Acid reflux is a disorder that causes the valve to open when it's not supposed to. This allows stomach contents like acid, digestive juices, enzymes, and food to flow backward from the stomach into the esophagus, causing heartburn symptoms. This usually happens when the lower esophageal sphincter is under added pressure, weakened, or malfunctioning. Symptoms can be caused by: - Overeating.
- Eating spicy or acidic foods that can trigger symptoms.
- Eating right before going to bed.
- Medications.
- Over alcohol consumption.
- Exercising after eating.
- Pregnancy.
- Smoking.
Acid reflux and heartburn affect everyone, but most can handle the discomfort by taking antacids and avoiding the foods that brought it on. Occasional acid reflux can be treated with over-the-counter medication, including: GERD Acid reflux can progress to gastroesophageal reflux disease, a more serious form of acid reflux that lasts longer. GERD is frequent heartburn that happens two or more times a week. Other signs and symptoms can include: - Regurgitation of food or sour liquid.
- Difficulty swallowing.
- Inflammation of vocal cords.
- A sensation of a lump in the throat.
- Coughing to clear throat constantly.
- Asthma-like symptoms.
- Chest pain, especially when lying down at night.
Various factors can cause GERD, that include lifestyle and physiological. It can develop as a result of the following: - Delayed stomach emptying.
- Being overweight or obese.
- Medications.
- Pregnancy.
- Hiatal hernias.
- Smoking.
- Connective tissue disorders like scleroderma.
Some individuals with digestive disorders may need more extensive diagnostic evaluations, including GI endoscopy, laboratory tests, and imaging. Chiropractic Treatment Body misalignments, unhealthy posture, and restrictive positions can contribute to digestive disorders that put pressure on the stomach and chest, triggering symptoms. A chiropractor can realign the body and take the stress off the joints and spine, relieving the pressure on the nerves. They can also strengthen the muscles through adjustments that help alleviate pressure on the stomach. A chiropractor designs a treatment plan that suits the individual's needs, including stretches and exercises, nutrition, and health coaching to achieve and manage a healthy weight. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Carvalho de Miranda Chaves, Renata, et al. “Respiratory physiotherapy can increase lower esophageal sphincter pressure in GERD patients.” Respiratory medicine vol. 106,12 (2012): 1794-9. doi:10.1016/j.rmed.2012.08.023 Harding, Susan M. “Acid reflux and asthma.” Current opinion in pulmonary medicine vol. 9,1 (2003): 42-5. doi:10.1097/00063198-200301000-00007 Kahrilas, Peter J. “Regurgitation in patients with gastroesophageal reflux disease.” Gastroenterology & hepatology vol. 9,1 (2013): 37-9. Pope, C E 2nd. “Acid-reflux disorders.” The New England journal of medicine vol. 331,10 (1994): 656-60. doi:10.1056/NEJM199409083311007
The central nervous system - CNS controls body and mind functions, voluntary movements, including walking, and involuntary movements, specifically the breakdown of foods and waste removal. Studies have found associations between spinal problems and gastrointestinal-GI tract/stomach issues that include: - Abdominal pain
- Constipation
- Difficulty controlling bowel movements
- Diarrhea
- Nausea
- Vomiting
Treating the underlying cause through chiropractic, non-surgical spinal decompression, and health coaching can bring pain relief, realign/heal the spine and alleviate stomach issues. Spinal Problems and Stomach Issues The spinal cord sends nerve signals throughout the body, including to and from the digestive system. Two types of nerves control the digestive system, extrinsic and intrinsic. Extrinsic nerves - Connect the digestive organs with the brain and spinal cord.
- Release chemicals that contract or relax the digestive system muscles.
Intrinsic nerves - Are a sub-nervous system of the intestinal tract.
- The nerves activate when the walls of the intestines become filled with food.
- They control the production of digestive juices.
- The nerves relay signals to speed up or slow down the food’s movement through the gut.
The intrinsic system can function independently and work without communication from the extrinsic nerves. However, the stomach and esophagus/food pipe depends on information from the extrinsic nerves. If there is injury, damage, or interference with the extrinsic nerve supply to the stomach, it can lead to stomach issues. Spinal cord injuries and compressed or herniated discs interrupt the communication between nerves/systems, which can lead to digestive and bowel problems, including: - Feeling full quickly after eating.
- Stomach pain
- Constipation
- Decreased appetite
- Difficulty moving waste through the colon or large intestine
- Hard stools
- Tenesmus - the sensation/feeling of having to have a bowel movement even though there is none.
Herniated Discs Herniated disc/s usually occurs in the neck or low back spinal area. Symptoms include: - Neck pain
- Back pain
- Pain spreads from the lower back through the buttocks, legs, and feet.
- Pain spreads from the neck through the shoulders, arms, and hands.
- Muscle weakness
- Muscle spasms
- Tingling or burning sensations
- Numbness
Chiropractic Spinal Decompression Chiropractic decompression therapy stretches the spine and manipulates its position to take pressure off the nerves and spinal discs. The decompression process creates negative pressure in the discs that retract herniated or bulging discs, allowing oxygen, water, and other healing nutrients to enter the disc and throughout the spine. The spinal decompression will help alleviate the stomach issues. Consultation from a health coach/nutritionist will recommend a diet that will aid in the disc/s healing, which is anti-inflammatory and easily digestible until the stomach problems are fully resolved. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Browning, Kirsteen N, and R Alberto Travagli. “Central nervous system control of gastrointestinal motility and secretion and modulation of gastrointestinal functions.” Comprehensive Physiology vol. 4,4 (2014): 1339-68. doi:10.1002/cphy.c130055 Holmes, Gregory M, and Emily N Blanke. “Gastrointestinal dysfunction after spinal cord injury.” Experimental neurology vol. 320 (2019): 113009. doi:10.1016/j.expneurol.2019.113009 Lara, F J Pérez, et al. “Thoracic disk herniation, a not infrequent cause of chronic abdominal pain.” International surgery vol. 97,1 (2012): 27-33. doi:10.9738/CC98.1 Papadakos, Nikolaos, et al. “Thoracic disc prolapse presenting with abdominal pain: case report and review of the literature.” Annals of the Royal College of Surgeons of England vol. 91,5 (2009): W4-6. doi:10.1308/147870809X401038
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