Diet and nutrition are very important for our well-being. Some things that are not working are easy to recognize, others are not. Some experience these problems constantly, which may be a sign of underlying health problems that ought to be investigated by a professional.
The true measure of a diet’s success isn’t just seen on the scale or in the mirror. The most telling signs that a diet is working for you are often how you feel on a day-to-day basis. Key indicators include your energy levels, quality of sleep, and overall positivity towards life. Conversely, if a diet leaves you feeling lethargic, disrupts your sleep, or makes you generally miserable, it may not be the right fit. It’s important to note that diet is just one piece of the puzzle; other factors like stress, physical activity, and underlying health conditions also play significant roles. Yet, by paying attention to how your body responds to dietary changes, you can discern whether a diet is beneficial or detrimental to your well-being.
Signs of a Positive Diet Impact
- Increased Energy Levels: One of the best signs that your diet is working is a noticeable increase in your energy levels. When you nourish your body with the right nutrients, you should feel more vibrant and capable of tackling daily tasks with ease.
- Improved Sleep Quality: Quality sleep is crucial for overall health, and a well-balanced diet can significantly enhance your sleep patterns. Consuming foods that promote stable blood sugar levels and provide essential vitamins and minerals can lead to more restful and rejuvenating sleep.
- Enhanced Mood and Positivity: A diet rich in whole foods, healthy fats, and lean proteins can positively influence your mental health. You may find yourself feeling more optimistic, resilient, and generally happier.
Sometimes this is unnoticeable or unlinked to diet, so it is hard to pinpoint the exact reason why you may have increased energy levels, enjoy better sleep, and feel better about life, so let’s instead look at the signs of a negative impact of a diet that is not working for you. This is strictly individual and what you experience from a particular food may not necessarily be apparent in others. Our microbiomes are different and they respond differently to the same foods.
Signs of a Negative Diet Impact
There are many signs that the digestive system is not responding well to food, some examples include:
- Constipation: Difficulty passing stools or having fewer than three bowel movements per week.
- Abdominal pain or discomfort: Cramping, sharp pain, or a feeling of fullness in the abdomen.
- Nausea or vomiting: Feeling sick to your stomach or actually throwing up.
- Acid reflux: A burning sensation in the chest or throat caused by stomach acid flowing back into the esophagus.
- Gas or flatulence: Excess gas in the stomach or intestines, which can cause bloating, belching, or passing gas.
- Fatigue: Feeling tired and lacking energy after eating, which can be caused by the malabsorption of nutrients.
- Unexplained weight loss: Losing weight without trying, which can be caused by malabsorption or poor appetite.
- Iron-deficiency anemia: A condition caused by a lack of iron in the body, which can be caused by blood loss in the stomach or intestines, or poor absorption of iron from food.
It’s important to note that many of these symptoms can also be caused by other conditions or factors, such as stress, infection, or certain medications. If you are experiencing any of these symptoms or have concerns about your digestive health, it’s important to consult with your healthcare provider for a proper diagnosis and treatment.
Constipation
Constipation could be a response to food and a potential problem for our health
Constipation is a condition characterized by infrequent bowel movements, difficulty passing stools, or a feeling of incomplete evacuation. In general, having fewer than three bowel movements per week is considered constipation.
There are several factors that can contribute to constipation, including dietary habits, lack of physical activity, medications, and certain medical conditions. Some people may also have a slower transit time, which means it takes longer for food to move through the digestive system.
There is also a genetic component to constipation, some individuals may have a genetic predisposition to constipation. For example, there are certain genetic mutations that have been associated with slow transit constipation. Additionally, some studies have found that the heritability of constipation is estimated to be around 30%.
Constipation can be a body’s response to certain foods for several reasons:
- Insufficient dietary fiber: Foods that are low in fiber, such as processed foods, can make stools harder and more difficult to pass.
- Dehydration: Consuming too little water or fluids can cause stools to become dry and hard, making them more difficult to pass.
- Food intolerances: Consuming certain foods that a person is intolerant to can cause inflammation in the gut which can lead to constipation.
