We are all different, but one thing we all have in common is that we must eat. And when you have digestive issues, food becomes complicated. What is meant to nourish us can start to feel like the problem as the body reacts.
Food can be medicine, but under-eating or over-restricting can create its own problems with metabolism, blood sugar, and stress hormones. So how do you figure out what to eat when so much conflicting information adds to the confusion? When your body is reactive to random things.
It is always a good idea to avoid processed foods and eat real, whole foods. But even those foods can be inflammatory. Not knowing what to eat creates food fear, and food fear always reduces our digestive fire.
Many people turn to food sensitivity tests to identify problem foods. But these tests are also not always accurate.
When the gut is permeable, these tests can flag too many foods and drastically shrink allowable foods. Over time, this weakens the microbiome and makes traveling, socializing, and eating out more difficult. And these three things bring joy, connection, and freedom, which help us regulate and ground.
So what to do instead?
My experience taught me…
The diet I used to heal my gut two decades ago was very strict, similar to what is now called Paleo but much stricter. I eliminated grains, beans, sweeteners, most dairy, nuts, seeds, and white potatoes. I focused on meat, vegetables, fruit, and greens.
I followed this for a year, and it was worth the sacrifice because it transformed my health. But what worked at 33 did not work at 53.
When I tried a more restrictive approach again (The Gut and psychology or GAPS diet) link? , I initially felt better. But over time, I developed unstable blood sugar and low mineral symptoms. My body needed more starchy carbs (potatoes, rice) for my adrenals and thyroid. I am much more active at 53 than I was at 33 , exercising daily, so my body needs more glucose for energy.
I stopped the GAPS diet after my hair tissue mineral analysis test showed my body was not responding well. My minerals were out of balance, as well as my blood sugar. I needed more starchy carbs.
The GAPS diet helped lower inflammation initially, but it did not provide enough fuel or stability for my activity level. At 33 I did not exercise at all and I had completely different hormones (I am now in menopause).
Using data to guide you
Testing makes the subconscious conscious. Sometimes you feel good but it’s because your body is running on stress hormones. A hair tissue mineral analysis (HTMA) test can show if your diet is working for you.
This is the kind of objective data I use to truly personalize my approach. Because we should not all be on the same diet, but rather find what works for our activity level, life stage, stress levels and hormone status.
Another test that can be useful in determining what foods to eat is a biome test.
I use a biome test in my practice to help people rebuild their biomes. It shows what bacteria is low and what foods feed these strains. Having a strong biome is the number one thing that lowers inflammation and the chance of developing bacterial, parasitic and fungal overgrowths in your body.
Our society is so focused on killing the bad guys when we have symptoms, instead of supporting the good guys. Because good bacteria will crowd out the bad ones.
What actually works
The best long-term diet is a whole food diet that emphasizes diversity, including beans, greens, onions, berries, potatoes, rice, fermented foods and as many fruits and veggies and nuts as you can tolerate.
But this requires a gut that is ready.
If you are highly reactive to food, your gut may not be able to handle fiber yet. In that case, soothing and healing the gut lining needs to come first.
That may look like:
- lower fiber vegetables
- broths
- healthy fats
- well-cooked, peeled, blended foods
Then slowly, in very small amounts, plants are reintroduced.
Where people get stuck
Long-term elimination diets like the low FODMAP diet or diets that restrict starches and carbs can weaken the microbiome and increase reactivity.
While these diets can reduce symptoms short term, but are not meant to be permanent.
But fear keeps people from veering off what feels safe. It turns into a vicious cycle and the body becomes reactive to more foods.
If symptoms are severe
If you have significant food reactions, gut permeability, or inflammation, a more structured approach like GAPS can help temporarily, removing irritating fibers and focusing on healing foods like broths, fats, fermented foods (start very slow), and easy-to-digest, low fiber vegetables.
This must be flexible. Your body always comes first, don’t neglect your microbiome. Elimination diets are meant to be short term solutions.
The gut is always a turf war. If you reduce harmful bacteria with antimicrobials or antibiotics, then something else must take its place. If there are not enough beneficial bacteria present, the bad guys will just grow back.
We have to crowd out the bad with the good.
Probiotics can be helpful here, but don’t do the job alone. We feed our biome through prebiotics (from veggies, fruit, nuts, seeds, beans). The more diverse the better and you don’t need much.
If symptoms are milder
If you tolerate foods but don’t digest them well, stomach acid is often the issue.
Low stomach acid can be caused by:
- zinc deficiency
- H. pylori
- chronic stress or being in fight-or-flight
- eating too quickly or while stressed
In this case, even healthy foods can feel hard to digest.
Supporting stomach acid makes the biggest difference here by addressing the root causes above or supporting stomach acid with bitters, ginger, apple cider vinegar or lemon juice.
A non-negotiable
Blood sugar balance matters no matter what diet you follow.
You need a balance of protein, fat, and carbohydrates every 3–4 hours.
Low blood sugar can be just as stressful on the body as high blood sugar and can increase inflammation and anxiety. If you overeat rice or start the day with oatmeal or high fruit smoothies, you may be setting yourself up for blood sugar instability during the day.
And no caffeine on an empty stomach.
Reminders
A “healthy diet” may not work if your gut is not in a state to digest it. So remember to also…
- Balance your blood sugar
- Support stomach acid
- Avoid long-term restriction
- Reintroduce foods slowly
- Address the nervous system alongside diet
Final thought
If you’re looking for the one perfect diet, you may keep getting stuck.
There isn’t one.
What matters is understanding your body, your stage of healing, and what it actually needs right now.
You can follow any diet, vegan, Paleo, GAPS, but if you ignore blood sugar, digestion, and fear-based restriction, you won’t get the result you want.
Being stuck eating the same “safe” foods may limit your recovery and you deserve more than that. Most people can’t “kill” their ways out of a biome that needs support.
If this sounds interesting but overwhelming, you don’t have to figure it out alone.
I help clients dial in their diet to their gut stage, life circumstances and nervous system state, using testing, coaching and mind body tools that empower people to take control of their symptoms without fear, uncertainty or pushing. If you are interested in step by step guidance, get in touch through the sidebar on my site or emailing me at angelaprivin@yahoo.com.
