What is the best way to begin healing your GI tract? Also, what is the best way to get rid of constipation?
This is assuming you are on the Paleo diet of course. Thanks for the answers!
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The most important thing is to avoid whatever's irritating the GI tract. Presumably already avoid grains, legumes, casein (possibly), lactose (possibly); but you might want to be sure you're avoiding excessive fibre (especially insoluble), tannins (wine, cocoa, coffee), additives like carrageenan, excessive omega 6. Getting adequate micronutrients will also help your body heal itself. Butyrate will also help by providing energy to the GI, lessening inflammation and promoting better gut flora. You can get it from butter or indirectly from eating soluble fibre which is then converted into butyrate. Fibre in general is an interesting and difficult one, since it can be argued to both hurt and heal the digestive tract: the amounts that are beneficial being highly subjective and something your body can adapt to quite rapidly, as discussed here. One of the prime complications being that fibre's effects are detemined by the nature of your gut flora; encouraging your bacteria if you've got a healthy spread already will likely be a good thing, if you've got more harmful bacteria then arguably reducing them (through a high fat, low fibre diet) is a positive thing. Peter has an interesting series of posts along those lines. Taking probiotics, as suggested above, to improve your gut flora and then increasing fibre might be an idea. For constipation in general, assuming everything is pretty much in place diet-wise (which it likely is if you're paleo) then some long, slow exercise might help move things along (so long as you avoid chronic cardio!). Oh, also intermittent fasting would plausibly help to give your digestive system a rest. |
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Glutamine to heal damaged microvilli. About the only thing glutamine is useful for. Probitoics to normalized GI flora. Fish oil to reduce inflammation. |
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Google the yeast-free or anti-candida diet. It's a good match for paleo (meat, eggs, vegetables, yogurt; forget the beans and whole grains). My doctor put me on it last spring, after 18 months on paleo, and I found it to be a good fit--and great help in getting my GI tract back in shape. For the constipation, try apple cider vinegar--a teaspoon or two in water once or twice a day. The diet will help in the long term, but the ACV should help things in the short term. Probiotics help, too, whether it's Culturelle from the drugstore, miso soup, or kefir (not strictly paleo, I realize). |
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Don't know if you've come across this, but Art Ayers has a very interesting post on gut biofilms and inflammation: http://coolinginflammation.blogspot.com/2009/09/cure-for-inflammatory-diseases.html Check out the comments; lots of good stuff. |
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Avoid fiber (which Paleo does by avoiding carbs). See GutSense.org. The Fiber Menace book featured there goes into great detail and makes a lot of sense. |
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Best thing for me has been the Specific Carbohydrate Diet, basically meat, veggies, some fruit & nuts, and homemade yogurt. http://www.breakingtheviciouscycle.info/ |
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I would say avoid stress,get enough sleep,avoid allergens,drink bone broths,supplement with B-complex vitamins,which is a good idea,skip dry foods,egg whites and be careful with high fat intake at first.These things helped me get rid of Crohn's attacks. |
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Definitely check that everything you're eating is completely grain and gluten free. Especially sauces and things it might hide in. My constipation disappeared in two days after 13 years of once every four day horrific bm when I went completely GF. It might be worth a try! |
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honestly no one really f*cking knows! IBS is rampant especially among chronically stressed out people, abused kids, PTSD people... the best remedy i found for my constipation is increased magnesium, either mag citrate like natural calm or magnesium oxide. eat a strict, limited, and high quality diet. figure out what you personally digest well. |
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