- Medications: Certain medications, such as opioids and antidepressants, can slow down the digestive system and cause constipation.
- Slow transit time: Some people may have a slower transit time, meaning it takes longer for food to move through the digestive system. This can cause stools to become hard and difficult to pass.
- Hormonal imbalances: Hormonal imbalances, such as those that occur during pregnancy, can cause constipation by slowing down the digestive system.
It’s important to note that constipation can also be caused by other conditions such as irritable bowel syndrome, colon cancer, or thyroid disorders. If you have chronic constipation, it’s important to consult with your healthcare provider to determine the underlying cause and appropriate treatment.
Abdominal pain and discomfort:
Cramping, sharp pain, or a feeling of fullness in the abdomen are no joke. Most of us have experienced this, some may remember a particularly troubling time from our childhood when that problem appears to be more severe, as our digestive system is still adapting to the foods we’re trying/
Foods can cause abdominal pain and discomfort in several ways:
- Food intolerances: Consuming certain foods that a person is intolerant to, such as lactose or gluten, can cause inflammation in the gut and lead to abdominal pain and discomfort.
- Gastrointestinal infections: Consuming contaminated food or water can cause infections in the gut, leading to abdominal pain, cramping, and diarrhea.
- Gastroesophageal reflux disease (GERD): Consuming certain foods and drinks, such as spicy foods, citrus fruits, and caffeine, can cause stomach acid to flow back into the esophagus and cause a burning sensation in the chest or throat.
- Irritable bowel syndrome (IBS): Some people with IBS may experience abdominal pain and discomfort after consuming certain foods, such as those high in fat or fiber.
- Inflammatory bowel disease (IBD): People with IBD, such as Crohn’s disease or ulcerative colitis, may experience abdominal pain and discomfort as a result of inflammation in the gut.
When we feel abdominal pain, it is because of the pain receptors in our gut walls, these receptors send signals to the brain, which interprets them as abdominal pain.
There may also be a genetic component to abdominal pain, certain genetic mutations have been associated with an increased risk of developing conditions like IBS and IBD, which can cause abdominal pain and discomfort. Additionally, a family history of abdominal pain and discomfort may indicate a genetic predisposition to experiencing abdominal pain.
Nausea or vomiting
Feeling sick to your stomach or actually throwing up is also called nausea or vomiting.
Foods can cause nausea or vomiting in several ways:
- Food poisoning: Consuming contaminated food or water can cause food poisoning, leading to symptoms such as nausea, vomiting, and diarrhea.
- Food allergies: Consuming certain foods that a person is allergic to can cause an immune response and lead to symptoms such as nausea, vomiting, and hives.
- Gastroesophageal reflux disease (GERD): Consuming certain foods and drinks, such as spicy foods, citrus fruits, and caffeine, can cause stomach acid to flow back into the esophagus and cause a burning sensation in the chest or throat. This mixture of half-digested food and stomach acid may lead to vomiting.
- Migraine: Some people with migraines may experience nausea and vomiting as part of a migraine attack.
- Motion sickness: Consuming certain foods before traveling can cause motion sickness, leading to symptoms such as nausea and vomiting.
- Pregnancy: Some women may experience nausea and vomiting during pregnancy due to hormonal changes.
When we feel nausea, it is because of the signals that the gut sends to the brain, these signals are interpreted as nausea. And when we vomit, the brain signals the muscles in the stomach and the diaphragm to contract forcefully, which pushes the contents of the stomach out through the mouth.
There may also be a genetic component to nausea and vomiting, certain genetic mutations have been associated with an increased risk of developing conditions such as migraines and motion sickness, which can cause nausea and vomiting. Additionally, a family history of nausea and vomiting may indicate a genetic predisposition to experiencing these symptoms.
In summary, foods can cause nausea or vomiting through several mechanisms such as food poisoning, food allergies, Gastroesophageal reflux disease, migraine, motion sickness, and pregnancy. And these conditions may have genetic predispositions. If you experience nausea or vomiting frequently, it’s important to consult with your healthcare provider to determine the underlying cause and appropriate treatment.
Acid reflux or gastroesophageal reflux disease (GERD)
Acid reflux or gastroesophageal reflux disease (GERD), aka heartburn, is something that occurs often with other problems. It should not be ignored.
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition in which stomach acid flows back into the esophagus, the tube that connects the mouth to the stomach. This can cause a burning sensation in the chest or throat, commonly referred to as heartburn.
Certain foods and drinks can increase the likelihood of acid reflux, including:
- Spicy foods
- Citrus fruits and juices
- Tomatoes and tomato-based products
- Garlic and onions
- Fatty or fried foods
- Chocolate
- Coffee and other caffeinated beverages
- Alcohol
Acid reflux occurs when the muscle that separates the esophagus and stomach, called the lower esophageal sphincter (LES), relaxes or opens at the wrong time. When the LES is relaxed, stomach acid can flow back into the esophagus, causing heartburn and other symptoms.
Some people may be more likely to experience acid reflux due to certain illnesses and genetic conditions. For example, people with hiatal hernia, a condition in which the top of the stomach bulges through the diaphragm, may be more likely to experience acid reflux. Additionally, certain genetic mutations have been associated with an increased risk of developing acid reflux.
Flatulence and passing gas, as a response to foods
Flatulence is the release of gas from the digestive system through the rectum. It is a normal bodily process and it is usually caused by the breakdown of undigested food in the large intestine by bacteria. The gas released is a mixture of gases such as nitrogen, oxygen, carbon dioxide, and methane, and also small amounts of hydrogen sulfide and methane.
Flatulence is not usually dangerous, but it can be uncomfortable or embarrassing. It can be caused by a variety of factors, including:
- Eating too quickly
- Chewing gum
- Drinking through a straw
- Consuming certain foods, such as beans, lentils, broccoli, cabbage, onions, and artificial sweeteners
- Swallowing air
- Lactose intolerance
- Certain medical conditions, such as inflammatory bowel disease (IBD) and celiac disease
Flatulence is usually not harmful, but excessive gas, bloating, or discomfort after eating may be a sign of a digestive disorder and should be evaluated by a healthcare provider.
Some foods can cause flatulence because they are not fully digested in the small intestine and instead reach the large intestine where bacteria ferment them, producing gas. High-fiber foods such as beans, lentils, broccoli, cabbage, onions, and also artificial sweeteners, are common culprits of flatulence as they are not easily digested by the enzymes in the small intestine.
There may also be a genetic component to flatulence, certain genetic mutations have been associated with an increased risk of developing conditions such as lactose intolerance and celiac disease, which can cause flatulence. Additionally, a family history of flatulence may indicate a genetic predisposition to experiencing flatulence.
Fatigue and chronic fatigue as a response to foods
Fatigue can be caused by several factors related to the foods we eat, including:
- Blood sugar imbalances: Consuming foods that cause rapid spikes and drops in blood sugar levels, such as refined carbohydrates and sugary foods, can lead to fatigue and low energy.
- Malnutrition: Not getting enough essential nutrients from the foods we eat can lead to fatigue and low energy.
- Food allergies or intolerances: Consuming certain foods that a person is allergic or intolerant to can cause inflammation and lead to fatigue.
- Dehydration: Consuming too little water or fluids can lead to dehydration, which can cause fatigue and low energy.
- Caffeine: Consuming too much caffeine can lead to fatigue, especially when consumed late in the day.
To avoid fatigue caused by foods, it’s important to eat a balanced diet that works for you. A balanced diet traditionally includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. It is also important to drink enough water and to limit or avoid foods that can cause blood sugar imbalances or inflammation, such as refined carbohydrates, sugary foods, processed foods, and foods that a person is allergic or intolerant to. It is also good to avoid consuming too much caffeine, especially late in the day.
Additionally, if you suspect that you have food allergies or intolerances, it is important to get tested and consult with a healthcare professional to determine which foods to avoid.
There may be a genetic component to chronic fatigue caused by certain foods. Some genetic mutations have been associated with an increased risk of developing conditions that can cause fatigue such as food allergies, food intolerances, and certain nutrient deficiencies. For example, people with genetic variations in the HLA-DQ gene are at increased risk of developing celiac disease, which can cause fatigue as a result of the malabsorption of nutrients. Similarly, people with genetic variations in the FADS1 and FADS2 genes are at increased risk of developing fatty acid deficiencies, which can cause fatigue.
Additionally, some people may have a genetic predisposition to certain conditions that can cause fatigue such as chronic fatigue syndrome, which is a complex disorder that is not fully understood. There is some evidence to suggest that chronic fatigue syndrome may have a genetic component, as the condition tends to run in families.
It is important to note that chronic fatigue can also be caused by a wide range of factors, such as stress, sleep disorders, and certain medical conditions, so it is essential to consult with a healthcare professional to determine the underlying cause of your fatigue and to develop an appropriate treatment plan.
Unexplained and rapid weight loss
Unexplained weight loss can be caused by several factors related to the foods we eat, including:
- Malabsorption: Consuming certain foods that a person is intolerant to, such as lactose or gluten, can cause inflammation in the gut and lead to the malabsorption of nutrients, resulting in weight loss.
- Nutrient deficiencies: Consuming a diet that is lacking in essential nutrients, such as protein or iron, can lead to weight loss.
- Eating disorders: Consuming too little food or having an unhealthy relationship with food can lead to weight loss.
- Certain medical conditions: Certain medical conditions, such as cancer or hyperthyroidism, can cause weight loss.
There may also be a genetic component to unexplained weight loss. Certain genetic mutations have been associated with an increased risk of developing conditions that can cause weight loss such as celiac disease, which is caused by an immune reaction to gluten, or inflammatory bowel disease (IBD) which can cause malabsorption of nutrients.
It is also important to note that some weight loss diets can be dangerous as they can cause rapid weight loss but they can also lead to nutrient deficiencies, muscle loss, and other health complications.
Vitamin and mineral deficiencies linked to food that we eat
Eating a balanced and varied diet is essential for maintaining overall health and preventing vitamin and nutrient deficiencies. However, certain foods or eating patterns can lead to deficiencies if they are consumed in excess or if certain nutrients are lacking.
For example, consuming a diet that is high in processed foods and low in fruits, vegetables, and whole grains can lead to deficiencies in vitamins and minerals such as vitamin C, vitamin A, and magnesium. Similarly, following a restrictive diet that eliminates certain food groups, such as a vegan diet that eliminates animal products, can lead to deficiencies in nutrients such as vitamin B12, iron, and omega-3 fatty acids.
On the other hand, foods can also balance themselves out when consumed together. For example, consuming vitamin C-rich foods such as citrus fruits or bell peppers alongside iron-rich foods such as spinach, red meat, or beans can help to increase the absorption of iron. Similarly, consuming calcium-rich foods such as dairy products or leafy greens alongside vitamin D-rich foods such as fatty fish or fortified foods can help to improve the absorption of calcium.
It’s important to note that a balanced diet should include a variety of nutrient-dense foods to ensure that you are getting all the nutrients you need. Additionally, certain individuals may have specific dietary needs, such as pregnant women.
Why ignoring food-related problems and discomfort can lead to further problems
Ignoring food-related problems and discomfort can lead to further problems for several reasons:
- Undiagnosed medical conditions: Food-related problems and discomfort can be a symptom of an underlying medical condition, such as a food intolerance or digestive disorder. Ignoring these symptoms can delay the diagnosis and treatment of these conditions, allowing them to progress and potentially causing more serious health problems.
- Poor nutrition: If you ignore food-related problems and discomfort, you may avoid certain foods that are necessary for a balanced diet. This can lead to nutrient deficiencies and poor nutrition, which can impact overall health and well-being.
- Chronic pain and discomfort: Ignoring food-related problems and discomfort can lead to chronic pain and discomfort, which can be debilitating and impact quality of life.
- Worsening of symptoms: Ignoring food-related problems and discomfort can lead to a worsening of symptoms, which can be difficult to treat once they have progressed.
It’s important to pay attention to food-related problems and discomfort and seek medical attention if necessary. This can help to identify and treat any underlying medical conditions and promote overall health and well-being.